Lunedì 19 maggio 2025
WOD – 20 ROUNDS
1 Clean AHAP
5 Burpees
15 Double Unders
400m Run After ROUNDS 5,10,15,20
Martedì 20 maggio 2025
STRENGTH – PUSH PRESS
6-6-6-6
WOD – 10 ROUNDS
6 DB Snatch + Thruster
3 Box Jumps @75/60
HYROX CLASS
Test: Max Load 12,5 m Sled Push
AMRAP 20’
Max Distance Row
At 0-2’-4’-6’-8’
Perform 5 Burpee Over Rower
At 10’-12’-14’-16’-18’
Perform 10 Wall Ball Shots
BADASS CLASS
Hip Thrust
6×4@80%
DB Lunges
6-8-8
Clam Shell
2×15-20
Mercoledì 21 maggio 2025
WOD – 8 ROUNDS
AMRAP 2’
300/250 m Row or 20/15 Cal Bike or 300/250 m SkiErg
Max Pull Ups or Max Shoulder Presses
Rest 2′
HYROX CLASS
10 ROUNDS
10 Burpees
10-20 Push Ups
20 Walking Lunges
10 Cal Row
Giovedì 22 maggio 2025
WOD – AMRAP 20’
15 CTB Pull Ups
15 m KB Overhead Walk
30 Sit Ups
30 m KB Front Rack Carry
45 Box Step Ups
45 m KB Farmer Carry
BADASS CLASS
Romanian Deadlift
3×8
Hip Thrust
3×10+Max Half Reps
Venerdì 23 maggio 2025
STRENGTH – BACK SQUAT
6-6-6-6
WOD – 3 ROUNDS
10 Man Makers
20/16 Cal Row or 15/12 Cal Bike or 200 m Run
HYROX CLASS
0-5’
70/55 Cal Row + Max V-Ups
5’-7’ Rest
7’-12’
1000/800 m Run + Max Wall Ball Shots
12’-14’ Rest
14’-19’
70/55 Cal Row + Max V-Ups
19’-21’ Rest
21’-26’ 1000/800 m Run + Max Wall Ball Shots
Sabato 24 maggio 2025
WOD – “MORRISON”
50-40-30-20-10
Wall Ball Shots
Box Jumps
KB Swings
EXTRACREDIT
HYROX EXTRACREDIT
5 ROUNDS
4’ Distance Row
3’ Max Distance Bike
In 3’ 400 m Run + Rest
HULK BULK
Incline Bench Press 30°
5-5-3-3-3
Tricep Pushdowns
15-15-15
2 Supersets
25 EZ Curls
25 Skull Crushers
VEGA
Snatch
3-3-3-3
4 ROUNDS FOR TIME
10 Muscle Ups
15 m Handstand Walk