Settimana 20-25 gennaio 2025

Lunedì 20 gennaio 2025

SKILL

Handstand
Handstand Push Ups

WOD – FOR TIME

100 Wall Ball Shots
80 DB Hang Clean And Jerks
60 Knees To Elbows/VUps
40 DB Snatches
30 Handstand Push Ups
200 m Farmer Carry
E2MO2M 5 
Burpees

Martedì 21 gennaio 2025

WOD – FOR TIME

10 Back Squats
1500/1300 m Row
50/30 Push Ups
10 Back squats
1000/800 m Row
20/10 Ring Dips
10 Back Squats
500/400 m Row
10/5 Rope Climbs

HYROX CLASS

0-10’
EMOM
I 10/8 Cal Bike
II 20 m Burpee Broad Jumps

10’-15’
1000/800 m Row

15’-23’
EMOM
I 12/10 Cal SkiErg
II 20/15 Wall Ball Shots

23’-28’
1000/800 m Row

BADASS CLASS

5 SETS
1 Pause Front Squat
3 Pause Back Squat
Rest 2’
Start @65%BS

DB Romanian Deadlifts
3×10

DB Lateral Lunges
3×10

Mercoledì 22 gennaio 2025

WOD – 10 ROUNDS

3/5 Chin Ups
5+5 Single Arm DBPresses
T.C. 12’
EMOM 10’
5 Strict Toes To Bar
T.C. 22’
4 ROUNDS
200 m Run/Row
15 Russian KB Swings @32/24

HYROX CLASS

90” On 30” Off
1. DB Step Ups
Row
2. DKB Rack Carry
m SkiErg
3. DB Hang Clean And Push Press
SkiErg
4. Elbow Plank
Wall Ball Shots

Giovedì 23 gennaio 2025

STRENGTH – BENCH PRESS

5-5-5-5+

WOD – FOR TIME

Cash In:100 Double Unders
4 ROUNDS
15 DB Weighted Sit Ups
15 m DB Walking Lunges
15 Alternate DB Snatches
Cash Out:
100 Double Unders

BADASS CLASS

8 Sets
5/8 Hip Thrusts
12 Jumping Lunges
Rest 1’30”/2’

Bulgarian Split Squat
6-8-10

Venerdì 24 gennaio 2025

WOD – E2MO3M X 21′

21/18 Cal Row
15 Burpee Over
9 Thrusters 40/30

HYROX CLASS

Strength
Sled Push
4×12,5m Sled Push

2 ROUNDS
50/40 Cal Row
50 m Burpee Broad Jumps
50 m DB Walking Lunges
Then
25m Sled Push @Max Load

Sabato 25 gennaio 2025

WOD – FOR TIME

21-15-9
DB Clean And Jerks
Chest To Bar Pull Ups
Rest 3’
21-15-9
DB Squats
Toes To Bar
Rest 3’
21-15-9
DB Hip Bridge Floor Presses
Box Jumps

EXTRACREDIT

HYROX EXTRACREDIT

Sled Pull
4×12,5m @Max Load

3 ROUNDS
10’ Run
3’ Row
3’ SkiErg

HULK BULK

Bench Press
1×4/6
2×6/8
1×10/12

Hammer Curl
3×15

Skull Crushers
3×15

VEGA

EMOM 10’
I 2 Overhead Squats
II 5 Deficit Handstand Push Ups

5 ROUNDS
400 m Run
15 DB Hang Squat Cleans @2×25/15
3 Rope Climb Legless