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