Lunedì 21 aprile 2025
PASQUETTA – REST DAY
Martedì 22 aprile 2025
WOD – 4 ROUNDS
In 6’
40 Walking Lunges
30 Russian KB Swings
20 Push Ups
10 Toes To Bar
Max Cals
Rest 2’
HYROX CLASS
3 ROUNDS
800/750 m Row
50m DB Walking Lunges
Test
400 m Farmer Carry 2×32/24
Every Drop 400 m Run
BADASS CLASS
Back squat
5×3@90%
Rest 2’30”
Sorensen Hold
3×60”
Mercoledì 23 aprile 2025
STRENGTH
2 Hang Clean + 2 Jerks
WOD – AMRAP 9’
9 Pull Ups
6 Hang Power Cleans
3 Shoulder To Overheads
HYROX CLASS
AMRAP 35’
500 m Row
40m Walking Lunges
400 m Row
30 Wall Ball Shots
300 m Row
2×12,5m Sled Push
200 m Row
800 m Run
Giovedì 24 aprile 2025
WOD – AMRAP 21’
4 Wall Walks
40 Double Unders
30 Sit Ups
30 Double Unders
2 Rope Climbs
20 Double Unders
10 Dips
BADASS CLASS
Deadlift
3×3@85%
Bulgarian Split Squats
3×12
Venerdì 25 aprile 2025
FESTA DELLA LIBERAZIONE – REST DAY
Sabato 26 aprile 2025
COUPLE WOD –
800 m Run Together
8 ROUNDS (I Go You Go)
15 KB Swings 24/16
10 Burpees
800 m Run Together
8 ROUNDS
12 KB Box Step Ups
2 Wall Walks
400 m Farmer Carry Together
EXTRACREDIT
HYROX EXTRACREDIT
2 ROUNDS
1500 m SkiErg
35 Burpees
1000 m SkiErg
25 Burpees
500 m SkiErg
15 Burpees
HULK BULK
Incline Bench Press
1×4-6
2×6-8
1×8-10
Strict Pull Up
1xMax@75%
2xMax@50%
1xMax@25%
2x
10-15 Ez Bar Curls
VEGA
Press To Handstand
Practice 10’
3 ROUNDS
40 Cal Bike
7 Thrusters @70/45