Lunedì 21 luglio 2025
WOD – E3MO3M x 24’
I 15 Pull Ups
15 Sit Ups
15 Air Squats
10 Shuttle Run
II 5 Push Presses
15/12 Cal Row
5 Push Presses
Martedì 22 luglio 2025
STRENGTH – DEADLIFT
3-3-3-3
WOD – 5 ROUNDS
15 DB Step Ups
10 DB Snatches
5-4-3-2-1 Wall Walks
HYROX CLASS
5 ROUNDS
400 m SkiErg/RowErg
160 m Farmer Carry
400 m Run
10-20-30-40-50 Wall Ball Shots
BADASS CLASS
HIP THRUST
3×6
2×10
DB Romanian Deadlift
3×10-12
Sorensen
2×60”
Mercoledì 23 luglio 2025
STRENGTH – 4 SETS
5+5 One Arm DB Row
8-10 DB Presses
WOD – NOT FOR TIME
1’ Rope Jump
100 m Overhead Carry
25 V-Ups/Tuck Crunches
1’ Rope Jump
100 m KB Front Rack Carry
25 V-Ups/Tuck Crunches
1’ Rope Jump
100 m Farmer Carry
25 V-Ups/Tuck Crunches
1’ Rope Jump
HYROX CLASS
3 ROUNDS (30 min)
1’30” On 30” Off
I SkiErg
II Devil Presses
III Walking Lunges
IV Wall Ball Shots
V Sled Push
Giovedì 24 luglio 2025
SKILL – CLEAN & JERK
1 Clean And Jerk + 1 Hang Clean And Jerk
WOD – FOR TIME
400 m Run
30 Clean And Jerks @60/45
200 m Run
Venerdì 25 luglio 2025
WOD – 4 ROUNDS
40 Russian KB Swings
20 Box Jump Overs
SIXPACK – 3/4 ROUNDS
20” Hollow Hold
10 Tuck Crunches
20 KB Russian Twists
10+10 KB Side Bends
HYROX CLASS
15-12-9-6-3
DB Press
200 m Run
Then
30-20-10
Pull Ups
30 Push Ups
Then
25-20-15-10-5
Sit Ups
20 Air Squats
Then
800 m Run
Sabato 26 luglio 2025
WOD – AMRAP 18’
6 Chest To Bar/3 Bar Muscle Ups/6 Jumping Pull Ups
8 Thrusters 50/35
20/18 Cal Row
EXTRACREDIT
HYROX
Day 1
3x
4 km Run
100 m Sled Push @70%
Rest 3′
Day 2
Back Squat
3×6-8
Bulgarian Split Squats
3×8
30’ Row @70%
HULK BULK
4 ROUNDS
Bench Press
3×3-4
1×6-8
1×8-10
3 SETS
20 Hammer Curls
15 Tricep Pushdowns
VEGA
E4MO4M x12’ (3 ROUNDS)
400 m Run
25 Kipping Pull Ups
5 ROUNDS
6 Bench Presses
250/200 m SkiErg
4 Bench Presses
250/200 m SkiErg
2 Bench Presses
Rest 2’