Lunedì 21 ottobre 2024
SKILL – KIPPING TOES TO BAR TEST
8-10 Unbroken Reps
Burpees Test AMRAP 30”
WOD – FOR TIME
21-15-9
Toes To Bar/V-Ups
Burpees
Wall Ball Shots
Martedì 22 ottobre 2024
STRENGTH – EMOM 9′
I-II-III 3 Shoulder Presses
IV-V-VI 4 Push Presses
VII-VIII-IX 5 Jerks
WOD – NOT FOR TIME
EVERY 2’30” FOR 5 ROUNDS
8 Back Rack Lunges
6 Shoulder To Overheads
8 Ring Dips
HYROX CLASS – FOR REPS
Station 1
Russian Swings
Box Step Ups
Station 2
DB Snatches
Assault Bike Sprint
Station 3
Wall Ball
Med Ball V- UPs
Station 4
DB Renegade Row
Row Sprint
Station 5
Run
Push Ups
Mercoledì 23 ottobre 2024
WOD – “HELEN”
3 ROUNDS
400 m Run
21 American Swings
12 Pull Ups
HYROX CLASS
E5MO5M x 30′
I 800 m Run/SkiErg + Max Pull Ups
II 50 KB Russian Swings + Max Distance Row
III 50 m Burpee Broad Jumps + Max Cal Bike
Giovedì 24 ottobre 2024
WOD – 4 ROUNDS
I Hang Power Snatches
II DKB Box Step Overs
III DB Bench Presses
IV Plank Hold
V SkiErg
VI Rest
Venerdì 25 ottobre 2024
WOD – FOR TIME
5 ROUNDS
9 Thrusters
15/7 Toes To Bar
HYROX CLASS
COUPLE WOD
100 Walking Overhead Plate Lunges
75 Burpees To A Plate
1’ Accumulated Bar Dead Hang
800 m Weighted Run Together
1’ Accumulated Bar Dead Hang
75 Burpees To A Plate
100 Walking Overhead Plate Lunges
Cash Out
1500 m Row
Sabato 26 ottobre 2024
WOD – 10 ROUNDS
8 DB Snatches Alt
8 Dips/12 Push Ups
8 Goblet Squats
E3MO3M 8 Burpees
EXTRACREDIT
HYROX EXTRACREDIT
4 ROUNDS
800 m Run
Rest 2’
4 ROUNDS
600 m Run
Rest 1’30”
HULK BULK
Incline Bench Press 30°
10-10-8-8
Skull Crushers
15-10-10
DB Lateral Raises
4×12
VEGA
AMRAP 9’
Squat Snatch @70%
FOR TIME
100-75-50-25
Cal Bike
Rest 3’ Between Sets