Settimana 21-26 ottobre 2024

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