Lunedì 22 dicembre 2025
STRENGTH – EVERY 2’30” X 6
3 Back Squats
30’’ Handstand Hold
WOD – 5 ROUNDS
3 Back Squats @75%
30 KB Russian Swings
15 Push Ups/Dips
HYROX – ENGINE/BUILD
AMRAP 25’
200 m Farmer Carry
2×24/16
100 Sit Ups
50 Burpees
50 KB Thrusters 2×16/12
800 m Row/Ski
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Elena
17:30 Elisa
18:30 Elisa
18:30 Hyrox Aurelio
19:30 Elisa
Martedì 23 dicembre 2025
STRENGTH – 4/5 ROUNDS
3 Heavy Deadlifts
20” Row Sprint
8 DB Walking Lunges
Rest 2’
WOD – AMRAP 14′
4 Wall Climbs
8 Alternate DB Snatches
12 Toes To Bar
HYROX – TEST
FOR TIME
50 Step Ups 20/15
1500/1200 m Row
50 Burpees
100 Wall Ball Sho
BOOSTLAB
Back Squat 1 + ¼
6-5-4
3 Superset
6-8 Hip Thrusts
16 DB Walking Lunges
Standing Hip Abduction
12-15
Istruttori
7:00 Elena
9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 Eugenio
18:30 BoostLab Aurelio
19:30 Eugenio
Mercoledì 24 dicembre 2025
WOD -12 DAYS OF CHRISTMAS
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 Knees Up/Toes To Bar
6 Step Ups/Box Jumps
7 Hand Release Push Ups
8 Reverse Lunges
9 Swings
10 Sit Ups
11 Wall Ball Shots
12 Cal Bike
Istruttori
7:00 Elisa
9:30 Elisa
12:30 Sara
Giovedì 25 dicembre 2025
NATALE
Venerdì 26 dicembre 2025
SANTO STEFANO
Sabato 27 dicembre 2025
WOD – 4 AMRAP
AMRAP 5’
12 Walking Lunges
9 Pull Ups
9 Hang Power Cleans
Rest 3’
AMRAP 5’
12 Walking Lunges
9 Pull Ups
9 Front Squats
Rest 3’
AMRAP 5’
12 Walking Lunges
9 Pull Ups
9 Push Jerks
Rest 3’
AMRAP 8’
200 m Run/Row
10 Push Ups
9:30-12:30 Elisa
EXTRACREDIT
FORGE LAB
4 Superset
3 Back Squats
3 Weighted Chin Ups
3 Superset
12 Overhead Tricep Extensions
15 DB Hammer Curls
HYROX
Day 1
8x
2’ Run Fast 1’ Easy Run
Day 2
ENGINE-RACE
AMRAP 10’
25 m Sled Push
40 m Sandbag Lunges
Rest 2’
AMRAP 10’
25 m Sled Pull
60 m Farmer Carry
Per il programma completo scopri ROXLAB
@aureliogigi e @samuele_abrami
VEGA
E2MO2M x 10’
2 Hang Squat Snatches
5 ROUNDS
10 Power Snatches 40/30
100 m Run
5 ROUNDS
10 Deadlifts 100/75
100 m Run