Lunedì 23 dicembre 2024
WOD – 4 ROUNDS
10 Hang Power Cleans
1’ Dead Bar Hang
10 Push Jerks
1’ Handstand Hold
Martedì 24 dicembre 2024
WOD – FOR TIME
1 Wall Walk
2 Box Jump Overs
3 Burpees
4 Push Ups/Handstand Push Ups
5 Knees To Elbows
6 Deadlifts
7 Sit Ups
8 Hang Cleans
9 Front Squats
10 Shoulder To Overheads
11 Back Rack Lunges
12 Ground To Overheads
Mercoledì 25 dicembre 2024
Rest Day
Giovedì 26 dicembre 2024
Rest Day
Venerdì 27 dicembre 2024
WOD – COUPLE WOD
FOR TIME
2000 m Row/Ski
100 Deadlifts @80/55
50 Thrusters 40/30
1000 m Row/Ski
100 Hand Release Push Ups
50 Pull Ups
500 m Row/Ski
100 Sit Ups
100 Wall Ball Shots
HYROX CLASS
FOR TIME
30-55-30
Cal Row
Wall Ball Shots
Then
30-55-30
Russian Swings
m Burpee Broad Jumps
Sabato 28 dicembre 2024
WOD – FOR TIME
2 ROUNDS
75 Double Unders
7 Clean And Jerks @W1
Rest 3’
2 ROUNDS
75 Double Unders
7 Thrusters @W1
Rest 3’
2 ROUNDS
50 Double Unders
5 Clean And Jerks @W2
Rest 3’
2 ROUNDS
50 Double Unders
5 Thrusters @W2
W1: 60/40
W2: 70/45
EXTRACREDIT
HYROX EXTRACREDIT
FOR TIME
3000 m Run
200 Cal Row
E5MO5M 8 Burpees
HULK BULK
Bench Press
1×1/2
2×4/6
2×8/10
Skull Crushers
3×15
Barbell Curl
3×6/10
VEGA
20’
To Build A Heavy Clean And Jerk
AMRAP 20’
2-4-6-8… Bench Presses @70/45
2-4-6-8… Cal Bike
Increase By 2 Reps Each Round