Lunedì 23 giugno 2025
WOD – HEAVY DAY
5 ROUNDS
9 Hang Squat Cleans
6 Shoulder To Overheads
STRENGTH – SIXPACK
5 SETs
20 V-Ups
15 Tuck Crunches
20” Hollow Hold
20” Arch Hold
Rest 1’
Martedì 24 giugno 2025
STRENGTH – 1 ARM DB ROW
3×6-8
1×8-10
WOD – SIXPACK For Summer FOR TIME
40-30-20-10
Knees To Elbows
Wall Ball Shots
Seated Med Ball Throws
1’ Elbow Plank Unbroken
HYROX CLASS
4 ROUNDS
In 6′
800 m Run
15 2DB Hang Clusters
Max Cal Row/Ski/Bike
BADASS CLASS
Back Squat
Mercoledì 25 giugno 2025
WOD – 4 ROUNDS
400 m Run
12 Deadlifts @BW
40-30-20-10 m Broad Jumps
HYROX CLASS
3 ROUNDS
800 m Run
100 m Farmer’s Carry
750/600 m Row
20 m Burpee Borad Jumps
Giovedì 26 giugno 2025
STRENGTH – BENCH PRESS
6-6-6-10
WOD – AMRAP 10’
35 Double Unders
7 Burpees
5 Knees To Elbows
BADASS CLASS
Back Squat
Venerdì 27 giugno 2025
WOD – 4 ROUNDS
IN 3’
8 DB Hang Snatches
20 Push Ups
8 DB Hang Snatches
Max Cal Row/Ski/Bike
Rest 1’
SIXPACK – 2 ROUNDS
50 Sit Ups
40” Plank Hold
30 DB Russian Twists
20 V-Ups
HYROX CLASS
Team of 3
Switch Every 2’
I 300 m Run
II 25 Wall Ball Shots
Till 6000/5400/4800 m SkiErg
Sabato 28 giugno 2025
WOD – 5 ROUNDS
400 m Run
1 Rope Climb
8 Thrusters
1 Rope Climb
EXTRACREDIT
HYROX
Day 1
8 Km Run
Day 2
3 ROUNDS
1 Km SkiErg
400 m Run
200 m Farmer Carry
400 m Run
HULK BULK
DB Incline Bench Press
2×4-6 2×6-8 1×10-12
“Beach Body”
AMRAP 10’
1-2-3-4-5-6-7-…
Pull Ups
Dips
-Or Banded Pull Ups
Bench Dips
VEGA
5 ROUNDS
2 Rope Climbs
200 m Run
20 DB Step Ups
1’ Rope Jump