Lunedì 23 settembre 2024
STRENGTH – EMOM 11′
I 1 Back Squat
II 2 Back Squats
III 3 Back Squats
IV Rest and Load
WOD – AMRAP 7′
6-5-4-3-2-1
Front Squats Load 1
Strict Dip
Then Max Reps Front Squats Load 2
Martedì 24 settembre 2024
WOD – 8 ROUNDS
10 American Swings
5 Push Jerks Unbroken
300/250 m Row
Rest 1’
HYROX CLASS
AMRAP 20’
400 m Run
25 m Burpee Broad Jumps
300/250 m Row
20 KB Russian Swings
Rest 5’
50 Wall Ball For Time
BADASS CLASS
HIP THRUST
3×8/10
Romanian Deadlift
1×6/8
2×8/10
Lying Lateral Raise
2×15/20
Mercoledì 25 settembre 2024
STRENGTH – STRICT PULL UP
WOD – 5 ROUNDS
15 Box Jumps
10 DB Snatches
3 Wall Walks
HYROX CLASS
4 ROUNDS
12/10 Cal Bike
12 Burpees
4 ROUNDS
150 m Run
15 Wall Ball
4 ROUNDS
250/200 m Row
15 m DB Walking Lunges
Rest 1’ Between Each Round
Giovedì 26 settembre 2024
WOD – 5 X AMRAP 3′
1 Power Clean
1 Hang Squat Clean
1 Front Squat
4 Bar Facing Burpees
Rest 1’30”
STRENGTH – 8 ROUNDS
15” On 15” Off
Dead Hang
BADASS CLASS
BACK SQUAT
1×6/8
1×8/10
DB Lunges
8-8-8
Sorensen Hold
2×60”
Venerdì 27 settembre 2024
STRENGTH – EMOM 10′
I 6 Bent Over Row
II 10 Hollow Rocks
WOD – 5 ROUNDS
12 Push Presses 40/30
15 Sit Ups
30 Double Unders
HYROX CLASS
FOR TIME
25 DB Clusters
300 m Run
20 DB Clusters
300 m Run
15 DB Clusters
300 m Run
80 m Burpees Broad Jumps
300 m Run
15 Wall Ball Shots
300 m Run
20 Wall Ball Shots
300 m Run
25 Wall Ball Shots
Sabato 28 settembre 2024
WOD – COUPLE WOD
AMRAP 25’
50 Cal Row
40 Pull Ups
30 Front Squats
EXTRACREDIT
HYROX EXTRACREDIT
5 Km Run
Every 3’ Perform 10 Burpee Broad Jumps
HULK BULK
Bench Press
2×8/10
1×12
4 Supersets:
8 Shoulder Press @50%BW
Max Resp Strict Pull Ups
Rest 2’
Hammer Curl
3×15
VEGA
FOR TIME
30 Strict Handstand Push Ups
30 DKB Clean And Jerks 2×32/24
Rest 5’
FOR TIME
3 Miles Assault Bike