Lunedì 24 agosto 2026
SIXPACK – AMRAP 7′
20”+20” Side Plank Rotation
8+8 KB Side Bends
WOD
FOR TIME
15-12-9-6-3
Thrusters
50 m Farmer Carry
Rest 2′
FOR TIME
3-6-9-12-15
High Wall Ball
50 m Farmer Carry
Istruttori
7:00 – 9:30 – 12:30 Alessandto
17:30 – 18:30- 19:30 Fabio
Martedì 25 agosto 2026
SKILL – KIPPING PULL UP
WOD – CINDY
AMRAP 20’
5 Pull Ups
10 Push Ups
15 Air Squats
HYROX
FOR TIME
60/50 Cal Row
Then
5 ROUNDS
15 Thrusters
10 Burpee Overs
Then
60/50 Cal Row
Then
5 ROUNDS
15 Thrusters
200 m Run
Istruttori
7:00 – 9:30 – 12:30 Alessandro
17:30 – 18:30- 19:30 Eugenio
Mercoledì 26 agosto 2026
WOD – AMRAP 18′
1 Heavy Deadlift
6 Burpee Overs
8 KB Push Presses
10 Seated Medball Throws
HYROX
Test
Max Distance in 3’@20-24spm
Max Distance in 3’@28-30spm
AMRAP 10’
Max Wall Ball Shots
At 0-2’30” 18 Box Jump Overs
At 5’-7’30” 18 Med Ball Step Overs
Istruttori
7:00 – 9:30 Aurelio
12:30 Andrea
17:30 Alessandro
18:30 Alessandro
19:30 Alessandro
Giovedì 20 agosto 2026
STRENGTH – BACK SQUAT
8-3-6-3-4-3
WOD – EMOM 12′
I Max Hang Muscle Snatches
II 15 Toes To Bar
III 150/120 m Row
HYROX
4 Sets
8 Heavy DB Reverse Lunges
20 m DB Walking Lunges
1 Rope Climb
FOR TIME
800 m Run
80 m Burpee Broad Jumps
800 m Run
Istruttori
7:00 Andrea
9:30- 12:30 Alessandro
17:30 Aurelio
18:30 – 19:30 Hyrox William
Venerdì 21 agosto 2026
WOD – 5 ROUNDS
15 Box Jump Overs
12 DB Hang Clean And Jerks
150 m Run
HYROX – EMOM 30′
I 12/15 Wall Ball Shots
II 200/150 m Row
III 20 m KB Lunges
IV -V 400 m Run
Istruttori
7:00 – 9:30- 12:30 Fabio
17:30 – 18:30 – 19:30 Alessandro
Sabato 22 agosto 2026
COUPLE WOD – 4 ROUNDS
20 Box Jump Overs
30 Synchro Walking Lunges
50 KB American Swings
100 Double Unders
Istruttori
9:30 Aurelio
12:30 Eugenio
EXTRACREDIT
BOOSTLAB
HIP THRUST
12-10-8-10-12
Single Leg DB Romanian Deadlift
6-6-8-8
Cable Abduction
3×15
FORGE LAB
INCLINE DB BENCH PRESS
3x 8-10
1×10-5
Tricep Pushdowns
4×20
ROXLAB
E6MO6M x 24’
1000 m Run
12,5 m Sled Push
12,5 m Sled Pull
10 DB Snatches 22,5/15
Per info su RoxLab @aureliogigi e @samuele_abrami