Lunedì 24 marzo 2025
STRENGTH – 6 ROUNDS
30’’ Heavy Russian Swings
30’’ Rest
30’’ Plank Hold
30’’ Rest
WOD – 4 ROUNDS
12 Back Rack Lunges
12/6 Ring Dips
24 American Swings
Martedì 25 marzo 2025
WOD – “DT”
5 ROUNDS
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks @70/45
HYROX CLASS
AMRAP 20’
20 DB Walking Lunges
20/18 Cal
20 Wall Ball Shots
200 m Run
BADASS CLASS
Back Squat
5×5@75%
Rest 2’30”
Hip Thrust
4-6-10-12
Rest 2’
Bulgarian Split Squats
2×12
Mercoledì 26 marzo 2025
STRENGTH – STRICT WEIGHTED PULL UP
2RM
Or
Strict Pull Ups 30 Reps
WOD – 15 ROUNDS
10/6 Push Ups
1 Rope Climb Legless
HYROX CLASS
4 ROUNDS
500/400 m Row/Ski
30 Weighted Step Ups 1×20/15
20 V-Ups
35/25 Cal Bike // 600 m Run
30 DB Suitcase Walking Lunges
20 Hang Leg Raises
Giovedì 27 marzo 2025
WOD – IN TEAM OF 3
10km Row
Every switch 20 Sit Ups
BADASS CLASS
Deadlift
3×3@80%
Back Squat
3×5@70%
Rest 2’
DB Romanian Deadlifts
2×10-12
Venerdì 28 marzo 2025
STRENGTH – BACK SQUAT
5-5-5-5
WOD – TABATA
8x Front Squats 30/20
Rest 1’
8x Alternate V-Ups
Rest 1’
8x Cal Bike
HYROX CLASS
A. Test
40 m Burpee Broad Jump (Reps)
Rest 1’
40 m Burpee Broad Jump (Time)
B. 2 ROUNDS
2’30” 24/18 Cal Bike
2’30” 400/300 m Run
2’30” 50 Wall Ball Shots
Sabato 29 marzo 2025
SKILL – HANDSTAND PRACTICE
WOD – IN 20’
40 Burpee Pull Ups/20 Bar Muscle Ups
Then AMRAP
60 Double Unders
30 KB Swings
15 Handstand Push Ups/DB Push Presses
EXTRACREDIT
HYROX EXTRACREDIT
3×1000 m Run
3×750 m Run
3×500 m Run
Work:Rest=2:1
HULK BULK
5 SETS
5 Bench Presses
Rest 1’
5 Bent Over Rows
Rest 1’30”
4 SETS
15 Hammer Curls
15 Deficit Push Ups
Rest 1’
VEGA
21-15-9
Overhead Squats @60/40
Cal SkiErg
In 16’
100 Weighted Strict Pull Up @16/12