Lunedì 24 novembre 2025
SKILL
3x
10” Tuck Crunches
10” Rest
10” Bar Swing
10” Rest
10” Kipping Pull Ups
40” Rest
WOD – 4xAMRAP 2’
10 Burpees Over DB
10 DB Thrusters
Max Shuttle Runs 7,5m
Rest 2’
HYROX
EMOM 25’
I 15/12 Cal Row
II 20 Wall Ball Shots
III 20 Sit Ups
IV 14 DB Lunges
V Rest
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Elisa
18:30 Hyrox Sara
19:30 Elisa
Martedì 25 novembre 2025
STRENGTH – COMPLEX
2 Hang Cleans
2 Jerks
WOD – AMRAP 16’
I Go You Go
30 Double Unders
12/9 Cal Row
10 Hang Clean And Jerks
HYROX
3 Superset
10 DB Bench Press
6+6 DB Row
ENGINE
6 ROUNDS
30” RowErg
30” Burpees
30” Farmer Carry
Rest 1’30”Between Rounds
BOOSTLAB
Deficit Barbell Lunges
4×8
Romanian Deadlift
4×10-12
Sorensen Hold
2×60”
Istruttori
7:00 Elena
9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 William
18:30 BoostLab Sara
19:30 William
Mercoledì 26 novembre 2025
STRENGTH – 4 SUPERSET
8 Bent Over Rows
8-12 DB Floor Presses
WOD – 5 ROUNDS
25 DB Snatches
25 Wall Ball Shots
25 Burpees
15 Ring Rows
HYROX
4 ROUNDS
Every 2’30”
I 20 KB Squats
400/350m RowErg
II 15 Push Ups
400/300m Run
III 20 KB Swings
20/16 Cal Bike
Istruttori
7:00 Elisa
9:30 Elisa
12:30 Elena
17:30 Sara
18:30 Hyrox Eugenio
19:30 Eugenio
Giovedì 27 novembre 2025
SKILL – SNATCH
Burgener Warm up
WOD – EMOM 15’
I 5 Hang Snatches + 6 Barbell Lunges
II 40” Plank Hold
III 50 m Farmer Carry Unbroken
IV Rest
BOOSTLAB
Tempo Back Squat
32X1
3×5
Hip Thrust
4×12
Kas Hip Thrust
2×30@50%12RM
HYROX
E3MO3M x 5 Rounds
300 m Run
20/10 Wall Ball Unbroken
15 m DB Walking Lunges
Istruttori
7:00 Elisa
9:30 Elisa
12:30 Sara
17:30 Alessandro
18:30 Alessandro
18:30 BoostLab Sara
19:30 Hyrox Alessandro
Venerdì 28 novembre 2025
WOD – EACH FOR TIME
In 7’
20 Power Cleans
20 Sit Ups
20 Front Squats
20 Sit Ups
20 Push Jerks
20 Sit Ups
In 6’
10 Power Cleans
10” L-Sit
10 Front Squats
10” L-Sit
10 Push Jerks
10” L-Sit
In 5’
5 Power Cleans
5 Strict Toes To Bar
5 Front Squats
5 Strict Toes To Bar
5 Push Jerks
5 Strict Toes To Bar
STRENGTH – 3 ROUNDS
15-20
Banded Straight Arm
Pull Down
FORGELAB
Benchember – Ready
3×4-6
1×8-10
Skull Crushers
1×6-10
2×10-15
15 Barbell Curl After Each Set
HYROX
ENGINE-RACE
AMRAP 25’
12/10 Cal Ass Bike/Row/Ski
100 m Farmer Carry
10 Box Jump Step Down
15 Wall Balls
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Hyrox Elisa
17:30 Fabio
18:30 Fabio
18:30 ForgeLab Sara
19:30 Fabio
Sabato 29 novembre 2025
WOD – 2 ROUNDS
20 Deadlifts
30 Push Ups
40 KB Russian Swings
50/40 Cal Row
9:30 William
12:30 Sara
EXTRACREDIT
FORGE LAB
Da settimana prossima inizia Benchember.
1 Lavoro di panca al giorno per trovare il tuo nuovo
1RM entro la fine dell’anno
HYROX
ENGINE
1000 m Corsa leggera prima e dopo gli sprint
10x
1’30” Run Fast
1’30” Rest
Per la programmazione completa contattaci.
VEGA
AMRAP 20’
10 m Handstand Walk
1 L-Sit Rope Climb
10 Alternating Pistols