Lunedì 24 febbraio 2025
WOD – 20 ROUNDS
1 Clean AHAP
5 Burpees
5 Pull Ups
Martedì 25 febbraio 2025
COUPLE WOD – 2 ROUNDS
120/100/80 Cal Bike
90/75/60 Hand Release Push Ups
60 Devil Presses @1×22,5/15
HYROX CLASS
3 ROUNDS
40/30 Cal Bike
30 Step Ups
75 Wall Ball Shots
3 ROUNDS
50/40 Cal Row
30 Push Ups
BADASS CLASS
Back Squat
4×3@85%
Hip Thrust
3×6
Clam Shell
2xMax
Mercoledì 26 febbraio 2025
WOD – EMOM 24′
I 15/12 Cal SkiErg
II 5 Front Squats
III 5/8 Strict Pull Ups
IV 10/16 Alternate VUps
HYROX CLASS
Part 1
4 ROUNDS
500/400 m Row
15 Goblet Squats @24/16
Rest 45”
Part 2:
2×50 m Burpee Broad Jumps
Rest 45”
4×50 m Farmer Carry
Rest 45”
2×50 m DB Walking Lunges
Rest 45”
100 Wall Ball For Time
Giovedì 27 febbraio 2025
WOD – FOR TIME
30 Deadlifts @100/70
30 Toes To Bar
30 Power Cleans @60/40
30 Ring Dips
30 Push Presses
30 Toes To Bar
30 Thrusters @50/30
BADASS CLASS
Deadlift
4×3@85%
Bulgarian Split Squat
3×6
Lateral Lunges
3×12
Venerdì 28 febbraio 2025
SKILL – PULL UP
3x
Max Strict Pull Ups
Rest 10”
Max Kipping Pull Ups
Rest 2’
WOD – 5 ROUNDS
20/16 Cal Row
15 Front Rack Lunges @35/25
HYROX CLASS
400-400-400-400m Run
40-30-20-10
Wall Ball Shots
DB Walking Lunges
Cal Row
Sabato 01 marzo 2025
WOD – 3 ROUNDS
3 ROUNDS
400 m Run
3x
2 Bar Muscle Ups/4 CTB/4 Pull Ups
6 Ring Dips/6 Parallette/6 Push Ups
18 Air Squats
EXTRACREDIT
HYROX EXTRACREDIT
AMRAP 60’
1200 m Run
6×12,5 m Sled Push
1200 m SkiErg
1200 m Run
6×12,5 m Sled Pull
1200 m Row
HULK BULK
Incline Bench Press
2×4-6
2×6-8
Tricep Pushdown
4×8-12
DB Curl
5×8-12
VEGA
FOR TIME
200-400-600-800-1000
m Row
12-10-8-6-4
Bench Presses @BW
4 ROUNDS NOT FOR TIME
25 GHD Sit Up
2 Rope Climb Legless