Settimana 25 novembre – 30 novembre 2024

Lunedì 25 novembre 2024

WOD – “Cin – DT”

10 ROUNDS
1 Round Cindy
1 Round DB DT

1 Round “Cindy”:
5 Pull Ups
10 Push Ups
15 Air Squats

1 Round DB “DT”:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks

Martedì 26 novembre 2024

STRENGTH – E2MO2M X 10′

3-4-5-4-3 Deadlifts

WOD – AMRAP 6′

10 KB Deadlifts
20 m KB Front Rack Carry
5 KB Front Squats

HYROX CLASS – 2 ROUNDS

400 m Run/Row
50 Sit Ups
50 Air Squats
24/18 Cal Bike
50/30 Push Ups
50 m Burpee Broad Jumps

Rest 4’

50 Wall Ball For Time

BADASS CLASS

Back Squat
5-5-5-5-5
Hip Thrust
8-8-8-8-8

Mercoledì 27 novembre 2024

SKILL

Hollow Hold
Wall Walk

WOD – 4 X AMRAP 3′

5 Wall Walks
50 Double Unders
Max 1° 3° DB Snatches
2° 4° Wall BallShots
Rest 1’

HYROX CLASS

20 ROUNDS
I Go You Go
12/9 Cal Row
8 DB Step Ups
Then
80 m Burpee Broad Jumps

Giovedì 28 novembre 2024

WOD – FOR TIME

3K Row
E2MO2M
1 Cluster

BADASS CLASS

Pause Back Squat
8-8-8-8-8
Bulgarian Split Squat
2X12
Lying Lateral Raises
2×20/25

Venerdì 29 novembre 2024

WOD – 4 ROUNDS

EVERY 1’30”
I 8 Shoulder Presses + 100 m SkiErg
II 8 DB Bench Presses + 10 Burpees
III 8 Ring Push Ups + 10 Toes To Bar

HYROX CLASS 

AMRAP 24’
24/18 Cal Bike//400 mRow
10 Renegade Push Ups
10 Burpee Pull Ups
50 m Farmer Carry

Rest 4’

50 Wall Ball For Time

Sabato 30 novembre 2024

WOD – 5 ROUNDS NOT FOR TIME

100 Rope Jumps
30/15 Push Ups
20 Deadlifts
10/5 Chest To Bar Pull Ups

EXTRACREDIT

HYROX EXTRACREDIT

2x
1200 m Run
15 Wall Ball Unbroken
Rest 4’
2x
1000 m Run
15 Wall Ball Unbroken
Rest 3’
2x
800 m Run
15 Wall Ball Unbroken

HULK BULK

Bench Press
1×4/6
2×8/10
1×10/12

Chest Press
4×10

Barbell Curl
3×10/15

VEGA

24-18-12-6
Deadlifts @80/55
Burpee Overs
Cal SkiErg
Rest 5’
FOR TIME
50 Strict Chest To Bar Chin Ups