Lunedì 26 agosto 2024
WOD – FOR TIME
5-10-15-20-15-10-5
Wall Ball Shots
Med Ball Sit Ups
4-4-4-4-4-4-4
Ground To Overheads
Martedì 27 agosto 2024
STRENGTH – STRICT PULL UP
3x max reps
Rest 2’
WOD – 3xAMRAP
AMRAP 5’
6/12 Push Ups
6/12 Toes To Ring
REST 1’
AMRAP 5’
12/6 Kipping Pull Ups*
12 Sit Ups
Rest 1’
AMRAP 5’
400 m Run
Max Reps Burpee Step Ups
Mercoledì 28 agosto 2024
TEST – ROW/BIKE
2 Attempts For Each Machine
Max Cal/h Row Erg
Max Watt Assault Bike
WOD – 5 ROUNDS
30 Double Unders
12 Thrusters Unbroken
15/12 Cal Row
Rest 1’
Giovedì 29 agosto 2024
STRENGTH – POWER CLEAN
5-5-5
WOD – FOR TIME
50 Power Cleans
10 Box Jumps At Top Of Every Minute
Venerdì 30 agosto 2024
WOD – AMRAP 20′
200 m Run
3 Wall Walks
10 DB/KB Walking Lunges
Sabato 31 agosto 2024
WOD – FOR TIME
55 Air Squats
55 Deadlifts
55 Push Ups
55 Hang Power Cleans
55 Sit Ups
55 Push Presses
55 Burpees
55 Cal Row
EXTRACREDIT
HYROX CLASS
FOR TIME
800 m Run
40 m DB Walking Lunges
800 m Run
40 m Burpee Broad Jumps
800 m Run
80 m Farmer Carry
400 m Run
80 m DB Walking Lunges
400 m Run
80 m Burpee Broad Jumps
400 m Run
40 m Farmer Carry
BADASS CLASS
Hip Thrust
8/6-8/6-8/6-12/10
Back Squat
8/10-8/10-8/10
Banded Lateral Walk
3x10m+10m
SIXPACK
FOR TIME
10 Strict Toes To Bar
20 Med Ball V-Ups
30 GHD Sit Ups
40 Tuck Crunches
50 Feet Touches
HULK BULK
Bench Press
6-6-10-10-15
DB Flyes
20-15-15
Hammer Curls
20-15-15
VEGA
3 Position Snatch
1-1-1-1-1
AMRAP 10’
21 Deadlifts 120/80
15 Cal Bike
9 Bar Muscle Ups