Lunedì 26 maggio 2025
STRENGTH – PUSH PRESS
4-4-4-4
WOD – FOR TIME
27-18-9
Russian Swings
Sit Ups
Double Unders
9-18-27
Russian Swings
Sit Ups
Double Unders
Martedì 27 maggio 2025
WOD – FOR TIME
In 10’
1200 m Run
Then
1 RM
3 Power Cleans
2 Front Squats
1 Push Jerk
STRENGTH – HULK BULK
4/5 Sets
5-8 Barbell Curls
10-15 Close Grip Floor Presses
HYROX CLASS
EMOM 30’
I 15/12 Wall Ball Shots
II 200/150 m Row
III 20 m KB Lunges
IV-V 400 m Run
BADASS CLASS
Hip Thrust
5×5@80%
Bulgarian Split Squat
6-6-8
Clam Shell
2×15-20
Mercoledì 28 maggio 2025
STRENGTH – PULL UP
1xMax Reps
2×75% Max Reps
2×50% Max Reps
Rest 1’30” Between Sets
WOD – “SIXPACK FOR SUMMER”
10 ROUNDS
5 Toes To Bar
10 Burpee Box Jumps
5 Toes To Bar
10 Seated Med Ball Throws
HYROX CLASS
Strength
Sled Pull
12’ To Find A Heavy Load
For 12,5m
5 ROUNDS
15 Thrusters @20/15
6m+6m Burpee Broad Jumps
Then
60/50 Cal Row
Then
5 ROUNDS
15 Thrusters @20/15
200 m Run
Giovedì 29 maggio 2025
COUPLE WOD – 10 ROUNDS
5 Deadlifts
14 Push Ups
22 Double Unders
200 m Run Together
BADASS CLASS
Romanian Deadlift
3×8
Hip Thrust
3×10+Max Half Reps
Banded Lateral Walk
3x 10m+10m
Venerdì 30 maggio 2025
STRENGTH – BACK SQUAT
4-4-4-4
WOD – 2 ROUNDS
1000/800 m Row or 800 m Run
20 Bar Facing Burpees
20 Front Squats @50%
HYROX CLASS
3xAMRAP 4’
8 Burpees
15/12 Cal Row
Rest 2’
3xAMRAP 4’
8 Shuttle Run
15-12 Wall Ball Shots
Rest 2’
Sabato 31 maggio 2025
WOD – AMRAP 24’
30 Walking Lunges
25 Hang Power Snatches @35/25
20 Double Unders
15 Thrusters @35/25
EXTRACREDIT
HYROX EXTRACREDIT
5 ROUNDS
4’ Distance Row
3’ Max Distance Bike
In 3’ 400 m Run + Rest
HULK BULK
Bench Press
5×10
Lat Machine Pulldowns
5×10
3 Supersets
10-15 DB Lateral Raises
15 Deficit Push Ups
VEGA
EVERY 5’ x 4 ROUNDS
500/400 m Row
15 Chest To Bar
5 Squat Snatches