Lunedì 27 gennaio 2025
STRENGTH – BACK SQUATS
3-4-5-3-4-5
WOD – EMOM 8′
I Cal Row
II KB Farmer Hold
Martedì 28 gennaio 2025
WOD – EMOM 20′ or AMRAP 20′
1 Hang Power Clean
2 Push Jerks
4 Chest To Bar/2 Muscle Ups
HYROX CLASS
10 ROUNDS
20 Box Step Ups
10 Squat Jumps
10 Push Ups
5 Broad Jumps
BADASS CLASS
Back Squat
4×5@75%
Hip Thrust
3×10
Clam Shell
2×20
Mercoledì 29 gennaio 2025
WOD – COUPLE AMRAP 20′
4 Rope Climbs
20 Thrusters
20 Burpee Box Jump Overs
HYROX CLASS
5 ROUNDS
3’ Max Distance Row
3’ 9-6-3
DB/KB Thrusters
DB/KB Box Step Over 50cm
Giovedì 30 gennaio 2025
STRENGTH – DEADLIFT
5-5-5-5
WOD – 6 ROUNDS
11 Pull Ups
18 Push Ups
4 Deadlifts @75%5RM
BADASS CLASS
Deadlift
4×5@75%
Bulgarian Split Squat
3×10
Deficit Sumo Squat
2×12
Venerdì 31 gennaio 2025
WOD – 4 X AMRAP 3′
20 Wall Balls
16 DB Snatches
12 Box Overs
Max Cal Bike
Rest 3’
HYROX CLASS
AMRAP 10’
20 KB Deadlifts
200 m Row
20 Back Lunges
AMRAP 10’
5 Rope Pull Ups
300 m Run**
10 Push Ups
AMRAP 10’
15/12 Cal Bike
80 m Farmer Carry
Sabato 01 febbraio 2025
WOD – FOR TIME
1 ROUND
150 Double Unders
30 Push Presses
15 Strict Pull Ups
2 ROUNDS
75 Double Unders
15 Push Presses
10 Kipping Pull Ups
3 ROUNDS
50 Double Unders
10 Push Presses
5 Kipping Pull Ups
EXTRACREDIT
HYROX EXTRACREDIT
EMOM 14’
12,5 m Sled Pull AHAP
3 Sets
2000 m Run
Rest 3’
HULK BULK
Incline Bench Press 30°
4×8/12
Weighted Pull Up
4×3
Rest 1’30”
Dip
3×10/12
Rest 1’30”
VEGA
E2MO2M X 8’
10 m Handstand Walk
3 Strict Handstand Push Up
3 Kipping Handstand Push Up
AMRAP 10’
Cal Bike