Lunedì 28 aprile 2025
STRENGTH – EMOM 12’
2 Power Cleans
2 Front Squats
2 Jerks
WOD – AMRAP 10’
5+ Strict Pull Ups
15 Tuck Crunches
5+5 1 Arm DB Row
15” L-Sit Hold
Martedì 29 aprile 2025
WOD – 5 ROUNDS
400 m Run
15 DB Push Presses
20 DB Box Step Ups
HYROX CLASS
1000 m Run
3 ROUNDS
25 wall Ball Shots
15 Push Ups
1000/800 m Row
3 ROUNDS
25 Med Ball Sit Ups
15 Push Ups
1000 m Run
BADASS CLASS
5 Sets
1 Front Squat
3 Back Squats
Romanian Deadlift
1×6-8
2×10-12
Mercoledì 30 aprile 2025
SKILL – HANSTAND HOLD
Practice
WOD – 15 ROUNDS
15 ROUNDS
1 Heavy Front Squat
5 DB Strict Presses or
5/3 Handstand Push Ups
HYROX CLASS
AMRAP 35’
300 m Run
300/250 m Row
15 Wall Ball Shots
20 m DB Walking Lunges
Giovedì 01 maggio 2025
FESTA DEI LAVORATORI – REST DAY
Venerdì 02 maggio 2025
WOD – EMOM 24’
I 20 KB Russian Swings
II 8 Burpee Pull Ups
III 15-12 Cal Row
IV 10 DB Floor Presses
HYROX CLASS
3 ROUNDS
800/750 m Row
60 m Burpee Broad Jumps
Test
400 m Farmer Carry
Every Drop 400 m Run
Sabato 03 maggio 2025
WOD – FOR TIME
5-4-3-2-1
Rounds Of Cindy
3 Power Cleans
3 Push Presses
40 m Farmer Carry
EXTRACREDIT
HYROX EXTRACREDIT
FOR TIME
2000 m Run
1500 m Skierg
1000 m Run
1500 m Row
1000 m Run
HULK BULK
Incline Bench Press
2×6-8
2×8-10
Strict Pull Up
2xMax@50%
1xMax@25%
1xMax@BW
VEGA
COMPLEX
1 Hang Clean
1 Front Squat
2 Jerks
10’
FOR TIME
30 Muscle Ups
FOR TIME
150 Cal Bike