Lunedì 28 luglio 2025
WOD – “SIXPACK FOR SUMMER”
EMOM 10’
I 40” Med Ball Dead Bugs
II 30 Heel Touches + 5/8 Sit Up To Stand Ups
WOD – FOR TIME
1-2-3-4-5-6-7-8-9-10
Shoulder Presses
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
Martedì 29 luglio 2025
WOD – FOR TIME
6 ROUNDS
2 Deadlifts @120/75
7 Hand Release Push Ups
15 Double Unders
6 ROUNDS
3 Cleans @80/50
7 Hand Release Push Ups
15 Double Unders
6 ROUNDS
4 Front Squats @80/50
7 Hand Release Push Ups
15 Double Unders
HYROX CLASS
5 SETS
10 Back Rack Reverse Lunges
15m DB Walking Lunges
400 m Run
10-15-20-25-30-35 Wall Ball Shots
Rest 3’
BADASS CLASS
Hip Thrust
4×3/5
1×10+Max Half Reps
Lateral Step Ups
3×10
Mercoledì 30 luglio 2025
WOD – 3 ROUNDS
75 Sit Ups
600 m Run
35 American KB Swings @32/24
Rest 2’
HYROX CLASS
IN 18’
100 Wall Ball Shots
Max Meters Erg
E4MO4M
300/200 m Run
Giovedì 31 luglio 2025
STRENGTH – FRONT SQUAT
6-6-6-6
WOD – FOR TIME
10-8-6-4-2
Clusters
100-80-60-40-20
Double Unders
Venerdì 01 agosto 2025
SKILL – HANDSTAND
WOD – 5 ROUNDS
20/16 Cal Row/Ski
15 Knees To Elbows
20/16 Cal Row/Ski
15 Knees To Elbows
6 Handstand Push Ups/2 Wall Walks
HYROX CLASS
FOR TIME
800-600-400-200m Run
30-25-20-15
DB Thrusters 2×15/10
Cal Erg
Sabato 02 agosto 2025
WOD – FOR TIME
50 DB Power Cleans 2×22,5/15
40 DB Push Presses
30 Burpees Over DBs
20 DB Thrusters
10 DB Devil Presses
EXTRACREDIT
HYROX
Day 1
45’ Run
25’ Row
Day 2
10 x
100 m Run
12,5m Sled Push
Rest 1’30”
3x Max Reps Back Squats @BW
Rest 2’30”
HULK BULK
4 ROUNDS
Test Bench Press
1 RM
Then
1x Max @60%
3 SETS
20 EZ Curls
15 Tricep Pushdowns
VEGA
Back Rack Lunges
6×6
FOR TIME
30 Muscle Ups
FOR TIME
3km Run