Lunedì 28 ottobre 2024
STRENGTH – BACK SQUAT
5-5-5
WOD – 2 ROUNDS
9 Thrusters
35 Double Unders
18 Kipping Pull Ups
35 Double Unders
9 Thrusters
Martedì 29 ottobre 2024
STRENGTH – BENCH PRESS
5-5-5-5
WOD – 4 x
AMRAP 1’30”
10/15 Glute Bridge DB Floor Presses
Max DB Front Rack Walking Lunges
AMRAP 1’30”’
8/10 Strict Toes To Bar
Max Seated Med Ball Throws
HYROX CLASS
400-600-800 m Run
100 m Farmer Carry
400-600-800 m Run
25 m DB Walking Lunges
25 m Burpee Broad Jumps
Rest 4’
50 Wall Ball For Time
Mercoledì 30 ottobre 2024
WOD – FOR TIME
FOR TIME
50 Kipping Toes To Bar/Knees To Chest
40 Power Cleans
30 Back Squats
20 Strict Toes To Bar/V-Ups
10 Wall Walks
STRENGTH
KB Overhead Carry
2x40m
Rest 1’30”
HYROX CLASS
TEAM OF 3
30’ Max Distance Row/SkiErg/ Bike
E2MO2M
10/8 Wall Ball Shots + 10/8 m Burpee Box Jumps
Giovedì 31 ottobre 2024
WOD – “MICHAEL MYERS”
3 ROUNDS
10’ Time Cap Per Round
400/350 m Row
10 Deadlifts @120/80
31 Sit Ups
400/350 m Row
10 Burpee Pull Ups/5 Bar Muscle Ups
31 Sit Ups
Venerdì 01 novembre 2024
REST DAY – BOX CHIUSO
Sabato 02 novembre 2024
WOD – FOR TIME
100/70 Cal Row
21 Pull Ups
100 Rope Jumps
15 Pull Ups
100 Rope Jumps
9 Pull Ups
100 Rope Jumps
9 Knees To Elbows
100 Rope Jumps
15 Knees To Elbows
100 Rope Jumps
21 Knees To Elbows
100/70 Cal Row
EXTRACREDIT
HYROX EXTRACREDIT
2 ROUNDS
800 m Run
1000 m SkiErg
800 m Run
1000 m Rowing
800 m Run
HULK BULK
Incline Bench Press 30°
8-8-6-6
Tricep Pushdowns
15-15-15
DB Lateral Raises
4×10
VEGA
5 ROUNDS
500 m Row
15 GHD Sit Ups
8 Bench Presses @BW