Lunedì 30 dicembre 2024
WOD – FOR TIME
21-15-9
Thrusters 50/35
200-150-100 m
Farmer Carry
SIXPACK – “DURANTE CORE”
5 ROUNDS
10 Hollow Rocks
10 V-Ups
10 Tuck Crunches
10” Hollow Hold
Rest 1’
Martedì 31 dicembre 2024
WOD – AMRAP 16′
500/400 m Row
40 Sit Ups
30 Box Step Ups
20/10 Push Ups
10 Deadlifts
HULK BULK – AMRAP 6′
10-9-8-7-6-5-4-3-2-1
Barbell Curls
Shoulder Press
Mercoledì 01 gennaio 2025
Rest Day – Happy New Year!
Giovedì 02 gennaio 2025
COUPLE WOD – FOR TIME
180 Wall Ball Shots
30 Bar Muscle Ups
60 Clean And Jerks
BADASS
Deadlift
5×5@70%
Rest 2’30”
DB Reverse Lunges
4x(9+9)
Rest 2’
Single Leg Hip Thrust
2×12
Venerdì 03 gennaio 2025
WOD – 4 ROUNDS
750/600 m Row
15 Strict Ring Dips
30” L-Sit
HYROX CLASS
IN 40’
Cash In
1000 m Run/50/40 Cal Bike
Then AMRAP
5 Burpees
10 Wall Ball Shots
15/12 Cal Row
20 Sandbag Lunges
25 Sit Ups
30 m Farmer Carry
Sabato 04 gennaio 2025
WOD – EVERY 7′ x 3 ROUNDS
250 m Run
1 Round Cindy
5 Thrusters
1 Round Cindy
5 Thrusters
1 Round Cindy
EXTRACREDIT
HYROX EXTRACREDIT
Day 1
40’ Run
Day 2
5x
800 m Run
50 m Burpee Broad Jumps
Rest 2’
HULK BULK
Bench Press
3×10
2 ROUNDS
2 DB @15/10
20 DB Curls
20 DB Shoulder Press
20 DB Hammer Curls
20 DB Push Presses
20 Alternate Hammer Curls
10 DB Lateral Raises
10 DB Up
VEGA
6 ROUNDS
5 Ring Muscle Ups
7 Squat Cleans 60/40
9 Cal SkiErg
E2MO2M x 8 Rounds
15 GHD Sit Ups
15 GHD Hip Extensions