Lunedì 30 giugno 2025
STRENGTH – THRUSTER
8-8-6-6-4
WOD – 10 ROUNDS
4 Heavy Goblet Squats
4 Ring Dips
Martedì 01 luglio 2025
WOD – FOR TIME
160 Double Unders
80 Wall Ball Shots
40 Deadlifts
20 Bar Facing Burpees
HYROX CLASS
15-12-9-6-3
DB Press
200 m Run
Then
30-20-10
Pull Ups
30 Push Ups
Then
25-20-15-10-5
Sit Ups
20 Air Squats
Then
800 m Run
BADASS CLASS
Back Squat
6×3@84%
1×8-10
Rest 2’/2’30”
Sorensen Hold
2×60”
Mercoledì 02 luglio 2025
WOD – FOR TIME
50-40-30-20-10
Hang Cleans
Push Presses
Sit Ups
2-2-2-2-2
Rope Climbs
HYROX CLASS
5xAMRAP 4’
400 m Run
15 Wall Ball Shots
Max Cal Row
Rest 3’
Giovedì 03 luglio 2025
WOD – AMRAP 20’
30” Handstand Hold
30” Front Squat Hold
30” Chin Over Bar Hold
300 m Run
STRENGTH – SIXPACK For Summer
EMOM 10’
I 20” Mountain Climbers + 20” Plank
II 10 Toes To Bar
BADASS CLASS
Hip Thrust
3×5-7
3×10-12
Rest 2’
Lateral Step Ups
3×10
Venerdì 04 luglio 2025
STRENGTH – BENCH PRESS
3×6-8
1×10-12
WOD – FOR REPS
40” On 20” Off x 15’
I DB Snatches
II Burpee Pull Ups
III Cal Row
HYROX CLASS
Sled Push
Find Heavy Load For 12,5m
EMOM 24’
I 10/8 Cal Bike
II 30/20 m Burpee Broad Jumps
III/IV 400/300 m Run
Sabato 05 luglio 2025
WOD – 3 SETS
2 ROUNDS
1-5 Bar Muscle Ups
15 m KB Walking Lunges
250/200 m Row
1-5 Bar Muscle Ups
15 m KB Walking Lunges
250/200 m Row
EXTRACREDIT
HYROX
Day 1
10 km Run
Day 2
12×250 m RowErg or SkiErg
1’ Light Rowing or Skiing
Between Sets
HULK BULK
Incline Bench Press
2×6-8
2×10-12
Tricep pushdowns
3×15
5 ROUNDS
15 Deficit Push Ups
15 Barbell Curls
VEGA
Snatch
3×3@82,5%
“G.I. Jane “
FOR TIME
100 Burpee Pull Ups
T.C. 12’
3 Sets
20 GHD Sit Ups
20 GHD Hip Extensions