Lunedì 30 settembre 2024
WOD – 2 ROUNDS
80/40 Push Ups
60 Box Jumps
40 Toes To Bar
20 Devil Presses
10 Power Snatches
Martedì 01 ottobre 2024
WOD – EMOM 29′
I 9/6 Cal Bike
II 4 Hang Squat Cleans
III Rest
HYROX CLASS
4x
15m Broad Jumps
Rest 2’
5 ROUNDS
500 m Run
25 m Burpee Broad Jumps
80 m Farmer Carry
BADASS CLASS
Back Squat
3×6/8
Romanian Deadlift
3×12/14
Clam Shell
2×20/25
Mercoledì 02 ottobre 2024
WOD – 12 ROUNDS
6 Strict Pull Ups/6 Banded Pull Ups/8 Kipping Pull Ups/3 Bar Muscle Ups
6 American Swings
9 Hand Release Push Ups
Rest 30”
HYROX CLASS
AMRAP 22’
6+6 DKB Front Rack Step Ups
9 DKB Thrusters
12 Burpees To Target
18/15 Cal Row
400 m Run
Rest 5’
50 Wall Ball For Time
Giovedì 03 ottobre 2024
STRENGTH – SHOULDER PRESSES
5-4-4-4
WOD – FOR TIME
60 Heavy Push Presses
Every Break 400m Run/ 24/18 Cal Bike/ 400/350 m Row
BADASS CLASS
Hip Thrust
3×6/8
1×8/10
DB Lunges
6-6-6
3×20 Hip Bridge
Venerdì 04 ottobre 2024
STRENGTH – FRONT SQUAT
5-5-5-5
WOD – EMOM 21′
I 8 Deadlifts Touch And Go
II 50 Double Unders // 10 Cal Bike//10 Burpees
III 15-30” Dead Hang
HYROX CLASS
3 ROUNDS
20 Air Squats
20 Wall Ball Shots
400 m Run
Rest 2’ After Each Round
3 ROUNDS
20 Air Squats
20 Cal Row
400 m Run
Rest 2’ After Each Round
3 ROUNDS
20 Air Squats
25 Wall Ball Shots
400 m Run
Rest 2’ After Each Round
Sabato 05 ottobre 2024
COUPLE WOD – “PARTNER BADGER”
3 ROUNDS
30 Squat Cleans
30 Pull Ups
800 m Run
EXTRACREDIT
HYROX EXTRACREDIT
FOR TIME
8 Km Run
100 Wall Ball Shots
HULK BULK
Bench Press
6-6-6-10
Strict Pull Up
2xMax
5 Supersets:
10 Hammer Curls
10 Tricep Pushdowns
Rest 1’
VEGA
Snatch
2×5@60%
5×4@70%
3×3@80%
Rest 2’
FOR TIME
3000/2500 m Row
E2MO2M 1 Cluster@80/55