Lunedì 31 marzo 2025
STRENGTH – DEADLIFT
5-5-5-5
WOD – 4 ROUNDS
AMRAP 3’
2-4-6-8-…
Box Jump Overs
1-2-3-4-…
Deadlifts
Rest 1’30”
Martedì 01 aprile 2025
STRENGTH – COMPLEX
1 Squat Clean
2 Front Squats
WOD – FOR TIME
12-9-6
Thrusters 60/40
21-15-9
Pull Ups
HYROX CLASS
Couple Wod
AMRAP 30’
1000 m Row
50 Wall Ball
30 Burpee Over Facing DBs
50 m DB Walking Lunges
500 m SkiErg
BADASS CLASS
Back squat
6×4@80%
Rest 2’30”
Hip thrust
4-6-10-12
Rest 2’
Bulgarian Split Squat
2×12
Mercoledì 02 aprile 2025
WOD – EMOM 16′
I-II 400m Run
III Max Weighted Sit Ups
IV Rest
STRENGTH – SIXPACK
COUPLE AMRAP 8’
A. 10 V-Ups + 10 DB Slides
B. 50 m DB Suitcase Carry
HYROX CLASS
STRENGTH
4 SETS
12,5 m Sled Pull AHAP
Rest As Needed
FOR TIME
1200 m Run
30 m Burpee Broad Jumps
30 Step Ups
10 DB Bench Presses
800 m Run
30 m Burpee Broad Jumps
30 Step Ups
10 DB Bench Presses
400 m Run
30 m Burpee Broad Jumps
30 Step Ups
10 DB Bench Presses
Giovedì 03 aprile 2025
SKILL – 6 SETS
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
HERO WOD – “LAURA”
IN COUPLE
AMRAP 21′
30 Cal Row
20 Burpee Over Rower
10 Power Cleans
BADASS CLASS
Deadlift
3×3@82%
Back Squat
4×5@70%
Rest 2’
DB Romanian Deadlifts
2×10-12
Venerdì 04 aprile 2025
SKILL – JERK
2 Reps For Quality
WOD – E2MO2M 12′ (6 ROUNDS)
60 Double Unders
8 Shoulder To Overheads
HYROX CLASS
EMOM 24’
V 15/12 Cal SkiErg
III 12,5 m Heavy Sled Push
II 15/12 Cal Row
IV 50 m Farmer Carry
I 20 Wall Ball Shots
Sabato 05 aprile 2025
WOD – 3 ROUNDS
400 m Run
30 Reverse Lunges/20 Pistols
15 Strict Pull Ups
7 Front Squats
EXTRACREDIT
HYROX EXTRACREDIT
In 10’
1 Mile Run
Max Meters SkiErg
Rest 2’
In 10’
1 Mile Run
Max Reps Burpee Broad
Jumps
Rest 2’
In 10’
1 Mile Run
Max Reps Wall Ball Shots
HULK BULK
5 SETS
5 Incline Bench Presses
Rest 1’
5 Strict Pull Ups
Rest 1’30”
4 SETS
15 Hammer Curls
15 Skull Crushers
Rest 1’
VEGA
5 SETS
3 Clean And Jerks@80%+
Rest 1’
1 Pegboard Ascent
Rest 1’
8 Weighted Dips
Rest 2’
FOR TIME
100 m Handstand Walk