Lunedì 7 settembre 2026
STRENGTH – PUSH PRESS
8-5-3-3-3
WOD – EMOM 12′
I 15/12 Cal Row
II 8 Push Presses + 10 Push Ups
III Max KB Farmer Hold
HYROX
3x
8 DB Arnold Press
8 Wall Ball AHAP
10 ROUNDS
200 m Run
10 Burpees
Istruttori
7:00-9:30 Aurelio
12:30 Sara
17:30 – 18:30- 19:30 Alessandro
18:30 Hyrox Eugenio
Martedì 8 settembre 2026
WOD – AMRAP 15′
3-6-9-12-… Thrusters 50/35
9 Toes To Bar
150 m Run
BOOSTLAB
Back Squat
4×8 @RPE8-9
DB Romanian Deadlift
3×12
Sorensen Hold
2×60”
HYROX
EVERY 8’ x 4 ROUNDS
200 m Run
15m Burpee Broad Jumps
200 m Run
15m DB Walking Lunges
200 m Run
12,5 m Sled Push
Istruttori
7:00 – 9:30 Elena
12:30(Hyrox) Aurelio
17:30 Sara
18:30- 19:30 Eugenio
18:30 BoostLab Aurelio
Mercoledì 9 settembre 2026
STRENGTH – EMOM 10′
I 3 Back Squat 1+1/2
II 3 Seated Box Jumps
WOD – EVERY 2’30” x 15’ ALTERNATING
I 500/400 m Row
II 6-10 Strict Pull Ups + 30 m DKB Front Rack Carry
HYROX
4×8+8 Bulgarian Split Squat
EMOM 20’
I 12/10 Cal Row
II 15 Wall Ball
III 4 Shuttle Runs
IV 15 KB Swings
Istruttori
7:00-9:30 Alessandro
12:30 Elena
17:30-18:30(Hyrox)-19:30 Fabio
Giovedì 10 settembre 2026
STRENGTH – 3 HEAVY SETS
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Rest 2’
WOD – FOR TIME AND FOR LOAD
In 40”
3 Deadlifts
3 Hang Cleans
3 Jerks
Max Burpee Overs
Rest 40”
BOOSTLAB
Hip Thrust
4×10
Reverse Lunges
3×10 each side
Lying Leg Abduction
2×15
HYROX
Find Heavy 12,5 m Sled Push In Less Than 20”
3 Sets
In 6’
1000/800 m Row
Max Burpee Box Jump Overs
Rest 2’
Istruttori
7:00-9:30 Sara
12:30 Alessandro
17:30-18:30-19:30(Hyrox) Elena
18:30 BoostLab Aurelio
Venerdì 11 settembre 2026
WOD – 4 ROUNDS
400 m Run
20 Goblet Squats
1-3 Rope Climbs
FORGELAB
Bench Press
4×8@RPE8
Slightly Incline DB Bench Press
1×8-10
2×10-15
Barbell Curl
2×12-16
HYROX
5x
10/16 Cal Row
100 m Farmer Carry
300 m Run
Rest 2’
Istruttori
7:00 – 9:30 Aurelio
12:30 (Hyrox) Sara
17:30 – 18:30(Hyrox) – 19:30 Alessandro
18:30 ForgeLab Aurelio
Sabato 12 settembre 2026
WOD – 6 ROUNDS
15/12 Cal Erg/200 m Run*
9 Burpee Pull Ups
6 Hang Snatches
Istruttori
9:30 Sara
12:30 Eugenio
Domenica 13 settembre 2026
Classe alle 10:00 con Eugenio
EXTRACREDIT
BOOSTLAB
Romanian Deadlift
3×10 Tempo 31X1
Kas Hip Thrust
3×12+
Cable Abduction
3×15
Trovi la programmazione completa BoostLab QUI
FORGE LAB
Incline Bench Press 30°
3×8
1×12
Skull Crushers
4×15
Trovi la programmazione completa ForgeLab QUI
ROXLAB
5 ROUNDS
25 m Sled Push
25 m Sled Pull
rest 90”
4 ROUNDS
400 m Run
10 Box Step Over
Rest 60″
Trovi la programmazione completa RoxLab QUI @aureliogigi e @samuele_abrami