WOD

Lunedì 19 gennaio 2026 WOD – EMOM 31’ I Strict Pull Ups II V-Ups III Rowing IV Rest V Bent Over Row @60/40 VI Seated Med Ball Throws VII Wall Ball Shots VIII Rest HYROX Engine/Tech 3 AMRAP 7’ 500 m Row 40 m Burpees BJ Max Wall Ball Shots Rest 3’ Istruttori 7:00 9:30…

Lunedì 12 gennaio 2026 WOD – 5 ROUNDS NFT 4 Deadlifts 10 Plate Sit Ups 4 Deadlifts 30” Handstand Hold STRENGTH – IN 8’ 3×45” Weighted Plank HYROX Tech SkiErg Skill Switch every 1’20” x 28’ I 200 m SkiErg Sprint II 6x10m Farmer Carry III Rest or Plank Istruttori 7:00 9:30 Alessandro 12:30 Sara…

Lunedì 5 gennaio 2026 WOD – E3MO3M x 21′ 12 Wall Ball Shots 4 Power Cleans 12/8 Cal Row HYROX Every 1’30” x 9’ 15” Max Effort Bike Sprint 1’15” Rest BUILD 4 ROUNDS 60 m Farmer Carry Unbroken 60″ Plank Unbroiken 20+ Wall Ball Unbroken Istruttori 7:00 9:30 Alessandro 12:30 Hyrox Elena 17:30 Sara…

Lunedì 29 dicembre 2025 WOD – FOR TIME 400 m Run/Row 15 Clean And Jerks 400 m Run/Row 30 Toes To Bar 400 m Run/Row 45 Wall Ball Shots 400 m Run/Row 45 American KB Swings 400 m Run/Row 30 Ring Dips/Push Ups 400 m Run/Row 15 BB Weighted Lunges HYROX IN 12’ 8-10 DB…

Lunedì 22 dicembre 2025 STRENGTH – EVERY 2’30” X 6 3 Back Squats 30’’ Handstand Hold WOD – 5 ROUNDS 3 Back Squats @75% 30 KB Russian Swings 15 Push Ups/Dips HYROX – ENGINE/BUILD AMRAP 25’ 200 m Farmer Carry 2×24/16 100 Sit Ups 50 Burpees 50 KB Thrusters 2×16/12 800 m Row/Ski Istruttori 7:00…

Lunedì 15 dicembre 2025 STRENGTH – BENCH PRESS 7-7-5-5-3 WOD – RETEST “BOUNCER” FOR TIME 25 Pull Ups 100 m Farmer Carry 30/15 Push Ups 100 m Farmer Carry 30/15 Push Ups 100 m Farmer Carry 25 Pull Ups HYROX 4 Supersets 8-10 DB Push Presses 6-12 Pull Ups E2MO2M x 24’ 8 Burpee Box…

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Lunedì 08 dicembre 2025 REST DAY – BOX CHIUSO Martedì 09 dicembre 2025 COUPLE WOD – FOR TIME 120/110/100 Cal Row 8 ROUNDS 10 Box Jump Overs 15 Wall Ball Shots 100 Burpees 8 ROUNDS 5 DB Devil Presses 10 DB Walking Lunges HYROX COUPLE WOD – FOR TIME 120/110/100 Cal Row 8 ROUNDS 10…

Lunedì 01 dicembre 2025 SKILL – 4x 20” Alternating Single Leg Toes To Bar 20“ Rest 20” Arch Hold 20” Rest WOD – EMOM 14′ I 15/12 Cal Row II 1 Round DB DT III Rest 1 Round DB DT: 12 DB Deadlifts 9 DB Hang Cleans 6 DB Shoulder To Overheads HYROX ENGINE-TECH E2MO2M…

Lunedì 24 novembre 2025 SKILL 3x 10” Tuck Crunches 10” Rest 10” Bar Swing 10” Rest 10” Kipping Pull Ups 40” Rest WOD – 4xAMRAP 2’ 10 Burpees Over DB 10 DB Thrusters Max Shuttle Runs 7,5m Rest 2’ HYROX EMOM 25’ I 15/12 Cal Row II 20 Wall Ball Shots III 20 Sit Ups…