WOD

3 rounds of:
6 snatch squat o ps
12 ctb/pull up
18 bj over
———–
Hyrox
5 rounds of:
400m run
80 m farmer carry 2 Kettlebell
20 m sleed push
rest 1′ each rounds

12′ emom
ODD 5 DL + 7 Hspu
EVEN 6 Devil press 1 arm + 6 roll up

100 asw for time
every drop:
7 thruster 40/30kg
————
Hyrox
30′ amrap
500m run insieme
500m ski erg da dividere
50 wb da dividere
50 m sled pull da dividere

3 Rounds for time
6 hps 50/35kg
12 cal bike
18 wb
TC 12′
————
Hyrox
8 rounds of:
2′ on 1′ off:
15 m lunge
15 m burp broad jump
rest time max cal row

Amrap 15′
12 cal ski erg
8 t2b
12 cal row
8 burp

8x
10 cal bike
4 ww
10 d.snatch alt
4 squat with stone

TEAM WOD:
2000m row da dividere
100bj da dividere
80 lunge no weight da dividere
60 pull up da dividere
80 hspu da dividere
100 squat da dividere
2000m ski erg
TC 35′

10 rounds of
5 dl
4 hpc
3 stoh
50/30kg
—————
Hyrox:
5x
10m sleed pull
15 burp b.jump
20 wb
300m ski erg

5 rounds of
each 2emom:
15 thruster
15 push up
remaning time rest

Amrap 12′
8 ttb
12 cal bike
16 hang cj 1 arm 8+8
————–
Hyrox
25’amrap
300m run
20m transport
20m sleed push
30 cal row

5 Rounds of
12/10 cal row
8 devil press alt
12 wb 9/6kg
————–
Hyrox
3x
400m run
20 burp b.jump
400m row
20 wb
400m ski erg

‘

20′ amrap
5 burp
7 pull up
9 squat

‘

10 round
4 TTB
6 devil prees 1 arm 22,5 kg / 15 kg
each 2 rounds 4 hspu

‘

For time
3 round
500 m row da dividere
20 pc 50/30kg
1000 m bike da dividere
20 thruster same weight

‘

Emom 20 ‘
1′ 12 / 9 ski erg
1′ 10 stoh 50 / 35 kg
1′ 15/12 ghd
1′ 9 FS 2 dumb

———————-

HYROX:
for time

800m run
50 wb
800 m row
50 burp broad jump
800 m ski erg
50 strict pull up
800m run
‘

5 round
20 du/ 40 su
6 burpeee box jump
3 bar muscle up / 5 ctb / 7 pull up
6 bj over
20 du/ 40 su
Rest 1 / 1
tc 2:30 each rounds
‘

Amrap 15′
5 deadlift
10 wall ball

Every 2 round 8 Lunge with stone

———————–

Hyrox

Team workout

For time
2 round of:
100 m lunge with sandbag I go you go
500 m run
50 m sled pull i go you go
500 m run
100 m transpost with 2 kb 24 kg / 16 kg

LADDER 10′

4 H. p snatch 40 / 30 kg
1 wall walk

+ 1 wall walk every round

———————–

Hyrox

For time:
3 round
400 m run
20 m sled push up
400 m row
20 wall ball
400 m ski erg
20 m burpees broad jump

T.c. 30 ‘

TC 12′

6 round
3 rounds of A
3 rounds of B
Alterna A / B
Ogni 90 ” – Rest 30 “
A ) 15 / 12 Cal row +rest time max rep t2b
B) 12 / 9 cal ass bike + Rest time max rep db single arm hang clean and jerk

TEAM WOD

25′ Amrap
20 Push Up da dividere
40 cal bike da dividere
20 DL da dividere

TEAM WOD

A SORPRESA !!!!

HALLOWEEN WOD

31′ amrap
31 ttb da dividere
10 clean squat da dividere
25 cal row da dividere
each 2 rounds 20 STOH same weight of CS
(potrai scegliere tu il carico da utilizzare ma lo score è il totale ripetute per il peso utilizzato)

——-

HYROX

25′ amrap
400 m run
30 burp target
500m row
30 wb
400m run
3 rope climb
500m row

10 rounds of’

3 HSPU
6 Bj over
3 bmu / pull up strict
6 Air Squat

LADDER 10′

2..4..6..8 ecc
TTB
Thrusters 1 arm with dumb

——-

HYROX

25′ amrap
40 burp broad jump
30 step up with sandbag
20 m sleed push
each 2 rounds 300m ski erg

5 RFT

12/9 pull up
12/9 cal bike
12 HDS 6 for arm

——-

HYROX

3 Rounds of:
500m row
30 wb
300m run
30 lunge with sandbag
500m ski erg

Amrap 15′

9 Cal row
8 BJ
7 Sit up
6 Burp

10 ROUNDS FOR TIME

7 Push Up
6 D.Snatch Alt
5 PC 50/30kg
4 v-up
each 2 rounds 8 DL 2 kett. 32/24 kg

AMRAP 25′

60 Hspu to divide
400m run together
30 strict pull up to divide
400m run together
60 pistol to divide/air squat
400m run

E2EMOM 16′

9 cal ass bike
6 ctb/pullup/3 bmu
3 thruster 50/35Kg

For time

Da dividere come volete
20 wall walk
60 step up over 1 manubrio front rack
100 wall ball
T.c. 14′

6 Round

12 lounge
9 ttb
Every 2 round
1 complex snatch:
3 power snatch 50/30Kg
2 hang power snatch
1 ohs
T.c. 10′

3 Round

3 sandbag clean
6 burpees over sandbag
9/6 cal ski erg
6 burpees over sandbag
3 sandbag clean
Rest 1/1
T.c. max 2’30”

16′ Emom

Odd:
10/8 box jump over rest time max cal row
Even:
10/8 pull up rest time du/su

10 Round

4/2 strict pull up
3 db stoh
2 dl 100/55Kg
Each 2 rounds 15 cal row

TEAM WOD

Amrap 25′

50 Wb da dividere
50 DU a testa
50 Hps 30/20Kg da dividere
50 Cal Bike da dividere

EMOM 15’
1’ Hspu
1’ bmu
1’ Ski erg