Monday 2.06.2025
Strength Day
Barbell Functional Warm Up :
Complex From Rack
6 Sets
3 Front Squat + 6 Push Press + 3 Back Squat
Wendler Cycle Week 3
Front Squat :
2 sets
5x@65% 3@75% 1×90%
Push Press :
2 Sets
5x@65% 3@75% 1×90%
HYROX
“ Mikko Reverse “ [ week 2 ]
EMOM 40
20/18 Cal Ski
14 Wall Balls
20/18 Cal Row
14 Burpee
Rest 1:00
*Descend 2 cal every minute
💁🏻♂️18-17-16-15-14-13-12-11
💁🏼♀️16-15-14-13-12-11-10-9
Tuesday 3.06.2025
Barbell Warm Up
Snatch & Clean & Jerk Tekkers
WOD [ Week 1 ]
E3MOM x 7
5 Snatches @
30 Double Unders
Every 90 sec :
7 Clean & Jerk
30 Double Unders
*One bar RX 50/35kg
HYROX
E3MOM x 5 ( 15min Total )
10 Push Press
8 Sumo Deadlift High Pull
6 Floor Press
*one bar
EMOM 15 ( Week 2 )
13 Shuttle Run 25ft
13 Box Jump over 24/20”
13 Line Facing Burpee
Wednesday 4.06.2025
Running Warm Up
Skill HSPU [ Week 3 ]
WOD
2400/2100m Row
50 HSPU
2400m Ski
Barbell Club
Snatch Warm Up ( light )
Klokov High Hang Pull Tall 3×6
Muscle Snatch 3×6
Snatch Balance 3×6
Main Set
Snatch 6×6@60%
Snatch Deadlift 3×6@100% snatch 1RM
HYROX
AMRAP 35
1400/1200m C2 Bike
20 V-Ups
700/600m Ski
1:30 Sumo Squat Hold
Thursday 5.06.2025
Gymnastics & Bech Warm Up
Skill Wall Walk
WOD
( Week 4 )
E4MOM x 6
400/300m Ski
3 Bench Press 100/55kg
5 Wall Walk
HYROX
E3MOM x 5 (15:00 total)
3 Deadlift ( Heavy )
6 Barbell Back Squats
9 Barbell Shoulder Press
EMOM 12
1. Max Cal Row
2. Rest
Score = lowest calorie round
Friday 6.06.2025
CrossFit Classics
Dynamic Warm Up
“ Barbara “
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squat
*Rest 2:00 between the rounds
HYROX
( Week 3 )
800m Run
50 Burpee Jumps Over Barbell
800m Run
25 Empty Bar Thrusters
800m Run
50 Burpee Jumps Over Barbell
800m Run
25 Empty Bar Thrusters
800m Run
Saturday 7.06.2025
Barbell and Gymnastic Warm Up :
“ Tabata “
Hollow Rocks with PVC
PVC OH Squat
Team WOD
AMRAP
Partner A : Run 400m
Partner B : AMRAP
5 T2B + 5 OHS + 5 Box Jumps
*RX 50/35kg , Box 30/20”
Barbell Club
Clean & Jerk Warm Up ( light )
Muscle Clean 3×6
Front Squat 3×6
Split Sots Press 3×6
Main Set
Clean & Jerk 6×6@60%
Clean Deadlift 3×6@100% c&j 1RM
HYROX
6 Rounds FOR TIME:
24 Wall Ball
24 DB Push Press
24 DB Alt Lunges
800m Bike Erg
RX Single DB 22/15kg
Sunday 8.06.2025
6x3min 2 Rounds
AMRAP
Zone 1 : Sled Push
-Rest :30
Zone 2 : Run
-Rest :30
Zone 3 : Weighted Walking Lunges 30/20kg
-Rest :30
Zone 4 : Sled Pull
-Rest :30
Zone 5 : Ski
-Rest :30
Zone 6 : Farmer Walk 2×32/24
-Rest :30
Gymnastics
—-New Cycle —
Week 4
Hands Stand Push Ups
C2B Pull Ups
