[ Monday 24.11.2025 ]
CROSSFIT
New Cycle :
German Volume Program (GVT)
also known as the “10×10 program” — is a classic hypertrophy (muscle growth) training method that originated in Germany
10 sets of 10 reps
•50-60% of your 1RM (a weight you could normally lift for 15-20 reps)
•Rest 60–90 seconds between sets
•The focus is high volume with moderate weight and short rest periods, pushing the muscles into serious overload.
[ Week 6 ]
10×10 1:00 rest between sets
- Back Squat
——
- DB Arnold Shoulder Press
——-
- Sumo Deadlift
HYROX
Dynamic Warm Up
AMRAP 30
25/22 Cal Row
25 Wall Balls
25 KB Swings 24/16
25 Burpee Broad Jump
Midline 2 sets
15 Hollow Rocks
30sec Plank
15 V-Ups
30sec Plank
[ Tuesday 25.11.2025 ]
CROSSFIT
Warm Up “ Cindy “
Tekkers: DB Bench Press 6-4-2
WOD
AMRAP 15
9 Pull Ups
12 DB Bench Press 2×30/17kg
15 Cal Ski
HYROX
Stretch & Mobility
Warm Up movements of the day
WOD
[ 5 Rounds of ]
1:00 MaxReps Speed Rope
1:00 Max Reps Weighted Lunges 22/15kg
1:00 MaxRep Row
1:00 MaxRep DB Snatch 20/12kg
1:00 MaxReps Bike
1:00 Max Reps Farmer Walk
Rest 1:00 between rounds
[ Wednesday 24.11.2025 ]
CROSSFIT & HYROX
BATTLE CANCER SCOTLAND PREP
Movements Drills :
WOD
Team of 4
AMRAP 5
- Max Cal Row
Rest 1:30
AMRAP 5
- Max Synchro KB Swings 20/12kg
Rest 1:30
AMRAP 5
3. Max Cal Ski
Rest 1:30
AMRAP 5
- Max Synchro DB Box Step Over 20/10kg
Rest 1:30
AMRAP 5
- Max Cal Bike
Rest 1:30
AMRAP 5
- Max DB Snatch 20/12kg
Barbell Club
Barbell Warm Up
“ Snatch “
Warm Up :
Snatch High Pull , Hang Power Snatch , Snatch Balance
Main Set
Squat Snatch
3@50% 3@60% 2@70% 2@75%
1-1-1 @80% -85%. 1-1@90%-95%
“ Clean & Jerk “
Warm Up :
Clean Pull , Hang Power Clean , Front Squat , Jerk
Main Set
Squat Clean & Jerk
3@50% 3@60% 2@70% 2@75%
1-1-1 @80% -85%. 1-1@90%-95%
[ Thursday 25.11.2025 ]
CROSSFIT
Warm Up :
250/200m Ski
10 Good Mornings
10 Box Step Up
Skill : Rope Climb
WOD
EMOM 24
4 Rope Climb
8 Deadlift 100/70kg
12 Burpee Over The Box
Rest 1min
HYROX
Warm up
5 sets rowing up 100m
any meters over or under penalty – burpee
Strength :
Floor Press 10-8-6-4-2
Partner WOD
AMRAP 18
15/12 Cal Row
10 DB Push Press 2×20/12kg
- every time swap perform 5 Synchro Burpee over DB
[ Friday 26.11.2025 ]
CROSSFIT
Barbell Warm Up :
Tekkers : Squat Snatch
WOD
5 Rounds
50 Double Unders
25 Wall Balls
15 – 12 – 9 – 6 – 3 Squat Snatch 55/37kg
HYROX
Stretch & Mobility
Strength :
Sand Bag Carry 5x15m ( heavy )
Metcon
Every 4:00 x 5
20/16 Cal Bike
15 Weighted Walking Lunges 20/12kg
10 Box Jump 30/24”
[ Saturday 29.11.2025 ]
Glasgow Battle Cancer Scotland 2025
[ Sunday 30.11.2025 ]
HYROX
Dynamic Running Warm :
2 x 1000m rest 3:00 between set
Metcon
-4:00 Ski
1:00 Burpee
1:00 Wall Balls
1:00 Lunges
1:00 Sit Ups
-3:00 Ski
1:00 Burpee
1:00 Wall Balls
1:00 Lunges
-2:00 Ski
1:00 Burpee
1:00 Wall Balls
-1:00 Ski
1:00 Burpee
GYMNASTICS
New Cycle
Week 8
HSPU
BMU
Rope Climb
