[ Monday 5.1.2025 ]
CrossFit
[ Strength Wave Week 2 ]
Strength waves are a non-linear loading method where weight and reps rise and reset in “waves” within the same session or week.
Instead of straight sets at one %, you climb, reset slightly heavier, and climb again.
Purpose:
• Build strength without CNS burnout
• Keep bar speed and technique
• Pair well with metcons / hybrid training
Push Press
Wave 1
5@70%
3@75%
1@80%
Rest 3:00
Wave 2
5@72.5%
3@77.5%
1@82.5%
Rest 3:00
Wave 3
5@75%
3@80%
1@85%
WOD
EMOM 12
Ev 16/13 Cal Bike
Un 10 Front Squat 70/50 ( from floor )
HYROX
Stretch & Mobility 5min
Dynamic Warm Up
“ Metcon “
EMOM 30
- Shuttle Run
- Deadlift ( light )
- Box Jump Over 20/24”
- Wall Balls
- Sit Ups
[ Tuesday 6.1.2025 ]
CROSSFIT
Warm Up Ski / Row
Skill HSPU – Pull Ups
Gymnastic Conditioning
6 x 1:30 rounds for reps of:
200/250-meter row
Max-reps HSPU
Rest 2:00
6 x 1:30 rounds for reps of:
200/250-meter Ski
Max-reps Pull Ups
HYROX
Dynamic Warm Up
Strength Back Squat 5×3 ( heavy 75-80%)
“ Metcon “
For Time
100 Wall Balls
1000m Row
100 Burpee
[ Wednesday 7.1.2025 ]
CROSSFIT Open Prep ( w 1 )
Stretch and Mobility
Warm Up Tabata D.U and Down Up
Build Deadlift to 75%
WOD
For time and total reps:
21 deadlifts
2 minutes of double-unders
2 minutes of burpees
15 deadlifts
2 minutes of double-unders
2 minutes of burpees
9 deadlifts
2 minutes of double-unders
2 minutes of burpees
RX 110/80kg
Barbell Club
Snatch High Pull 2×3
Muscle Snatch 2×3
Snatch Balance 2×3
Main Set
Power Snatch 2@50% 2@55% 2@60%
Hang Squat Snatch 2@50% 2@55% 2@60%
OHS 2@50% 2@55% 2@60%
———
Clean Pull 2×3
Hang squat clean 2×3
Jerk 2×3
Main Set
Power Clean 2@50% 2@55% 2@60%
Squat Clean 2@50% 2@55% 2@60%
Jerk 2@50% 2@55% 2@60%
HYROX
( Engine Builder Week 1 )
Dynamic Warm Up
“ Metcon “
2 Rounds
4:00 Max Distance Run
4:00 Max Distance Row
4:00 Max Distance Ski
2:00 Rest
[ Thursday 8.1.2025 ]
CROSSFIT
Stretch and Mobility
[ Strength Wave Week 2 ]
Bench Press
Wave 1
5@70%
3@75%
1@80%
Rest 3:00
Wave 2
5@72.5%
3@77.5%
1@82.5%
Rest 3:00
Wave 3
5@75%
3@80%
1@85%
WOD
21-15-9
Deadlift 100/70kg
Box Jump Up 30/24”
[ Friday 9.1.2025 ]
CROSSFIT
Warm Up :
40sec Bike + 4 Inch Warms + 8 Front Squats
Tekkers Squat Clean
WOD
For time:
1200/1000m Bike
12 hang squat cleans
6 wall walks
800/700m Bike
8 hang squat cleans
4 wall walks
400/300m Bike
4 hang squat cleans
2 wall walks
RX 80/55kg
HYROX
Strength Builder
Warm Up 5 Working Stations
6min Work per Statin 1min Transition
- Deadlift 5 reps
- Sled Pull 10m
- Back Split Squat 5 left 5 right
- Bench Press 5 reps
- Sled Push 10m
*Keep the weight moderate to heavy at around 70-75%
[ Saturday 10.1.2025 ]
CROSSFIT
Stretch and Mobility
Warm Up : Ski 4:00 ( YGIG )
Barbell Warm Up
Tekkers : Snatch and C&J
Partner WOD
“ Randy + Grace “
75 Power Snatch 40/30kg
75 Cal Ski
30 Clean & Jerk 70/45
*share reps and cal
Barbell Club
Snatch High Pull 2×3
Muscle Snatch 2×3
Snatch Balance 2×3
Main Set ( Complex Week )
Power Snatch + Hang Squat Snatch + OHS
2×1@50% 2×1@55% 2×1@60%
———
Clean Pull 2×3
Hang squat clean 2×3
Jerk 2×3
Main Set ( Clean Complex )
Power Clean + Front Squat + Jerk
2×1@50% 2×1@55% 2×1@60%
HYROX
Running Warm Up Sprints 5x50m
Main Running Set
3000m Run rest 1:30
1500m Run rest :45sec
750m Run
Metcon
AMRAP 15
16 DB Snatch 20/12kg
16 Burpee Over DB
16/12 Cal Ski
16 Single DB Thrusters 20/12kg
16 Burpee Over DB
16/12 Cal Ski
[ Sunday 11.1.2025 ]
HYROX
Dynamic Warm Up
Metcon
“MIKKOs Triangle”
Increasing Ladder by 1 Cal on each round
11/9-12/10-13/11-14/12-15/13-16/14-17/15-18/16-19/17-20/18
EMOM 40
11/9 Cal Ski
11/9 Cal Bike
11/9 Cal Row
1 Min Rest
GYMNASTICS
New Cycle
Week 6
HS Hold
HS Walk
T2B
