Monday 12.1.2025
CrossFit
[ Strength Wave Week 3 ]
Deadlift
Wave 1 -2
5@70%
3@75%
1@80%
Rest 3:00 b/w
Wave 3-4
5@75%
3@80%
1@85%
Rest 3:00 b/w
WOD
3 Rounds
12 Shoulder to overhead
24 Burpee over the bar
RX 60/40kg
HYROX
Stretch & Mobility 5min
Dynamic Warm Up
“ Metcon “
EMOM 30
- Shuttle Run
- Weighted Lunges
- Bike
- Wall Balls
- Sit Ups
Tuesday 13.1.2025
CROSSFIT
Warm Up Row
Skill T2B
WOD
EMOM 20
-Cal Row
-Alt DB Hang Clean & Jerk 22/15kg
-Toes to bar
-Rest
HYROX
Dynamic Warm Up
Strength Deadlift 5×3 ( heavy 75-80%)
“ Metcon “
AMRAP 27
1000m Ski
50 Wall Balls
50m Burpee Broad Jumps
Wednesday 14.1.2025
CROSSFIT Open Prep ( w 2 )
Tabata
Double Unders
Empty Bar Thrusters
WOD “17.5”
10 Rounds
9 Thrusters 42/27kg
35 Double Unders
Barbell Club
Snatch High Pull 2×3
Muscle Snatch 2×3
Snatch Balance 2×3
OHS 2×3
Main Set
6×6 Squat Snatch @60%
HYROX
( Engine Builder Week 2 )
Dynamic Warm Up
“ Metcon “
3 Rounds
3:00 Max Distance Row
40 Double Unders
3:00 Max Distance Bike
40 Double Unders
3:00 Max Distance Ski
40 Double Unders
Thursday 15.1.2025
CROSSFIT
Stretch and Mobility
Dynamic Warm Up
WOD
AMRAP 20
8 Down Up
6 DB Reverse Lunges
4 DB Power Clean
2 Shoulder To Overhead
RX 2×22/15kg
Cool Down
RomWod 12min
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%
Friday 16.1.2025
CROSSFIT
Stretch and Mobility
[ Strength Wave Week 3 ]
Back Squat
Wave 1 -2
5@70%
3@75%
1@80%
Rest 3:00 b/w
Wave 3-4
5@75%
3@80%
1@85%
Rest 3:00 b/w
WOD
EMOM 12
14/12 Cal Ski
14 V-UPS
HYROX
Dynamic Warm Up
Building Movements of the day :
Wall Balls / Burpee / Weighted Lunges
Metcon
AMRAP 7
15 Wall Ball
15/12 Cal Row
Rest 2:00
AMRAP 7
15 Burpee
15/12 Cal Ski
Rest 2:00
AMRAP 7
15 W/ Lunges
15/12 Cal Bike
Saturday 17.1.2025
CROSSFIT
Gymnastics Warm Up
C2B Pull Ups
Partner WOD
AMRAP 21
-Max Cal Bike
-Max Rounds of
6 Burpee Over Box
12 C2B Pull Ups
Barbell Club
Clean Pull 2×3
Muscle Clean 2×3
Front Squat 2×3
Push Press 2×3
Main Set
6×6 Clean & Jerk @60%
HYROX
Running Warm Up Sprints 5x50m
Main Running Set
3sets
1600m Run
Rest 90sec
Metcon
AMRAP 14
2-4-6-8-10-12-14-16-18-20…..
KB Swings 24/16kg
Med Ball Sit Ups 9/6kg
Sunday 18.1.2025
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
9 Shuttle Run
11/9 Cal Bike
11/9 Cal Row
1 Min Rest
GYMNASTICS
New Cycle
Week 7
HS Hold
HS Walk
T2B
