Monday 19.1.2025
CrossFit
[ Strength Wave Week 3 ]
Push Press
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
AMRAP 15
6 Deadlift 80/55kg
9 Box Jumps 24/20”
12 KB Swings 24/16kg
HYROX
Stretch & Mobility 5min
Dynamic Warm Up
“ Metcon “
EMOM 30
- Row
- Burpee
- Ski
- DB Snatches 20/12kg
- Farmer Walk
Tuesday 20.1.2025
CROSSFIT
Warm Up Row
Skill T2B
WOD
EMOM 24
-Cal Bike
-Alt DB Hang Clean & Jerk 22/15kg
-Toes to bar
-Rest
HYROX
Dynamic Warm Up
Strength : Bench Press 5×3 ( heavy 75-80%)
“ Metcon “
AMRAP 25
1000m Ski
50 Body Weight Lunges
2000m Bike
50 Box Jump Over 24/20”
Wednesday 21.1.2025
CROSSFIT Open Prep ( w 3 )
Warm U :
5sets Rowing Up 100m
WOD 19.1
AMRAP 15
19 Wall Balls
19 Cal Row
Barbell Club
Snatch High Pull 2×3
Muscle Snatch 2×3
Snatch Balance 2×3
OHS 2×3
Main Set
Power Snatch + OHS
2x@50% 2@55% 1-1-1@60% 1-1-1@65-%
Snatch Deadlift
3×3@100%
HYROX
( Engine Builder Week 3 )
Dynamic Warm Up
“ Metcon “
4 Rounds
2:00 Max Distance Row
30 Double Unders
2:00 Max Distance Bike
30 Double Unders
2:00 Max Distance Ski
30 Double Unders
Thursday 22.1.2025
Squat Therapy
[ Strength Wave Week 3 ]
Front 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
30-20-10
Bench Press
90-40-20
Double Unders
HYROX
Strength Builder
Warm Up 5 Working Stations
6min Work per Statin 1min Transition
- Barbell Push Press 5 reps
- Sled Pull 10m
- Back Squat 5 left 5 right
- Barbell Bend Over Row 5 reps
- Sled Push 10m
*Keep the weight moderate to heavy at around 70%
Friday 23.1.2025
Stretch and Mobility
Gymnastics Warm Up
Skill Wall Walk
Tekkers : Power Clear
WOD
AMRAP 3 x 6
3 Wall Walk
6 Power Clean 60/40kg
9 Burpee Over the Bar
Rest 1:00
HYROX
Dynamic Warm Up
Building Movements of the day :
Wall Balls / Burpee / Weighted Lunges
Metcon ( Week 2 )
AMRAP 9
15 Wall Ball
15/12 Cal Row
Rest 2:00
AMRAP 9
15 Burpee
15/12 Cal Ski
Rest 2:00
AMRAP 9
15 W/ Lunges
15/12 Cal Bike
Saturday 24.1.2025
CROSSFIT
Barbell Warm Up
Thrusters heavy Double
Partner WOD
“ You Go I Go “
AMRAP 25
1-2-3-5-6-7-8-9…….
Thrusters 40/25kg
Pull Ups
Barbell Club
Clean Pull 2×3
Muscle Clean 2×3
Front Squat 2×3
Push Press 2×3
Main Set
Power Clean + Front Squat + Jerk
2x@50% 2@55% 1-1-1@60% 1-1-1@65-%
Clean Deadlift Deficit
3×3@100
HYROX
Main Running Set
4-5x1000m Run rest 30/45sec
Time cap 28min
Metcon
“ Karen “
150 Wall Balls
Every time you brake 10 burpee
Sunday 25.1.2025
HYROX
Dynamic Warm Up
Metcon
AMRAP 40
1000m Row
50 Burpee
2000m Bike
50 W/Lunges
1000m Ski
50 DB Snatch
GYMNASTICS
New Cycle
Week 8
HS Hold
HS Walk
T2B
