Monday 26.1.2025
CROSSFIT
[ Strength Wave Week 4 ]
Deadlift
Wave 1 -4
5@75%
3@80%
1@85%
Rest 3:00 b/w
WOD
EMOM 12
6-8 DB Bench Press 30/20kg
3-4 Wall Walk
HYROX
Stretch & Mobility 5min
Dynamic Warm Up
“ Metcon “
EMOM 30
Walking Lunges
Bike
Burpee Broad Jumps
Bike
Farmer Walk
*Max Reps & Max Distance
Tuesday 27.1.2025
CROSSFIT
CROSSFIT Open Prep ( w 4)
“ 18.1 “
AMRAP 20
8 T2B
10 ALT DB Hang Clean & Jerk
14/12 Cal Row
HYROX
Dynamic Warm Up
Strength :Back Squats 5×3 heavy 75%
“ Metcon “
AMRAP 18
21 DB Thrusters 20/12kg
21 Burpee
21 Wall balls
21 Burpee
Wednesday 28.1.2025
CROSSFIT & HYROX
Stretch & Mobility
WOD
3000/2750 Row
60 Shuttle Run 50ft
3000/2750 Ski
Time Cap 35min
BARBELL CLUB
Snatch High Pull 2×3
Muscle Snatch 2×3
Snatch Balance 2×3
OHS 2×3
Main Set
Power Snatch
2x@50% 2@55%
Squat Snatch
1-1-1@60% 1-1-1@65%
OHS From Rack
5×2@70-75%
Snatch Deadlift
3×3@100%
HYROX
( Engine Builder Week 4 )
Dynamic Warm Up
“ Metcon “
4 Rounds
500/400m Row
40 Double Unders
800/700m Bike
40 Double Unders
500/400m Ski
40 Double Unders
Thursday 29.1.2025
CROSSFIT
Stretch & Mobility
[ Strength Wave Week 4 ]
Back Squat
Wave 1 -4
5@75%
3@80%
1@85%
Rest 3:00 b/w
WOD
21-15-9
Burpee Over The Bar
Power Snatch 40/25kg
HYROX
Strength Builder
Warm Up 5 Working Stations
6min Work per Statin 1min Transition
- Barbell Bench Press 5 reps
- Sled Pull 10m
- Deadlift 5 reps
- Barbell Bend Over Row 5 reps
- Sled Push 10m
*Keep the weight moderate to heavy at around 70%
Friday 30.1.2025
CROSSFIT
Stretch and Mobility
Gymnastic Warm Up
Skill Pistols & HSPU
WOD
“ Mary “
AMRAP 20
5 HSPU
10 Pistols
15 Pull Ups
HYROX
Dynamic Warm Up
Building Movements of the day :
KB Swings / Box Jumps
Metcon ( Week 3 )
AMRAP 10
15 Shuttle Run
15 Burpee
Rest 3:00
AMRAP 10
15 KB Swings
15/12 Cal Bike
Rest 3:00
AMRAP 10
15 Box Jumps
15/12 Cal Ski
Saturday 31.1.2025
CROSSFIT
Dynamic Warm Up
Partner WOD
“ Alexander “
5 Rounds YGIG
31 Back Squat
12 Power Clean
RX 60/40kg
BARBELL CLUB
Clean Pull 2×3
Muscle Clean 2×3
Front Squat 2×3
Push Press 2×3
Main Set
Power Clean
2x@50% 2@55%
Squat Clean
1-1@60% 1-1@70%
Jerk From Rack
3×2 @70%
Clean Deadlift Deficit
3×3@100
HYROX
Main Running Set
4-5x1000m Run rest 30/45sec
Time cap 28min
Metcon
AMRAP 12
10 Wall Balls
10 Burpee
10 DB Snatch 22/15kg
10 W/Lunges 22/15kg
Sunday 1.2.2025
HYROX
Dynamic Warm Up
Metcon
AMRAP 40
1000m Row
50 Burpee
2000m Bike
50 Wall Balls
1000m Ski
50 Lunges
GYMNASTICS
New Cycle
Week 1
HSPU
Pull Ups
