Monday 9.2.2025
CROSSFIT
[ Strength Testing Week 6 ]
Deadlift 1RM
Build up :
5@60% 4@65-70% 3@75-80%
singles up to 100%
WOD
AMRAP 12
3 DB Hang Power Clean
6 DB Jerk
9 Burpee Over DB
RX 2×22/15kg
HYROX
Stretch & Mobility 5min
Dynamic Warm Up
“ Metcon “
EMOM 36 “Max Effort “
Ski
Wall Balls
Row
Burpee
Tuesday 10.2.2025
CROSSFIT
CROSSFIT Open Prep ( w 6 )
Double Unders Warm Up
Barbell Snatch Warm Up
Tekkers Power Snatch
WOD “ 11.1 “
AMRAP 12
30 Double Unders
15 Power Snatch 35/25kg
HYROX
Dynamic Warm Up
Strength : Barbell Push Press 5×3 heavy 75%
“ Metcon “
5 Rounds x AMRAP 3
6 Deadlift 60/40kg
9 Burpee Over The Bar
36 Double Unders
Rest 1min
Wednesday 11.2.2025
CROSSFIT & HYROX
Stretch & Mobility
WOD ( Conditioning W3 )
AMRAP 45
1500/1200m Row
45 Shuttle Run 50ft
1500/1200m Ski
45 Shuttle Run 50ft
Barbell Club
Warm Up :
Snatch Pull
Hang Muscle Snatch
Snatch Balance
OHS
Main Set
Snatch Balance
3×3@50-60%
Hang Squat Snatch
3×2@65% 2×2@70%
Squat Snatch
1-1@75 , 1-1@80% 1-1@85%
Snatch Deadlift Deficit
6×2@100-110%
Thursday 12.2.2025
CROSSFIT
Stretch & Mobility
[ Strength Testing Week 6 ]
Back Squat 1RM
Build up :
5@60% 4@65-70% 3@75-80%
singles up to 100%
WOD
5 Rounds
12 Push Press 45/30kg
15/12 Cal Row
HYROX
Strength Builder
Warm Up 5 Working Stations
6min Work per Statin 1min Transition
- DB Bench Press 5 reps
- Sled Pull 10m
- Alt Back Reverse Lunges 10 reps
- Barbell Bent Over Row 5 reps
- Sled Push 10m
*Keep the weight moderate to heavy at around 70%
Friday 13.2.2025
CROSSFIT
Stretch and Mobility
Gymnastic Warm Up T2B
Barbell Power Clean Tekkers
WOD
AMRAP 18 ( Ladder )
Buy In
50/40 Cal Ski
2-3-4-5-6-7-8-9-10…..
Power Clean
T2B
HYROX
( Engine Builder Week 5 )
Dynamic Warm Up
“ Metcon “
3 Rounds
500/400m Ski
30 Double Unders
15 Burpee
500/400m Row
15 Box Jump Over 24/20”
30 Double Unders
30 Shuttle Run 25ft
30 Double Unders
15 Jumping Lunges
Saturday 14.2.2025
CROSSFIT
Dynamic Warm Up
Hero Partner WOD
AMRAP 30
30 Wall Ball
30 Sumo Deadlift High-Pull 40/27kg
30 Box Jump 24/20”
600m Run Together
30 Push Press 40/27kg
30 Burpee Over The Bar
30 Clean Squats 40/27kg
*One athlete working at the time , sharing reps
Barbell Club
Warm Up :
Clean Pull
Hang Muscle Clean & Press
Front Squat with double bounce
Split Sots Press
Main Set
Power Clean
3×3@50-60%
Hang Squat Clean
3×2@65% 2×2@70%
Jerk From Rack
1-1@75 , 1-1@80% 1-1@85%
Clean Deadlift Deficit
6×2@100-110%
HYROX
Running Warm Up
3000m Run Rest 3:00
1500m Run
Metcon
21-15-9
Cal Row
Cal Ski
*Every 2min perform 10 Wall Balls
Sunday 15.2.2025
HYROX
Dynamic Warm Up
Metcon
AMRAP 40
1000m Run
30m Burpee Broad Jump
800m Run
30m Walking Weighted Lunges 30/20kg
600m Run
30 Wall Balls
400m Run
30m Farmer Walk 2×30/20kg
GYMNASTICS
New Cycle
Week 3
HSPU
Pull Ups
