Monday 29.12.2025
CrossFit
[ Strength Wave Week 1 ]
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
Back Squat
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 15/12 Cal Row
Un 12 Barbell Push Press 50/35kg
HYROX
Stretch & Mobility 5min
Dynamic Warm Up
“ Metcon “
4 Tabata ( 8set 20sec on 10sec rest )
2 Rounds
Ski – Box Jump Over
Bike – DB Snatch
Row – KB Swings
Shuttle Run – Burpee
Tuesday 30.12.2025
CROSSFIT
Barbell Warm Up
Snatch & Clean & Jerk
New Year Partner WOD
2025 m Ski
12 Power Snatch 50/35kg
52 T2B
365 Double Unders
12 Clean & Jerk 70/45kg
2026m Row
35min
HYROX
Dynamic Warm Up
New Year Partner WOD
AMRAP 35
2025m Row
12 Burpee Broad Jump
52 Wall Ball
12 Burpee Broad Jump
2025m Ski
Wednesday 31.12.2025
CROSSFIT Open Box
Deadlift
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%
Thursday 1.1.2025
Happy New Year
Friday 2.1.2025
Running Warm Up
Follow by
Two working set
Run 2500m @5km pace
Rest 90sec
Run 1500m @1km pace
Rest 90sec
Saturday 3.1.2025
CROSSFIT
Gymnastic Warm Up
Skill Pull Ups
“ ANGIE “
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
*Every 2:00 including 0:00 perform 3 Wall Walk
Barbell Club
Deload Week
Snatch Warm Up
EMOM 18
5 Squat Snatch
Clean & Jerk Warm Up
EMOM 18
1 Power Clean 1 Front Squat 1 Jerk 1 Split Jerk
HYROX
Sprints 10x50m
Metcon
AMRAP 21
25 Wall Balls
25 KB Swings
25 Burpee
25 W/Lunges
25 DB Deadlift
Sunday 4.1.2025
HYROX
Dynamic Warm Up
Metcon
EMOM 40
MIKKOs Triangle
1 Min Ski
1 Min Shuttle Run
1 Min C2Bike
1 Min Dual KB Hold
GYMNASTICS
New Cycle
Week 5
HS Hold
HS Walk
T2B
