Monday 19.05.2025
Wendler New Cycle :
Building Front Squat & Push Press [ 8 weeks ]
Barbell Functional Warm Up
3-4 Set ( quality )
7-9 reps DB Power Clean
5-7 reps DB Front Squat
3-5 reps DB Shoulders To Overhead
Wendler Cycle Week 1
Front Squat :
5x@60% 5@70% 5×80%
Push Press :
5x@60% 5@70% 5×80%
HYROX
AMRAP 45 (week 3 )
200m Run + 40 Walking Lunge
400m Run + 40 Push Up
600m Run + 40 Wall Ball
800m Run + 40 Burpee
Tuesday 20.05.2025
Power Clean & Jerk Tekkers
“ EMOM 20 Ladder “
1 Clean & Jerk 70/50kg
9 Burpee Over The Bar Lateral
Bike 500/400m
Rest 1:00
*C&J Reps 1-3-5-7-9
HYROX
E3MOM x 5 ( 15min Total )
5 Back Squat
5 Deadlift
5 DB Bench Press
AMRAP 12
500m Bike Erg
10 Box Jump 24/20”
10 Line Facing Burpee
Wednesday 21.05.2025
Running Warm Up
Skill HSPU
WOD
2400m Run
50 HSPU
2400m Run
Barbell Club
Deload Week ( repeat )
Snatch & Clean & Jerk Techniques
Breaking Down :
Set Up – First Pull – Second Pull – Drive – Receive – Recovery
Snatch EMOM 12
3 Power Snatch + 2 Hang Squat Snatch
Clean & Jerk EMOM 12
2 Power Clean + 2 Front Squat Snatch+ 2 Jerk
HYROX
AMRAP 30
1600m C2 Bike
20 Sit-Up
800m Run
1:00 Front Plank
Thursday 22.05.2025
Cardio Active Recovery
7min Max Cal C2Bike
Rest 1:30
7min Max Cal Row
Rest 1:30
7min Max Cal Ski
Rest 1:30
5min Max Cal C2Bike
Rest 1:00
5min Max Cal Row
Rest 1:00
5min Max Cal Ski
Cool Down
RomWOD 15-20min
HYROX
E3MOM x 4 (12:00 total)
8/8 Dumbbell Bulgarian Split Squat
15 Jumping Med Ball Squat
EMOM 12
1. Max Cal Ski
2. Rest
Score = lowest calorie round
Friday 23.05.2025
Gymnastics & Bech Warm Up
Skill Wall Walk
WOD
( Week 2 / Same Weight / Extra Round )
E4MOM x 6
500/400m Row
5 Bench Press 90/50kg
3 Wall Walk
HYROX
FOR TIME
800m Run
50m Burpee Broad Jump
800m Run
100m Farmer Carry 32/24kg
800m Run
100m Farmer Carry 32/24 kg
800m Run
50m Burpee Broad Jump
Saturday 24.05.2025
“ ANNUAL MURPH EVENT 2025 “
MURPH 2016 CrossFit Games
1600m Run
5 Rounds
20 Pull Ups
40 Push Ups
60 Air Squats
1600m Run
* RX Performs with weighted backpacks or vests 10/6kg
The Murph workout is a CrossFit Hero workout performed for time. It consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, all while wearing a weighted vest. This workout is a tribute to Navy Lieutenant Michael Murphy, who was killed in Afghanistan.
Workout Description:
* Run: 1 mile
* Pull-ups: 100
* Push-ups: 200
* Air Squats: 300
* Run: 1 mile
Important Notes:
* Weighted Vest: The workout is typically performed with a weighted vest.
* Partitioning: Athletes may partition the pull-ups, push-ups, and air squats into smaller sets.
* Scaling: Various scaling options are available to make the workout accessible to individuals of different fitness levels.
* Memorial Day Tradition: Murph is often completed on Memorial Day to honor the fallen.
HYROX
6 Rounds FOR TIME:
24 Air Squat
24 Push-Up
24 Alternating Lunge
800m Bike Erg
Sunday 25.05.2025
AMRAP 40
1000/800m C2 Bike
500/400m Row
400m Run
Gymnastics
—-New Cycle —
Week 2 out of 9
Hands Stand Push Ups
C2B Pull Ups
