Monday 26.05.2025
Strength Day
Barbell Functional Warm Up
3-4 Set ( quality )
8 DB/KB Alt Front Rack Lunges
16 Medball sit ups
8/8 DB Seated Should Press
Wendler Cycle Week 2
Front Squat :
3x@65% 3@75% 3×85%
Push Press :
3x@65% 3@75% 3×85%
HYROX
“ Mikko Reverse “ [ week 1 ]
EMOM 40
18/16 Cal Ski
14 Wall Balls
18/16 Cal Row
14 Burpee
Rest 1:00
*Descend 1 cal every minute
18-17-16-15-14-13-12-11-10
16-15-14-13-12-11-10-9-8
Tuesday 27.05.2025
Power Clean & Jerk Tekkers
“ EMOM 20 Ladder “
Final Week
1 Clean & Jerk 80/55kg
8 Burpee Over The Bar Lateral
Bike 550/450m
Rest 1:00
*C&J Reps 1-2-3-4-5
HYROX
E3MOM x 4 ( 15min Total )
10-5/5 Back Split Squat
8 Sumo Deadlift
6 Floor Press
*one bar
EMOM 15 ( Week 1 )
12 Shuttle Run 25ft
12 Box Jump over 24/20”
12 Line Facing Burpee
Wednesday 28.05.2025
Running Warm Up
Skill HSPU [ Week 2 ]
WOD
2400/2100m Row
50 HSPU
2400m Run
Barbell Club
Snatch Warm Up ( light )
Klokov High Hang Pull Tall 3×6
Muscle Snatch 3×6
Snatch Balance 3×6
Main Set
Snatch 6×6@60%
Snatch Deadlift 3×6@100% snatch 1RM
HYROX
AMRAP 35
1600m C2 Bike
30 Sit-Up
800m Run
1:30 Front Plank
Thursday 29.05.2025
Gymnastics & Bech Warm Up
Skill Wall Walk
WOD
( Week 3 / Same Weight )
E4MOM x 6
450/350m Ski
4 Bench Press 90/50kg
4 Wall Walk
HYROX
E3MOM x 5 (15:00 total)
8/8 Dumbbell Bulgarian Split Squat
12 Double Hop Burpee Over DB
EMOM 12
1. Max Cal Row
2. Rest
Score = lowest calorie round
Friday 30.05.2025
CrossFit Classics
Dynamic Warm Up
Skill : Pull Up
“ANGIE “
AFAP
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
HYROX
800m Run
25 Burpee Broad Jump
800m Run
50 DB Single Arm Thruster 22/15kg
800m Run
25 Burpee Broad Jump
800m Run
50 DB Single Arm Thruster 22/15kg
800m Run
Saturday 31.05.2025
HERO WOD
“ JERRY “
1-mile Run
2000/1850m Row
1-mile Run
HYROX
6 Rounds FOR TIME:
24 DB Squat
24 DB Push-Up
24 DB Alternating Lunge
800m Bike Erg
RX 17/12kg
Sunday 1.06.2025
6x3min 2 Rounds
AMRAP
Zone 1 : Sled Push
-Rest :30
Zone 2 : Run
-Rest :30
Zone 3 : Weighted Walking Lunges 30/20kg
-Rest :30
Zone 4 : Sled Pull
-Rest :30
Zone 5 : Ski
-Rest :30
Zone 6 : Farmer Walk 2×32/24
-Rest :30
Gymnastics
—-New Cycle —
Week 3
Hands Stand Push Ups
C2B Pull Ups
