Monday 23.06.2025
CROSSFIT
Go WOD : 10min Hips & Shoulders Activation
Warm up:
10 inch warms
10 cal ski
10 broad high jumps
10 cal bike
Wendler New Cycle ( week 2 )
2 Sets
OHS Squat & Power Jerk
3@70% 3@75% 3@80%
HYROX
Dynamic Warm Up
Metcon
E2MOM For 30 Minutes
0:00-2:00 – 25/20 Cal Row
2:00-4:00 – 25 Burpee
4:00-6:00 – 25/20 Cal Ski
Repeat 5x for a total of 30 minutes
Tuesday 24.06.2025
CROSSFIT
Warm up:
EMOM 5
30sec Double Unders 30sec Rest
Barbell Warm Up
Snatch & Clean Jerk
WOD [ Week 3 ]
E3MOM x 6
3 Snatches @
30 Double Unders
5 Clean & Jerk
50 Double Unders
*One bar RX 60/40
HYROX
Metcon
AMRAP 16
6/4-8/6-10/8-12/10-14/12-16/14….
Bike Calories*
*Perform 10 Single DB Squat After Each Set
Rest 2:00
AMRAP 16
6/4-8/6-10/8-12/10-14/12-16/14….
Ski Calories*
*Perform 10 DB Push-Up After Each Set
Wednesday 25.06.2025
CROSSFIT
Go WOD : 10min Activation
Warm Up : 400m Run
WOD
Every 5 min for 5 Rounds
400m Run
25 Russian KB Swings 32/24kg
Barbell Club
Barbell Flexibility
—-
Clean & Jerk
Clean Deadlift 3×5
Muscle Clean + Front Squat 3×5
Split Jerk in Split Sots Press 3×5
———
Main Set
Clean & Jerk
@55% @60% @65% @70% @75% @80%
1-1-1-1-1@85%
———
Front Squat
3×3@100% From Clean 1RM
HYROX
Warm up :
Tabata Bike – Air Squat
Strength:
Build to heavy 5-rep back squat
Conditioning:
AMRAP 16
15 Air Squat
10 Sit-Up
5 Push-Up
Every 2:00, perform 5 burpee
Thursday 26.06.2025
CROSSFIT
Warm up:
AMRAP 6
5 Pull Ups
10 Box Step Over
15 Elevated Light D-Lift
WOD “Proving Grounds 25.3 “
50 Dual DB Box Step Over 20”
40 Pull Ups
30 Dual DB Shoulder Over Head 2×22/15
20 Deadlift 100/70kg
10 C2B
*Time cap 15min
HYROX
Running Club
Running Dynamic Warmup
Main Set :
3-5 Working Sets
800m Run (RPE 4-5)
Rest 0:30
400m Run (RPE 5-6)
Rest 0:45
200m Run (RPE 7-8)
Rest 1:00
Friday 27.06.2025
CROSSFIT
Go WOD : 10 min Midline and Hips Activation
Barbell & Gymnastic Warm Up
WOD
8 Wall Walk
16 Squat Clean
6 Wall Walk
12 Squat Clean
4 Wall Walk
8 Squat Clean
2 Wall Walk
4 Squat Clean
*RX 70/45kg
HYROX
Go WOD :10min Activation
Partner WOD
AMRAP 40
400m Run (together)
40 DB Lunges 30/20kg
40 Cal Echo Bike
40 Wall Ball
*400m run performed together, the rest can be split as you like
Saturday 28.06.2025
CROSSFIT
Warm Up 5min
Ski + Hollow Rocks + Suitcase D-Lift
Partner WOD
YGIG ( 10 Rounds Total )
7 T2B
14 DB Snatch
21 Burpee Over the DB
BARBELL CLUB
Barbell Flexibility
—-
Snatch
Snatch Deadlift 3×5
Muscle Snatch + OH Squat 3×5
Snatch Sots Press 3×5
———
Main Set
Snatch
@55% @60% @65% @70% @75% @80%
1-1-1-1-1@85%
———
OH Squat
3×3@100% From Snatch 1RM
HYROX
Warm Up :4 sets
Rowing Up 100
Metcon
Every 5:00 x 6 (30:00 total)
500/400m Row
30m Burpee Broad Jump
Sunday 29.06.2025
HYROX
Dynamic Warm Up
Partner WOD
—Buy-in: 1000m Run (together)
Then, 2 rounds of:
100m Farmer Carry (shared)
100 Wall Ball (shared)
—Cash-out: 1000m Run (together)
GYMNASTICS
Final Week !!! Into HS Walk Bar MU
Go WOD
OH Stand
Midline
Hanging
—-
Movemax Of the Day
HSPU
Pull Ups
C2B Pull Ups
—-
WOD
EMOM 14
Even Min : HSPU
Uneven Min : Pull Ups
