Monday 14.07.2025
CROSSFIT
Go WOD 10 min
Strength Deadlift 6-4-2
WOD
For Time
1-200m Run
30 HSPU
1200/1100m Row
HYROX Foundational
Dynamic Warm Up
Metcon
E2MOM For 40 Minutes
0:00-2:00 – Max Cal Bike
2:00-4:00 – Max Wall Ball
4:00-6:00 – Max Distance Farmer Carry
6:00-8:00 – Rest
*Your score Total Distance Farmer Carry
Tuesday 15.07.2025
CROSSFIT
Go WOD 10 min
Warm Up : Bring Sally Up OHS PVC
Wendler W4
-OH Squat
2 Sets
5x@65 5x@70 5x@75
——
-Power Jerk
5x@65 5x@70 5x@75
*Add 2.5kg to your previous weight
HYROX Endurance
Dynamic Warm Up
Metcon
EMOM 28
1. 200m Run
2. 12 Burpee
3. 200m Run
4. 12 Weighted Lunges
Wednesday 16.07.2025
CROSSFIT
Go WOD : 10min Activation
Skill D.U
WOD
3 Rounds
40 Burpee
200 Double Unders
Barbell Club
« DeLoad Week »
Snatch Tekkers :
Snatch Pull
Muscle Snatch
Snatch Balance
OHS
——
EMOM 20
3-5 Squat Snatch @40%
HYROX Complete
Strength:
Build to heavy 3 -rep Bench Press
Then 3×3@90%
Metcon
AMRAP 15
10 Dumbbell Single Arm Push Press
10 Dumbbell Front Rack Lunges
200m Ski
Rx – 25/17kg
*Every 3:00 including 0:00 and 15:00 perform 10 burpee over DB
Thursday 17.07.2025
CROSSFIT
Go WOD 10min
Warm up:
Dynamic Warm Up
WOD
Fight Gone Bad
4 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute
HYROX Strength
Sled Push 4x20m Heavy
Barbel Split Squats 4×5/5 70/50kg
Barbell Bent Over Row 4×5 80/55kg
Bench Press 4×5 80/55kg
Back Squat 4×5 100/60kg
Sand Bag Walk 4x15m 60/40kg
Friday 18.07.2025
CROSSFIT
Go WOD : 10min Activation
Warm Up “ Tabata “ Air Squats – Swings
WOD ( week 1 building Fran )
0:00-5:00
28 Thrusters 28 Pull Ups
5:00-9:00
21 Thruster 21 Pull Up
9:00-12:00
15 Thrusters 15 Pull Ups
12:00-15:00
9 Thrusters 9 Pull Ups
Rx 50/32kg
HYROX Compete
Go WOD :10min Activation
Partner WOD
AMRAP 40
400m Run
40 Burpee Over Box 24/20”
400m Ski
40 Wall Balls 9/6kg
400m Row
40 DB Snatch 22/15kg
Saturday 19.07.2025
CROSSFIT
Partner WOD
5 Rounds FT
40 Cal Row
20 Deadlift 120/85kg
10 Wall Walk
BARBELL CLUB
« DeLoad Week »
Clean & Jerk Tekkers :
Clean Pull
Muscle Clean & Press
Front Squat
Sots Split Jerk
——
EMOM 20
3-5 Clean & Jerk @40%
HYROX
Running Warm Up
Metcon
Every 4:00 x 12 (48:00 total)
800m Run
500 Row
15 Wall Balls
Rest until 4 mins
Sunday 20.07.2025
HYROX Foundational
Dynamic Warm Up
“ Metcon “
AMRAP 27
600m Ski
30 Box Jump Over
600m Ski
30 Burpee over line
GYMNASTICS
New Skill ( W3)
Go WOD
OH Stand
Midline
Hanging
—-
Movemax Of the Day
HS Walk
Bar MU
https://shorturl.fm/1oru9
https://shorturl.fm/JjImP
https://shorturl.fm/6keSM
https://shorturl.fm/mRjKL
https://shorturl.fm/yjMix
https://shorturl.fm/STEG5
https://shorturl.fm/88REK
https://shorturl.fm/EJ04T
https://shorturl.fm/d2C91
https://shorturl.fm/8IR1v
https://shorturl.fm/msyDn
https://shorturl.fm/AEwNe
https://shorturl.fm/s6xpP
https://shorturl.fm/uwqfQ
https://shorturl.fm/3lPPR
https://shorturl.fm/lKYbu