Training Week Program 14-20th July 2025

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