Monday 11.08.2025
CROSSFIT
New Strength Cycle “CrossFit Total “
8 Week Progression
5 Sets of 5 @70%
Back Squat
Shoulder Press
Deadlift
HYROX Foundational
Dynamic Warm Up
Metcon
3 Laps of 400m Run
3 Rounds
10 Wall Balls
10 Box Jump 24/20”
10 Alt KB Lunges
—-
2 Laps of 400m Run
2 Rounds
—-
1 Lap
1 Round
Tuesday 12.08.2025
CROSSFIT
Go WOD
Running Warm Up
Conditioning
5000m Run
( Scale distance as required)
HYROX Endurance
Stretch & Mobility
Strength Conditioning
2 Working Set ( aim to unbroken )
20 Back Squat 60/35kg
20 Back Squat Broad Jump 20/15kg
Partner WOD
AMRAP 16
60 Cal Ski
40 Wall Ball
20 Burpee Over Box 30/24”
Wednesday 13.08.2025
CROSSFIT
Go WOD : 10min Activation
Warm Up 5 min Double Under
Skill Pistols Squat
WOD
Tabata Double Unders
-Follow by
AMRAP 6
8 Hang DB Clean & Jerk 25/17kg
8 Pistol Squat
-Follow by
Tabata Double Unders
Barbell Club
Snatch Tekkers :
Snatch Pull 3×3 2×2
Muscle Snatch 3×3 2×2
Snatch Balance 3×3 2×2
——
Main Set
Power Snatch+ Squat Snatch
@50% 60% 70% 1-1-1-1 @80%
Snatch Balance
3@50% 2@60% 1@70% 1-1-1-1@80%
HYROX Complete
Strength:
Metcon
EMOM 24
14/12 Cal Ski
12 Burpee
14/12 Cal Row
12 DB Alt Snatch 22/15kg
Thursday 14.08.2025
CROSSFIT
Go WOD 10min
Strength
Barbell Floor Press
12-9-6
WOD
EMOM 18
Max Reps Wall Walk
Max Reps Power Clean 40/25kg
Max Reps Box Jump Up 24/20”
HYROX Strength
4 Super Sets
10 Alt Back Split Squat
8 Barbel Pendlay Row
6/6 DB Hammer Curls
60sec Max Cal Ski
——
4 Super Sets
10 Deadlift
8 Floor Press
6/6 DB Bent Over Row
60sec Max Cal Row
Friday 15.08.2025
CROSSFIT
Go WOD : 10min Activation
Warm Up 2 Rounds
100m Row + 10 Thrusters + 5 Pull Ups
WOD ( week 5 )
4 Working Sets
AMRAP 2
15 Thrusters 50/35kg
15 C2B
Max Cal Row
Rest 2:00
*Your score is total cal row
HYROX
Running Warm Up
Partner Comp WOD
AMRAP 40
100/88 Cal Echo Bike
100 Wall Balls
500m Run
50 Synchro Burpee Over the line
100m Farmer Carry 2×32/24kg
Saturday 16.08.2025
CROSSFIT
Go WOD 10min
Barbell Warm Up
Barbell WOD
30 Deadlift
20 Hang Squat Clean
10 Shoulder To Overhead
RX 90/65kg
BARBELL CLUB
Clean & Jerk Tekkers :
Clean Pull 3×3 2×2
Muscle Clean 3×3 2×2
Front Squat 3×3 2×2
——
Main Set
Power Clean + Squat Clean
@50% 60% 70% 1-1-1-1 @80%
Split Jerk from Rack
3@50% 2@60% 1@70% 1-1-1-1@80%
HYROX
Dynamic Warm Up
Skill Double Unders ( Week 3 Double Unders )
Metcon
2500/2200m Row
250 Double Unders
2500m Run
Sunday 17.08.2025
HYROX Foundational
Dynamic Warm Up
Metcon For Time
21-1
American KB Swings 24/16kg
1-21
Burpee
GYMNASTICS
Final week on this cycle
Go WOD
OH Stand
Midline
Hanging
—-
Skill
HS Walk
Bar MU
Max Effort
5 Sets
HSWalk
Bar MU / C2B
