[ Monday 25.08.2025 ]
CROSSFIT
New Strength Cycle “CrossFit Total “
Week 3
3 Sets of 3 @80%
Back Squat
Shoulder Press
Deadlift
HYROX
Dynamic Warm Up
Metcon ( For Time )
800m Run
20 DB Deadlift 2×22/15kg
1600/1400m Bike
20 DB Front Squat 2×22/15kg
800/700m Row
200m Farmer Walk
800/700m Ski
20 DB Push Press 2×22/15kg
[ Tuesday 26.08.2025 ]
CROSSFIT
Go WOD
Warm Up Tabata
Ski – Sit Ups
WOD
AMRAP 18
15 Toes To Bar
30 Shoulder To Overhead 40/25kg
45 Wall Balls
60/50 Cal Bike
HYROX
Stretch & Mobility
Strength Conditioning
3 Sets
10 Push Press
10 Sumo Deadlift High Pull
Metcon ( Stamina )
EMOM 20
14/12 Cal Ski
12 DB Lunges 30/20kg
14/12 Cal Ski
12 DB Lunges
[ Wednesday 27.08.2025 ]
CROSSFIT & HYROX
Running Warm Up
Conditioning
900m Run
50 DB Snatch 22/15kg
25 Box Jump Over 24/20”
700m Run
40 DB Snatch
20 Box Jump Over
500m Run
30 DB Snatch
15 Box Jump Over
300m Run
20 DB Snatch
10 Box Jump Over
Barbell Club
Clean High Pull 3×3@40%
Muscle Clean 3×3@50%
Jerk 3×3 @60%
——
Main Set
Clean & Jerk
Warm up to 70% and 1-1-1-1-1-1@80%
Front Squat
Warm up to 70% and 1-1-1-1-1-1@80%
Clean Deadlift 3sec Pause at Power
1-1-1-1-1-1@100%
[ Thursday 28.08.2025 ]
CROSSFIT
Go WOD 10min
Warm Up : 4 Sets Rowing 100m Up
WOD
On 8min clock for 4 Rounds
1000/850m Row
50 Double Unders
30 Wall Balls
HYROX Strength
4 Super Sets
5/5 Bulgarian Split Squat
8 Barbel Push Press
6/6 DB Hammer Curls
60sec Max Cal Ski
——
4 Super Sets
10 Sumo Deadlift High Pull
8 Bench Press
6/6 DB Bent Over Row
60sec Max Cal Row
[ Friday 29.08.2025 ]
CROSSFIT
Go WOD : 10min Activation
Warm Up 2 Rounds
200m Row + 10 Thrusters + 8 Down Up + 5 Pull Ups
WOD ( week 7 )
[ 6 Working Sets ]
AMRAP 2
12 Thrusters 50/35kg
9 Facing Burpee Over The Bar
Max C2B Pull Ups
Rest 2:00
*Your score is total reps c2b
HYROX
Running Warm Up
Partner Comp WOD
AMRAP 40
Farmer Carry 400m
40 Synchro Burpee Over Line
40 m Pushing Sled ( heavy )
40 Back Squats 60/40kg
40 DB Single Arm Push Press 22/15kg
[ Saturday 30.08.2025 ]
CROSSFIT
Go WOD 10min
Barbell Warm Up
Barbell WOD
“ Macho Man “
EMOM 20
Week 1
1 Power Clean
2 Front Squat
3 Jerk
RX 70/50kg
BARBELL CLUB
Snatch High Pull 3×3@40%
Muscle Snatch 3×3@50%
Snatch Pull 3×3 @60%
——
Main Set
Snatch
Warm up to 70% and 1-1-1-1-1-1@80%
OH Squat
Warm up to 70% and 1-1-1-1-1-1@80%
Snatch Deadlift With 3sec Pause Power
1-1-1-1-1-1@100%
HYROX
Dynamic Warm Up
Metcon
Run 2000m
20 Burpee Broad Jump
100 Wall Balls
20 Burpee Broad Jump
Run 2000m
[ Sunday 31.08.2025 ]
HYROX
Dynamic Warm Up
Metcon [ 2 Rounds ]
AMRAP 5
500m Run
Max Wall Balls
-Rest 1:00
AMRAP 5
500/400m Ski
Max DB Snatch
-Rest 1:00
AMRAP 5
1000/900m Bike
Max Burpee
-Rest 1:00
GYMNASTICS
New Cycle Week 2
-Pistols Squats
-Ring Dips
