[ Monday 1.09.2025 ]
CROSSFIT
New Strength Cycle “CrossFit Total “
Week 4
5@70% 4@75 3@80% 2@85%
Back Squat
Shoulder Press
Deadlift
HYROX
Dynamic Warm Up
Metcon ( For Time )
EMOM 36
Increasing ladder
8 x 25ft Shuttle Run
8 Wall Balls
8 Box Jump 24/20”
DB/KB Farmer Hold (2×24/16kg)
*Increase 1 Rep on each round 9-10-11-12-13-14-15-16
[ Tuesday 2.09.2025 ]
CROSSFIT
Warm Up EMOM 4
:30sec Ski :30sec Plank
Tekkers DB Hang C&J
WOD
AMRAP 20
7 -T2B
14/12 – Cal Ski
7 Left 7 Right DB Hang Clean and Jerk 25/17kg
HYROX
5 Sets
10 Box Jump 24/20”
30m Heavy Farmer Walk
Metcon
AMRAP 24
1200m Run
2000/1800m Row
2800/2600m Bike
[ Wednesday 3.08.2025 ]
CROSSFIT & HYROX
Conditioning
Tabata :
Echo Bike
Box Jump Over
Sumo Deadlift High Pul 40/25kg
V-Ups
Wall Balls 9/6kg
*score is your lowest reps per round
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 4.09.2025 ]
CROSSFIT
Warm Up : Two sets
5 Rope Pul Up and Down
200m Row
50 Single Unders
WOD
3 Rounds
30/24 Cal Row
6 Rope Climbs
75 Double Unders
HYROX Strength
4 Super Sets
10 Alt DB Renegade Push Ups
8 Back Squats
6 Pendlay Barbel Row
60sec Max Cal Row
——
4 Super Sets
10 Deadlift
8 DB Bench Press
6 Barbell Push Press
60sec Max Cal Ski
[ Friday 5.09.2025 ]
CROSSFIT
Warm Up : Run 400m + 15 Down Up
Tekkers : Power Clean
WOD [ Week 1 ]
For time:
5 power snatch
20 shuttle runs (25 feet out and 25 feet back)
5 power snatch
20 bar-facing burpees
Rest 3 minutes
5 power snatch
15 shuttle runs
5 power power snatch
15 bar-facing burpees
Rest 2 minutes
5 power snatch
10 shuttle runs
5 power snatch
10 bar-facing burpees
RX 45/30kg
HYROX
Running Warm Up
Partner Comp WOD
AMRAP 40
1000m Ski
50m Sled Push
80 Burpee Broad Jumps
1000m Row
200m Farmer Walk
100m Walking Lunges
2000m Bike
80 Wall Balls
[ Saturday 6.09.2025 ]
CROSSFIT
Go WOD 10min
Barbell Warm Up
Barbell WOD
“ Macho Man “
EMOM 20
Week 2
2 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
25 Burpee Broad Jump
100 Wall Balls
25 Burpee Broad Jump
Run 2000m
[ Sunday 7.09.2025 ]
HYROX Foundational
Dynamic Warm Up
Metcon [ 2 Rounds ]
AMRAP 5
500m Run
Max DB Lunges 20/15kg
-Rest 1:00
AMRAP 5
500/400m Ski
Max Burpee Over DB
-Rest 1:00
AMRAP 5
1000/900m Bike
Max Single Arm Thrusters 20/15kg
-Rest 1:00
GYMNASTICS
New Cycle Week 3
-Pistols Squats
-Ring Dips
EMOM 16
Pistol Squats
Ring Dips
