[ Monday 8.09.2025 ]
CROSSFIT
New Strength Cycle “CrossFit Total “
Week 5
30@40%
Back Squat + Shoulder Press +Deadlift
20@50%
Back Squat + Shoulder Press +Deadlift
10@60%
Back Squat + Shoulder Press +Deadlift
HYROX
Dynamic Warm Up
Metcon ( For Time )
EMOM 36
Increasing ladder
10 x 25ft Shuttle Run
10 Wall Balls
10 Box Jump 24/20”
DB/KB Farmer Hold (2×24/16kg)
*Increase 1 Rep on each round 11-12-13-14-15-16-17-19
[ Tuesday 9.09.2025 ]
CROSSFIT
Warm Up EMOM 5
:30sec Ski :30sec Air Squat
WOD
2 rounds for time of:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell
20 T2B
RX 22/15kg
HYROX
4 Sets
30m Heavy Farmer Walk
10 Dual DB Box Step Over 24/20”
Metcon
AMRAP 18
12 KB Swings
200m Run
12 KB Goblet Squat
200m Run
12m Single Hand KB Waiter Walk
200m Run
RX 24/16kg
[ Wednesday 10.08.2025 ]
CROSSFIT & HYROX
Conditioning
Tabata :
-Echo Bike
-Med Ball Sit Up
-DB Thrusters 2×20/2x12kg
-Ski
-KB Lunges 24/16kg
-HR Push Ups
*score is your lowest reps per round
Barbell Club
Clean Pull + High Pull 3×3@40%
Power Clean + Front Squat 3×3@50%
Power Jerk + Split Jerk 3×3 @60%
——
Main Set
Clean & Jerk
Warm up to 80% 1-1-1-1@90%
Front Squat
Warm up to @80% 1-1-1-1@100% from clean
Clean Deadlift Deficit
1-1-1-1-1-1@110% from clean
[ Thursday 11.09.2025 ]
CROSSFIT
Warm Up : Two sets
5 C2B / Pull Up
200m Row
50 Single Unders
WOD
5 Rounds Every 4:00
25/20 Cal Row
5 Bar MU / 5 C2B
50 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 12.09.2025 ]
CROSSFIT
Warm Up : 2 Set
Run 200 10 Down Up 5 Muscle Snatch
Tekkers : Power Snatch
WOD [ Week 2 ]
Partner Workout
[ YGIG ]
6 power snatch 40/25kg
21 shuttle runs (25 feet )
6 power snatch
21 burpees over the bar
5 power snatch 45/27.5kg
18 shuttle runs
5 power power snatch
18 burpees over the bar
4 power snatch 50/30kg
15 shuttle runs
4 power snatch
15 burpees over the bar
3 power snatch 55/32kg
12 shuttle runs
3 power snatch
12 burpees over the bar
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 13.09.2025 ]
CROSSFIT
Go WOD 10min
Barbell Warm Up
Barbell WOD
“ Macho Man “
EMOM 20
Week 3
2 Power Clean
3 Front Squat
3 Jerk
RX 70/50kg
BARBELL CLUB
Snatch Pull + High Pull 3×3@40%
Power Snatch 3×3@50%
OHS 3×3 @60%
——
Main Set
Snatch
Warm up to @80% 1-1-1-1@90%
OH Squat
Warm up to @80% 1-1-1-1@90%
Snatch Deadlift Deficit
1-1-1-1-1-1@110%
HYROX
Dynamic Warm Up
“ Bret “
50 Burpees
400-meter Run
100 Push-ups
400-meter Run
150 Walking Lunges
400-meter Run
200 Air Squats
400-meter Run
150 Walking Lunges
400-meter Run
100 Push-ups
400-meter Run
50 Burpees
[ Sunday 14.09.2025 ]
HYROX Foundational
Dynamic Warm Up
Metcon [ 2 Rounds ]
AMRAP 6
600m Run
Max Push Press 20/15kg
-Rest 2:00
AMRAP 6
600/500 Ski
Max Wall Balls
-Rest 2:00
AMRAP 6
1200/1000m Bike
Max Farmer Walk Dual DB / KB
-Rest 2:00
GYMNASTICS
New Cycle Week 4
-Pistols Squats
-Ring Dips
EMOM 16
Pistol Squats
Ring Dips
