[ Monday 15.09.2025 ]
CROSSFIT
New Strength Cycle “CrossFit Total “
Week 6
5×5@70%
Back Squat + 3kg from week 1
Shoulder Press + 1.5kg from week 1
Deadlift +5kg from week 1
HYROX
Dynamic Warm Up
Metcon ( Final Week )
EMOM 32
Increasing ladder
12 x 25ft Shuttle Run
13 Wall Balls
14 Box Jump 24/20”
DB/KB Farmer Hold (2×24/16kg)
*Increase 1 Rep on each movement every round
[ Tuesday 16.09.2025 ]
CROSSFIT
Warm Up EMOM 5
:30sec Ski :30sec Air Squat
WOD
3 rounds for time of:
20 DB Thrusters
10 Lat Burpee Over The DB
20 T2B
RX Dual DB 22/15kg
HYROX
4 Sets Super Sets
10 DB Bench Press ( Moderate aim to unbroken )
15 HR Push Ups
Metcon
Partner Conditioning
AMRAP 15
19 Wall Balls
19 Cal Row
Share any way you like
[ Wednesday 17.08.2025 ]
CROSSFIT & HYROX
Conditioning
Tabata :
-Echo Bike
-Sit Ups
-Barbell Sumo Deadlift High Pull 40/25kg
-Ski
-KB Swings 24/16
-Row
-Box Jump over 24/20”
*score is your lowest reps per round
Barbell Club
Clean & Jerk Warm Up
-Clean & Jerk 1RM
-Front Squat 1RM
[ Thursday 18.09.2025 ]
CROSSFIT
Warm Up : Two sets
5 C2B / Pull Up
200m Row
50 Single Unders
WOD ( Week 2 )
6 Rounds Every 4:00
21/18 Cal Row
5 Bar MU / 5 C2B
45 Double Unders
HYROX Strength
4 Super Sets
10 DB Barbell Bent Over Row
8 Front Squats
6 Push Press ( heavy )
60sec Max Cal Ski
——
4 Super Sets
10 Deadlift
8 Barbell Bench Press
6/6 Dual DB Lunges ( heavy )
60sec Max Cal Bike
[ Friday 19.09.2025 ]
CROSSFIT
Warm Up : 2 Set
Run 200 10 Down Up 10 Muscle Snatch
Tekkers : Power Snatch
WOD [ Week 3 ]
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
2 power snatch 60/35kg
9 shuttle run
2 power snatch
9 burpee over the bar
HYROX
Sled Warm Up
10 Min Working on heavy sled push 10m
Partner Comp WOD
AMRAP 30
500m Ski
50m Burpee Broad Jump
100m KB Farmer Walk
1000m Bike
100m Farmer Walk
50m Walking Lunges
500m Row
100 Wall Balls
100m KB Farmer Walk
*share reps and distance
*kb is off the ground at all time /
while one parter is working other is holding kb
[ Saturday 20.09.2025 ]
CROSSFIT
Go WOD 10min
Barbell Warm Up
Barbell WOD
“ Macho Man “
EMOM 20
[ Week 4 Final Week ]
3 Power Clean
3 Front Squat
3 Jerk
RX 70/50kg
BARBELL CLUB
Snatch Warm Up
-Snatch 1RM
-OH Squat 1RM
HYROX
Dynamic Warm Up
25 Burpees
700 meter Run
50 Push-ups
700 meter Run
75 Walking Lunges
700 meter Run
100 Air Squats
700 meter Run
75 Walking Lunges
700 meter Run
50 Push-ups
700 meter Run
25 Burpees
[ Sunday 21.09.2025 ]
HYROX
Dynamic Warm Up
Metcon [ 3 Rounds ]
1:30 Station Max Reps :30sec Transition Rest
-Shuttle Run 50ft
:30 sec Rest
-Wall Ball
:30 sec Rest
-Ski
:30 sec Rest
-Weighted Lunges 20/10kg
:30 sec Rest
-Burpee
:30 sec Rest
GYMNASTICS
New Cycle Week 5
-Pistols Squats
-Ring Dips
EMOM 16
Pistol Squats
Ring Dips
