Monday 3.2.2025
Stretch & Mobility
Barbell Warm Up
3 -4 Sets ( 10min work )
Split Squat DB Hold :45sec ( Left & Right )
8- Suit Case Deadlift ( Left & Right )
10-DB Down Up
Smolov Strength Day ( Week 2 )
Bench Press 7×5@75%
———
Deadlift 7×5@75%
HYROX
Warm Up : 3sets
:30sec Ski :30sec Row
4x12min
750/650m Row
750/650m Ski
30m Burpee Broad Jumps
*Rest in remaining time
Tuesday 4.02.2025
Warm Up :
C2Bike + Barbell + Box Jump
WOD
4 Rounds x AMRAP 4:
Buy-In: 800m C2Bike
Max Rounds…
12 Push Press 60/40kg
21 Box Jumps (24″/20″‘)
- *Rest 4 Minutes Between Rounds
- Pick-up Where You Left Off Inside
- Score: Total Rounds + Reps
Wednesday 5.02.2025
Dynamic Warm Up
WOD
AMRAP 21
40/32 Calorie Ski
40 Chest to Bar / Pull-ups
30/24 Calorie Ski
30 Dumbbell Snatches 22/15kg
20/16 Calorie Ski
20 Burpee Over DB
10/8 Calorie Ski
100 Double Unders
Barbell Club
Clean & Jerk Warm Up
AMRAP 5
5 Deadlift + 5 Muscle Clean + 5 Front Squat + 5 Shoulder Press + 5 Push Press
Main Set
Clean & Jerk
3×3@60% 3×3@65% 2×2 @70% 2×2@75%
Front Squat
5×2@75%
HYROX
Partner Work
AMRAP
4 Sets of 8min :30sec Change
1)
-Sled Push
-600m Run
2)
-DB Walking Lunges
-600m Row
3)
-Wall Ball
-600m Ski
4)
-Farmer Carry
-600m Run
Thursday 6.02.2025 Open Prep
Warm Up
CrossFit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 100/70kg
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups
Running Club
Running Dynamic Warm Up :
6x40m Sprints
Main Set
4 Sets
Run 400m – Rest 30sec ( RPE 8 )
Run 600m -Rest 1:00 ( RPE 7 )
Run 800m-Rest 2:00 ( RPE 6 )
Friday 7.02.2025
Dynamic Warm Up
T2B Tekkers
Strength Conditioning ( week 4 )
EMOM 20
14 T2B
14 KB Swings 32/24kg
14/12 Echo Bike
14 Box Jump Up 24/20”
——
Stretch & Recovery
HYROX
Warm Up : 3sets
:30sec Ski :30sec Row
4x12min
750/650m Row
750/650m Ski
30 Wall Balls
*Rest in remaining time
Saturday 8.02.2025
Barbell Warm Up
Power Clean and Push Press
Team of 3 WOD
150 Cal Row
120 Wall Balls
90 Power Clean
-60 Synchro Burpee
150 Cal Ski
120 Med Ball Clean
90 Push Press
RX 60/40
Barbell Club
Snatch Warm Up
AMRAP 5
5 Snatch Deadlift + 5 Muscle Snatch + 5 OH Squat + 5 Snatch Balance + Sots Press
Main Set
Snatch Balance
5×2@75%
Squat Snatch
3×3@60% 3×3@65% 3×2@70% 3×2@75%
HYROX
Dynamic Warm Up
3 Sets of
1000m Run
2min Sled Pull
2min DB Walking Lunges
2min Farmer Carry
Sunday 9.2.2025
HYROX
AMRAP 40
400m Run
40m Sled Push
400m Row
20 Burpee Broad Jumps
400m Ski
40m Walking Lunges
400m Run
40 Wall Balls
Gymnastics
Drills Warm Up
EMOM
HSPU
T2B
HS Walk
Pull Ups
