Monday 20.01.2025
[Strength Day Smolov Deadlift ]
Barbell Warm Up ( 12 min for Quality ):
-16m DB Walking Lunges
-12 Cal Ski
-8 Barbell Sumo Deadlift High Pull
—————
Deadlift 10×3 @85%
—————
Stretch & Mobility
HYROX
2 Rounds
3:00 Ski
1:00 (16 Wall Balls)
——Rest 1:30
3:00 Row
1:00 (Farmer Walk 2×32/24kg)
——-Rest 1:30
3:00 Bike
1:00 (8 Burpee DB Deadlift 2×22/15kg)
——-Rest 1:30
Tuesday 21.01.2025
Gymnastic Warm Up
Skill : Pull Ups
WOD
25min AMRAP
“Cindy with element of Engine “
5 Pull Ups -10 Push Ups – 15 Air Squats
30 Double Unders
Wednesday 22.01.2025
Barbell Warm Up
DT Dumbbells
12 Deadlift
9 Hang Power Clean
6 Jerk
Team WOD
AMRAP 20 ( YGIG )
DT ( full round )
RX 2×25/17kg
Barbell Club
Snatch Warm Up :
Snatch Hang High Pull 3×5
Muscle Snatch 3×4
Snatch Sots Press 3×3
Main Set :
Power Snatch 4×2 @40% 3×2 @50% 2×2 @60%
Snatch Balance 4×2 @40% 3×2 @50% 2×2 @60%
Squat Snatch 5×2@70%
HYROX
Dynamic Warm Up
Strength :
Barbell Back Squat 3×5
Sled 3×10 Pull & Push
Conditioning
4 Rounds
2:00 Bike
2:00 Shuttle Run
1:00 Rest
Thursday 23.01.2025 Open Prep
Dynamic Warm Up
Thrusters Takers (5-3-1 )
WOD
21-15-9
Row
Thrusters 40/25kg
Running Club
Running Warm Up :
3x200m Run (RPE 5-6) 20sec Rest
3x100m Run (RPE 6-7) 30sec Rest
3x50m Run ( RPE 7-8) 40sec Rest
Main Set
3-000m Run
Rest 3:00
2-000m Run
Rest 2:00
1-000m Run
Friday 24.01.2025
Barbell Warm Up
Smolov Bench Press
10×3@85%
—————
Conditioning
EMOM 20
12 T2B
12 KB Swings 32/24kg
12/10 Echo Bike
12 Box Jump Up 24/20”
HYROX
6X6mins
Within 6 mins –
3min C2Bike
1 min rest
1 min DB Farmer Walk
1 min DB Front Rack Static Revers Lunges
Saturday 25.01.2025
Barbell Warm Up
Tekkers :Strict Press – Push Press – Jerk
WOD
Team 3 WOD
3 Rounds
90 Cal Echo Bike
30 Push Press 60/40kg
30 Synchro Burpee Over The Line
Barbell Club [ Clean and Jerk ]
Clean & Jerk Warm Up :
Clean Pull 3×4
Muscle Clean 3×4
Front Squat 3×4
Sots Press 3×4
Main Set :
Power Clean 4×2 @40% 3×2 @50% 2×2 @60%
Power Jerk 4×2 @40% 3×2 @50% 2×2 @60%
Clean & Jerk 5×2@70%
Sunday 26.01.2025
HYROX
4×12
800m Ski
400m run
20 Wall Balls
Rest until 12 mins
Gymnastics
Drills Warm Up
EMOM
HSPU
T2B
HS Walk
Pull Ups
