Monday 10.2.2025
Stretch & Mobility
Warm Up
( 10min work )
30-Resistance Band Good Mornings
15-KB Goblet Squat
10-DB Renegade Push Ups
Smolov Strength Day ( Week 2 )
Bench Press 8×4@80%
———
Deadlift 8×4@80%
HYROX
“Strength & Endurance”
5 Rounds (50s On / 10s Off)
1. Sled Push 10m
2. Dumbbell thruster AMRAP
3. Burpee to target AMRAP
4. Farmer Carry 30m
5. Weighted Wall Sit
*Rest 2:00 between full round
Tuesday 11.02.2025
Warm Up :
C2Bike + Barbell + Box Jump
WOD
“ Best of Three “
30/27-20/17-10/7 cal rower
30-20-10
wallballs 9/6 kg
—-Rest 90sec
21-15-9
dedlift 60/40 kg
bar facing burpees
—-Rest 90sec
12-10 – 8
power cleans 60/40 kg
Shoulders To Overhead 60/40kg
Wednesday 12.02.2025
Dynamic Warm Up
WOD
Partner WOD
AMRAP 20 ( YGIG )
RX “Mary”
5 HSPU
10 Pistols
15 Pull Ups
INT “ Cindy “
5 Pull Ups
10 Push Ups
15 Air Squats
Barbell Club
Clean & Jerk Warm Up
5-7min Working on light weight through:
Clean Deadlift / Hang Muscle Clean / Front Squat / Split Sots Press
Main Set
Power Clean + 2 Jerk
3×2@65% 3×2@70% 3×1@75% 3×1@80%
Front Squat
5×2@80%
HYROX
“Strength”
Back Squat
4×5 @ heavy
Bulgarian Split Squat
3×8/8
Sled Pull
3 x 20m @ heavy
Sandbag Bear Hug Carry
3 x 30m @ heavy
Plate Hold (grip)
3 x 0:30 Holds
Thursday 13.02.2025 Open Prep
Dynamic Warm Up
CrossFit Open 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
—-
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
—-
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Running Club ( repeat )
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 14.02.2025
Dynamic Warm Up
T2B Tekkers
Strength Conditioning ( final week )
EMOM 24
14 T2B
14 KB Swings 32/24kg
14/12 Echo Bike
14 Box Jump Up 24/20”
——
Stretch & Recovery
HYROX
“Speed”
5 Rounds (40s On / 20s Off)
1. Ski Erg 10/8 Cal Sprint
2. Sled Push 10m Sprint
3. Echo Bike 10/8 Cal Sprint
4. Burpee Broad Jump 10m Sprint
5. Dumbbell Snatch AMRAP
——
Rest 2:00 between full rounds
Saturday 15.02.2025
Barbell Warm Up
Thrusters Tekkers
Partner WOD
AMRAP 21
“ You Go I GO “
9 Thrusters
30 Double Unders
50/35kg
Barbell Club
Snatch Warm Up
5-7min Working on light weight through:
Snatch Deadlift / Hang Muscle Snatch / OH Squat / Sots Press
Main Set
Power Snatch + 2 OHS
3×2@65% 3×2@70% 3×1@75% 3×1@80%
Snatch Deadlift Deficit
5×2@110%
HYROX
Dynamic Warm Up
EMOM 30
1. 15 Cal Row
2. 15 Wall Ball
3. 15 Cal Ski
4. 15 Burpee
5. Rest
*Repeat 6x for total of 30 minutes
Sunday 16.2.2025
HYROX
Partner Work
FOR TIME:
800m Run (together)
1000km Ski Erg
50m Sled Push
1000m Row
50m DB Walking Lunge
2000m C2 Bike
50m Sled Pull
800m Run (together)
Gymnastics
Drills Warm Up
EMOM
HSPU
T2B
HS Walk
Pull Ups
