Monday 17.2.2025
Stretch & Mobility
Warm Up
3:00 Row ( 1:00 easy pace 1:00 moderate 1:00 fast pace )
30 Resistance Band Good mornings
30 Elevated Deadlift ( From the plate )
30 (15 left & 15 right ) single leg step up to bench
——
Smolov Strength Day ( Week 2 )
Deadlift 10×3@85%
HYROX
“Engine ”
40min
Two Rounds
5 min Each Zone
——
Zone 1
Max Reps
Wall balls
Every 25 Wall Balls ,do 10/8 cal bike
——
Zone 2
RPE 6+
SkiErg
——
Zone 3
Max Reps
Bodyweight Lunges
Every 50 lunges, do 10m of burpee broad jumps
——
Zone 4
RPE 7+
Row
Tuesday 18.02.2025
Warm Up :Double Unders
Partner WOD [ YGIG ]
10 Rounds
10 Burpee Box Jumps 24/20”
12 DB Snatch 22/15
14/12 Cal C2Bike
Wednesday 19.02.2025
Warm Up
3:00 Ski
60 Air Squats
30 Push Ups
10 Inch Warms
——
Smolov Strength Day ( Week 2 )
Bench Press 10×3@85%
Barbell Club
Snatch Warm Up
5-7min Working on light weight through:
Snatch Deadlift / Hang Muscle Snatch / OH Squat / Sots Press
Main Set
Squat Snatch
Warm Up to 70%
4×1@75% 3×1@80% 2×1@85%
Snatch Deadlift Deficit
4×2@120%
HYROX
“Foundational”
40min
4 Rounds
:40 sec Work :20 sec Rest
Max Reps :
- American KB Wings
- Cal Ski
- DB Reverse Lunges
- Shuttle Run
- Static Burpee Broad Jump
- Cal Row
- Wall Balls
- Cal Bike
- Box Jump
- Sit Ups
- Aim for light weight that you can perform unbroken
Thursday 20.02.2025
Barbell Warm Up
Tekkers : Barbell Squat Clean
WOD
EMOM 20
16/14 Cal Row
5 Wall Walk
Max Reps Squat Clean 70/50kg
Rest 1:00
- Lowest squat clean round is your score
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 21.02.2025 CrossFit Open Prep
Dynamic Warm Up
Skill : T2B
CrossFit Open 20.2
AMRAP 20
4 dumbbell thrusters 2×22/15kg
6 toes-to-bars
24 double unders
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 22.02.2025
Barbell Warm Up
Tekkers Power Snatch
Partner WOD
AMRAP 24
[ Distance + Rounds ]
Partner 1 : 400m Run
Partner 2:
7 Power Snatch 50/30kg
14 Box Jump Over 24/20”
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
Squat Clean & Jerk
Warm Up to 70%
4×1@75% 3×1@80% 2×1@85%
Front Squat
4×2@90%
HYROX
“ Strength “
5 Super Set
10 Back Squats ( 60% )
10 Burpee Broad Jumps Static
10m Sled ( Heavy )
2 Rounds
20/17 Cal Ski
20/17 Cal Row
20 Wall Balls
Rest 2:00 b/r
Sunday 23.2.2025
HYROX
“ Cardio “
AMRAP 36
1200m Run
1000m Row
2000m Bike
Gymnastics
Drills Warm Up
EMOM
HSPU
T2B
HS Walk
Pull Ups
