Training Week Program | Sept 8-14, 2025

MON

8.09

TUE

9.09

WED

10.09

THU

11.09

FRI

12.09

SAT

13.09

SUN

14.09

7

Training Days

4

Program Types

∞

Potential

MON

Monday

8.09.2025

CFCROSSFIT

New Strength Cycle "CrossFit Total" - Week 5

30@40% Back Squat + Shoulder Press + Deadlift
20@50% Back Squat + Shoulder Press + Deadlift
10@60% Back Squat + Shoulder Press + Deadlift

HXHYROX

Dynamic Warm Up + Metcon (For Time)

EMOM 36 - Increasing ladder
10 x 25ft Shuttle Run
10 Wall Balls
10 Box Jump 24/20"
DB/KB Farmer Hold (2×24/16kg)
*Increase 1 Rep on each round 11-12-13-14-15-16-17-19

TUE

Tuesday

9.09.2025

CFCROSSFIT

Warm Up EMOM 5

:30sec Ski :30sec Air Squat

WOD

2 rounds for time of:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell
20 T2B
RX 22/15kg

HXHYROX

4 Sets

30m Heavy Farmer Walk
10 Dual DB Box Step Over 24/20"

Metcon

AMRAP 18
12 KB Swings
200m Run
12 KB Goblet Squat
200m Run
12m Single Hand KB Waiter Walk
200m Run
RX 24/16kg

WED

Wednesday

10.09.2025

CFCROSSFIT & HYROX

Conditioning - Tabata

Echo Bike
Med Ball Sit Up
DB Thrusters 2×20/2x12kg
Ski
KB Lunges 24/16kg
HR Push Ups
*score is your lowest reps per round

BBBarbell Club

Technique

Clean Pull + High Pull 3×3@40%
Power Clean + Front Squat 3×3@50%
Power Jerk + Split Jerk 3×3@60%

Main Set

Clean & Jerk - Warm up to 80% 1-1-1-1@90%
Front Squat - Warm up to @80% 1-1-1-1@100% from clean
Clean Deadlift Deficit - 1-1-1-1-1-1@110% from clean

THU

Thursday

11.09.2025

CFCROSSFIT

Warm Up: Two sets

5 C2B / Pull Up
200m Row
50 Single Unders

WOD

5 Rounds Every 4:00
25/20 Cal Row
5 Bar MU / 5 C2B
50 Double Unders

HXHYROX Strength

4 Super Sets

10 Alt DB Renegade Push Ups
8 Back Squats
6 Pendlay Barbel Row
60sec Max Cal Row

4 Super Sets

10 Deadlift
8 DB Bench Press
6 Barbell Push Press
60sec Max Cal Ski

FRI

Friday

12.09.2025

CFCROSSFIT

Warm Up: 2 Set

Run 200, 10 Down Up, 5 Muscle Snatch

Tekkers: Power Snatch

WOD [Week 2] 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 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

HXHYROX

Running Warm Up + Partner Comp WOD

AMRAP 40
1000m Ski
50m Sled Push
80 Burpee Broad Jumps
1000m Row
200m Farmer Walk
100m Walking Lunges
2000m Bike
80 Wall Balls

SAT

Saturday

13.09.2025

CFCROSSFIT

Go WOD 10min + Barbell Warm Up

Barbell WOD "Macho Man" EMOM 20 - Week 3

2 Power Clean
3 Front Squat
3 Jerk
RX 70/50kg

BBBARBELL CLUB

Technique

Snatch Pull + High Pull 3×3@40%
Power Snatch 3×3@50%
OHS 3×3 @60%

Main Set

Snatch: Warm up to @80% 1-1-1-1@90%
OH Squat: Warm up to @80% 1-1-1-1@90%
Snatch Deadlift Deficit: 1-1-1-1-1-1@110%

HXHYROX

Dynamic Warm Up

"Bret"

50 Burpees
400-meter Run
100 Push-ups
400-meter Run
150 Walking Lunges
400-meter Run
200 Air Squats
400-meter Run
150 Walking Lunges
400-meter Run
100 Push-ups
400-meter Run
50 Burpees

SUN

Sunday

14.09.2025

HXHYROX Foundational

Dynamic Warm Up + Metcon [2 Rounds]

AMRAP 6: 600m Run, Max Push Press 20/15kg
-Rest 2:00
AMRAP 6: 600/500 Ski, Max Wall Balls
-Rest 2:00
AMRAP 6: 1200/1000m Bike, Max Farmer Walk Dual DB / KB
-Rest 2:00

GYGYMNASTICS

New Cycle Week 4

Pistols Squats
Ring Dips
EMOM 16: Pistol Squats, Ring Dips