TRAINING WEEK

September 8-14, 2025 | Push Your Limits

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