Montag, 23.06.2025
CrossFit
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
Post-workout
8 sets:
:20 hollow rocks
:10 rest
Cardio
AMRAPx32
2 Rounds:
500m. Ski
3 Wall-Walks
30 Double Unders / Single Unders
Rest 1 min.
2 Rounds:
500m. Row
15 Down & Ups
30 Air Squats
Rest 1 min.
2 Rounds:
1000m. Bike
15 Slamball Over Shoulder
30 Butterfly Sit-Ups
Dienstag, 24.06.2025
Crossfit
30-27-24-21-18-15-12-9-6-3 reps for time:
Dumbbell deadlifts (35/50)
20-18-16-14-12-10–8–6-4-2:
Dumbbell floor presses
10-9-8-7-6-5-4-3-2-1:
Dumbbell squat cleans
– Move through all three movements before moving to the next set of reps.
Cardio
AMRAPx14
Max cal. Bike Every 2:00 min with start on 00:00 perform:
10 Box Jump Overs (20'/24')
8 alt. Lunges
6 Tuck-Ups
Rest 3 min.
AMRAPx14
Max cal. Ski Every 2:00 min with start on 00:00 perform:
10 alt. DB-Snatches (15/22,5kg)
8 Mountain Climbers
6 Toes to bar
Mittwoch, 25.06.2025
Crossfit
Pre-workout
Ring muscle-up / bar muscle-up skill work
5 rounds:
AMRAP 2:
20 wall-ball shots (9/13 kg) (2.7/3 m)
Max ring muscle-ups / bar muscle-ups
– Rest 2:00 between rounds.
Crossfit
AMRAP 15:
100-m DB suitcase carry (15/22.5 kg)
20 box jumps (51/61 cm)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
Post-workout
2 sets:
5 single-arm DB suitcase deadlifts, right
5 single-arm DB suitcase deadlifts, left
– Rest 1:00 between sets.
Cardio
EMOMx35 (:50 sec work / :10 sec rest)
Min1: 10 Goblet Squats + Max reps Goblet Lunges (16/24kg)
Min2: 6 Burpee Box Jump Overs + max Hollow Hold
Min3: 10 KB Snatches + Max KB-Swings (16/24kg)
Min4: 200m. Run
Min5: Rest
Freitag, 27.06.2025
Crossfit
Pre-workout
Every 2:00 for 10:00:
1 power snatch
1 hang squat snatch
– Share a bar with a partner.
– Build in load as mechanics allow.
5 rounds for time:
15 hang power snatches (29/43 kg)
15 bar-facing burpees
Cardio
AMRAPx30
With a Partner
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch Partner After a full round.
-After every second round perform 40 cal. Bike / Row
Weightlifting
Skill: Cluster
WOD: E1.5MOMx10 - 2 Cluster (go up in weight)
Acc.: 3x Superset of: 10 Banded Good Mornings & 15 Hanging Leg Raises
Samstag, 28.06.2025
Crossfit
For time:
Teams of 2 YGIG
2000m. Row
100 Deadlifts (35/45kg)
1500m. Row
80 Power Cleans
1000m. Row
60 Thrusters
500m. Row
40 Clusters
TC: 35 min.
Cardio
For time with a partner:
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.
Post-workout
AMRAP 6:
20 band pull-aparts
10 banded pass throughs
10 banded high pulls
Sonntag, 29.06.2025
Crossfit
ANGIE
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in: 2000m. Bike
500 Double Unders
2000m. Ski
AMRAP in remaining time:
60 KB-Swings (16/24kg)
60 Mountain Climbers
60 KB-Shoulder to OH
400m. KB-Suitcase Carry
60 KB-Snatches (16/24kg)
60 Butterfly Sit-Ups
60 Pull-Ups
400m. Run (YGIG)
Montag, 23.06.2025
CrossFit
Heavy-Day
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.
Post-workout:
AMRAPx10
20 cal. Ski
20 alt. DB-Snatches (15/22,5kg)
20 DB-Thrusters
20 Butterfly Sit-Ups
Hyrox
EMOMx12
Min1: 50 sec. Max m. Row
Min2: 50 sec. Max m. Ski
Rest 3 min.
AMRAPx20
200m. Run
40 Wall-Balls (6/9kg)
20 Hand Release Push-Ups
200m. Run
40 alt. OH-Reverse Lunges (15/22,5kg)
20 Russian twist w. DB
Dienstag, 24.06.2025
Crossfit
Pre-workout
5 sets/arm:
1 single-arm Russian KB swing
1 single-arm KB swing
1 single-arm KB snatch
5 rounds for time of:
12 single-arm KB snatches (16/24 kg)
15 hand-release push-ups
30 air squats
Cardio
EMOMx35
Min1: 30 Double Unders+ Max sec. Plank Hold
Min2: 10-12 alt. DB-Devil Presses (15/22,5kg)
Min3: 12 Goblet Squats + Max sec. DB-Overhead Hold
Min4: Max cal. Row/Bike
Min5: Rest
Mittwoch, 25.06.2025
Crossfit
7 rounds for time of:
30 double-unders
200-m run
Post-workout
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.
Hyrox
EMOMx8
Min1: 40 sec. Farmers Hold (2x24/2x32kg)
Min2: 40 sec. Max KB-Deadlifts
Rest 2 min.
EMOMx8
Min1: 40 sec. Max Wall-Balls (6/9kg)
Min2: 40 sec. Wall-Sit (6/9kg)
Rest 2 min.
AMRAPx15
500m. Row
200m. Run
20 Burpee Broad Jumps
500m. Ski
200m. Run
20 Burpee Broad Jumps
Donnerstag, 26.06.2025
Crossfit
Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (61/93 kg)
Cardio
EMOMx30
Min1: 3-5 Wall-Walks
Min2: 10 T2B + Max sec. Active Hang
Min3: 12-15 DB-Push Press (2x15/2x22,5kg)
Min4: Max cal. Ski/Row
Min5: Rest
Freitag, 27.06.2025
Crossfit
For time:
Handstand walk (30.5 m)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row
Hyrox
AMRAPx40
Teams of 2 YGIG
100 Wall-Balls (6/9kg)
1000m. Ski
800m. Run (Together)
100 alt. Lunges (10/20kg)
1000m. Row
800m. Run (Together)
10 Lanes Burpee Broad Jumps
4 Lanes Sled Push (75kg)
Samstag, 28.06.2025
Crossfit
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/20 kg) (51/51 cm)
15 cleans (43/61 kg)
50 barbell back-rack step-ups (15/20 kg) (51/51 cm)
10 snatches (43/61 kg)
Cardio
AMRAPx10
1000m. Bike
20 Box Jump Overs (20'/24')
10 Toes to bar
Rest 2 min.
AMRAPx10
500m. Row
20 KB-Swings (16/24kg)
10 KB-Shoulder to OH
Rest 2 min.
AMRAPx10
500m. Ski
20 Plate Ground to OH (10/15kg)
10 Burpees to plate
Sonntag, 29.06.2025
Crossfit
8 rounds for time with a partner:
30 burpees
20 Russian KB swings (24/32 kg)
10 chest-to-bar pull-ups
– Split the work as needed.
Long Distance
AMRAPx60
With a Partner
800m. Run (Together)
20 Rounds:
5 Pull-Ups
10 Push Ups
15 Air Squats
-Switch Partner After a Full Round.
2000m. Row (YGIG)
2000m. Ski (YGIG)
20 Rounds:
5 DB Devil Presses (15/22,5kg)
10 alt. Lunges
15 alt. DB-Snatches
-Switch partner after a full round.
Hyrox Performance
Core Strength
Endurance: looong Erg Work
