WEEKLY PROGRAM

04/08 - 08/08/25

	WARM UP	STRENGTH	METCON
MONDAY	2set 6/leg Lunge + Twist 20sec Hanging L-sit 10 Empty Bar RDL	Every 1:30min x 4set Clean Complex 1 DL + 1 H.Power Clean + 2 Front Squat @ 70-80% 2min Rest Every 2min x 3set 10/side Dual DB Suitcase Step up	For Time 3 Rounds 16 DB Front Rack Lunges 12 Box Jumps 9 Hang Power Cleans (40/30 kg) 150m Run Time Cap: 13min
TUESDAY	2set 10 Scapular Push-Ups 12 Banded Press 5/side Lunge + Reach Overhead	Every 2:00min x 4 Sets Push Press Set 1: 8reps - RPE 8 Set 2: 6reps - same weight Set 3: 4reps - same weight Set 4: 4reps - same weight	AMRAP x 10min Ladder 2-4-6-8-10... Push Press (40/30 kg) Toes-to-Bar Ring Dips
WEDNESDAY	2set 10 Banded Face Pulls 10/side Cossack Squats 10 Snatch-Grip RDL	Every 90 sec x 4 sets 1 Power Snatch + 1 Hang Power Snatch 2 Set: @ 60-70% 2 Set: @ 70-80% 2min REST Every 2min x 3 set Front Squat 3reps @20X1 - RPE 8	For Time Buy In: 100 DU / 250 SU 4 Rounds 6 SA Devil Press 12 Kipping Pull ups 6 SA Devil Press Cash out: 100 DU / 250 SU
THURSDAY	2set 8 Ring Rows + 10sec Isometric Hold 15 Box Dips + 15sec Dip Hold 20sec/side Side Plank Rotation	Every 3min x 4set 10reps Low Incline Bench Press 16 Alt Renegade Rows	AMRAP x 12min 2 Dual DB Floor Press 2 Dual DB Hang Power Cleans 2 Alt V-Ups 150m Run After each round add 1rep in every exercise and 2reps in V-Ups
FRIDAY	2set 10 Banded Good Mornings 15/15 Banded Side Walks 10/side Pall Off Press + Rotation	Every 2min x 4set Deadlift Set 1: 8reps @ 70% Set 2: 6reps @ 75% Set 3: 4reps @ 80% Set 4: 4reps @ 85%	EMOM x 15min 0-1min: 15 R.Swings 1-2min: 15 Wall Ball 2-3min: 6 Burpees In every Rnd add 1rep in Burpees