WEEKLY PROGRAM

01/09 - 05/09/25

	WARM UP	STRENGTH/SKILL	METCON
MONDAY	2set 5/5 Cossack Squats 5/5 T-Spine Rotations 10 Reverse Snow Angels	Every 2:00min x 4set Back Squat 1 Set: 10reps @ 55% 1 Set: 8reps @ 65% 2 Set: 6reps @ 75% 2min Rest Every 2min x 3set 10-12 Bulgarian Ring Rows @ (2sec eccentric + 2sec Pause at top)	AMRAP x 10min 10 Kipping Pull ups 15 Wall Ball 40 DU / 60 SU
TUESDAY	2set 10 Cat-Cow 12 Banded Face Pull 10 Glutebridge	Every 1:30min x 4set 1 Clean Complex 1 Power Clean + 1 H.Power Clean + 1 Jerk @ 60-70% 2min Rest Every 2min x 3set Seated Dual DB Press 8-10reps @ (2sec eccentric)	HIIT 4 Rounds 40sec Alt Box Step ups 20sec REST 40sec Sit Ups 20sec REST 40sec KB Swing High Pull 20sec REST
WEDNESDAY	2set 12 Walking Lunges with Twist 10 Scapular Push-Ups 12 Banded GoodMorning	Every 1:30min x 5set 1 Power Snatch + 2 Hang Power Snatch @ 60-70%	AMRAP x 12min 10 SA DB Snatch 30m Suitcase DB Carry 150m Run 10 SA DB Snatch 30m Suitcase DB Carry
THURSDAY	5/5 Bird-Dog + 15sec Hold 30sec Hollow Hold 20 Shoulder Taps	Every 90sec x 4set Practice Handstand HS Hold / HS Balance / HS Walk 2min Rest Every 2min x 4set Bench Press 5reps @ RPE 7	For Time: 21-15-9 Push Ups Goblet Walking Lunges Toes2Bar
FRIDAY	2set 12 Alt Plank Toe Touch 12/12 Banded Lateral Step Walk 20sec/side Pall Of Press Hold	Every 2:30min x 4set DeadLift 1 Set: 10reps @ 55% 1 Set: 8reps @ 65% 2 Set: 6reps @ 75%	EMOM x 12min 1-2min: 12 Box Jumps 2-3min: 12 Dual DB Strict Press 3-4min: Bike / Row / Jump Rope 45sec