WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2set 30sec Supinated Passive Hang 40m KB Filly Carry 15/side Mountain Climbers	Every 1:30min x 3set Push Press 5reps @ 20x1 RPE 7 2min Rest Every 2min x 4set Incline Bench Press Set 1: 8reps @ 20x1 RPE 7 Set 2: 6reps @ 20x1 RPE 7 Set 3: 4reps @ 20x1 RPE 7 Set 4: 2reps @ 20x1 RPE 7	AMRAP x 12min 12 HRPU 14 Alt Goblet Reverse Lunges 16 Sit-Ups
TUESDAY		CLOSED
WEDNESDAY	2set 10reps Cyclist Goblet Squat 8/side Copenhagen Raise 10 Start to Catch Position Squat Jump	Every 90sec x 5set 1 Power Clean @ 75-80% / 80-85% / 80-90% Rest 2min Every 2min x 3set Back Squat Set 1: 3reps @ 20x1 RPE 7 Set 2: 2reps @ 20x1 RPE 8 Set 3: 1rep @ 20x1 RPE 9	For Time 120 DU / 180 SU 21 Front Rack Lunges (40/30 kg) 120 DU / 180 SU 15 Front Squats (40/30 kg) 120 DU / 180 SU 9 Thrusters (40/30 kg) Time Cap: 14min
THURSDAY	2 set 10 Ring Rows 10 Banded Face Pulls 8/side Dead Bug	Every 1:30min x 3set 5-7 Chin Ups 1:30min Rest Every 2min x 4set Landmine Meadows Row 8-10reps/side	EMOM x 12min Min 1: 10/8 Cal Row Min 2: 12 Alternating DB Snatch (22.5/15 kg) Min 3: 12 Toes2Bar
FRIDAY	3set 40 SU 8 BW Squats 8 Push-ups 6 No Jump Burpee 20 sec Plank		EMOM x 9min Min 1: 12 Box Jump-Overs Min 2: 10 DB Push Press Min 3: 30sec Hollow Rocks 3min Rest For Time 300m Row / 500m Bike 50 Russian KB Swings 40 Goblet Squat 30 Kipping Pull ups 20 V-Ups 10 Burpee to Target Time Cap: 15min