WEEKLY PROGRAM

Updated: Jun 13

	WARM UP	STRENGTH	METCON
TUESDAY	2set 20 sec Supinated Passive Hang 10 Band BTN Prone Overhead Press (behind the neck) 16m/side Offset KB Carry	Every 2:30min x 3set Push Press + Push Jerk 2+2reps @ 60-70% (2sec eccentric in Push Press) REST 2:30min C) Every 2:30min x 3set 1-1/4 Bench Press 4reps @ 65-70% (2sec eccentric in the 1st negative of each rep)	For Time Ladder 10-8-6-4-2 SA DB Snatch (R) Box Jump Over SA DB Snatch (L) * In the end of every round 5 burpees
WEDNESDAY	2set 5/side Lateral Lunge to Reverse Lunge 5/side Glute Bridge March 40sec High Plank KB Pull Through	Every 2min x 3set 2-3 Low Hang Clean Set 1: @ 60-65% Set 2: @ 65-70% Set 3: @ 70-75% Rest 2min Every 1:30min x 5set 7 Back Squat @ 65%	AMRAP x 10min 10 Push-ups 15 R. Swings 150m Run or Row 10 Toes2bar
THURSDAY	2set 12 Banded Face Pulls 10 Scap Pull-Ups 20sec/each side Pall of Press Hold	EMOM x 8min 0-1min: 20-30m Dual KB Overhead Carry 1-2min: 8-10 Strict Chin Ups	AMRAP x 12min 8 Wall Balls 8 Kipping Pull-Ups 8 DB Floor Press (each arm) 16m Farmers Carry
FRIDAY	10/10 SA Band Pull Apart 10/10 SL Glutebridge 5 Inchworm to Push up	Every 2:30min x 3set 10 RDL 50-60% (2sec eccentric)	EMOM x 15min 0-1min: 12-15 Plate Ground2Overhead 1-2min: 12 KB Front Rack Reverse Lunges 2-3min: 40 DU / 100 SU

Recent Posts