WEEKLY PROGRAM
- Ian silleloglou
- Mar 1
- 2 min read
Updated: Mar 5
WARM UP | STRENGTH | METCON | |
MONDAY | 2set 10 Goblet Heel Sit 6reps/side Goblet Cossack Squat 30sec Dual KB Rack March | BACK SQUAT 4 sets × 8 reps @ 70-75% 1RM Tempo: 30X1 (3 sec down, explode up) Rest: 1:30min between sets Circuit: 2 rounds: 12/side Bulgarian Split Squats 15 Banded Hamstring Curls 20 Calf Raises 45sec Wall Sit rest 60sec between rounds | For Time: 50-40-30-20-10: BW Squats R. Swings Time Cap: 10min |
TUESDAY | 2set 8 Prone Half Angels 6reps/side Half Kneeling Bottoms Up KB Press 10 Bulgarian Ring Row | Half Kneeling Landmine Press 4 sets × 10 reps/side Tempo: 30X1 Rest: 1:30min between sets Circuit 2 rounds: 15/side DB Incline Press 20 Bench Dips 15 DB Lateral Raises 18 Crush Grip DB Skull Crusher rest 60sec between rounds | Intervals Every 2-2-2-3min after each set 1min rest 8 BB Push Press 12 Kipping/Butterfly Pull ups Remaining time Max Burpees |
WEDNESDAY | 2 sets: 60sec Cardio Of Choice 30sec SL Hip Bridge Hold 10reps/side Split Stance KB Row | Sumo Deadlift 4set × 8 reps @ 75% 1RM Rest: 1:30min between sets Circuit 2 rounds : 10 Supinated BB Bent Over Row 6-8 Pull-ups (banded/ring rows) 20 Weighted 45 Degree Back Extensions 15 Banded Face Pulls rest 60sec between rounds | AMRAP x 10min Ladder 2-4-6-8-10-12... DL Toes2Bar After each round 30 DU / 90 SU |
THURSDAY | 2set 12/side Banded Walks 12 BW Squat 10 Scapular Push ups | EMOM x 6min 0-1min: 20-30sec Hanging L-sit Hold 1-2min: 20sec/side Side Plank Hip Taps 2min Rest EMOM x 6min 0-1min: 10-12reps Dual DB Romanian Deadlifts 1-2min: 5reps/side Ipsilateral DB Box Step-ups 2min Rest EMOM x 8min 0-1min: 15 DB Floor Press 1-2min: Cal Row/Bike 45sec | |
FRIDAY | 2set 90sec Cardio Of Choice 10rep/side Banded Pall Of Press 10 Med ball Jump Squat 10 Med ball Thruster | OPEN 26.1 For Time 20 wall-ball 18 box jump-overs 30 wall-ball 18 box jump-overs 40 wall-ball 18 medicine-ball box step-overs 66 wall-ball 18 medicine-ball box step-overs 40 wall-ball 18 box jump-overs 30 wall-ball 18 box jump-overs 20 wall-ball Time cap: 12 minutes ♀ 6 kg medicine ball ♂ 9 kg medicine ball, |
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