WEEKLY PROGRAM

16-20 / 03 / 26

	WARM UP	STRENGTH	METCON
MONDAY	2set 90sec Jump Rope 6reps/side Weight Plate Reverse Lunge with Twist 8 Seated Dual DB Good Morning	FRONT SQUAT 3 sets × 5 reps @ 60% 1RM Tempo: 40X1 Rest: 1:30min between sets Superset 2 set of 15 Goblet Squat 30sec Rest 20 BW Hip Thrust 30sec Rest 20 Calf Raises Rest 60sec	Every 2min × 5 rounds: Max time Wall Sit 15 R.Swings Rest remaining time
TUESDAY	2set 90sec Cardio Of Choice 5reps/side Half Turkish Get up 15 Supinated Band Pull Apart	Half Kneeling Landmine Press 3 sets × 8reps/side Tempo: 30X1 Rest: 1:30min between sets C) 2set of 12 DB Close-Grip Bench Press 30sec Rest 15 Bench Dips 30sec Rest 12 DB Lateral Raises 60sec Rest	For Time 4 Rounds 5 DB Snatches (each arm) 5 DB Clean (each arm) 5 DB Push Press (each arm) 10 Crush Grip DB Hammer Curls Rest 60sec between rounds
WEDNESDAY	2set 5reps/side KB Rotational DL 10reps/side Half Kneeling Banded Row	Deadlift 3set × 6 reps @ 60% Tempo 40x1 Rest: 1:30min between sets C) Superset 2set of 10 Chest Supported DB Rows 30sec Rest 12 Supinated Grip Body Row 30sec Rest 10 Seated BB Good mornings Rest 60sec	Tabata 4min 20sec work, 10sec rest: Push-ups Ring Rows Rest 2min Tabata 2 Shoulder Taps Hollow Rocks
THURSDAY	2set 90sec Jump Rope 5 1:1/4 Push Up 10-15sec Chin Up Hold		EMOM x 8min 0-1min: HS Walk / Balance / Hold 1-2min: 20-30sec Hanging L-sit Hold 2min Rest EMOM x 12min 0-1min: 6 Alt DB Devil Press 20/15kg 1-2min: 45sec Cal Row / Bike
FRIDAY	3set 6 BW Goodmorning 6 Boot strappers Squat 6 Alt Plank to Toe touch 6 Inchworm with Push up 6 Muscle Clean (empty bar) 6 Thruster (empty bar)		OPEN 26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes RX ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg Scaled (may step over barbell) ♀ 20, 25, 29 kg ♂ 29, 38, 43 kg Foundations (may step over barbell) ♀ 10, 15, 20 kg ♂ 20, 25, 29 kg