WEEKLY PROGRAM

27/04 - 30/04/26

	WARM UP	STRENGTH	METCON
MONDAY	2 sets: 90sec Cardio Of Choice 60sec Goblet Wall Sit 5/side Shinbox Hip Extension + Switch	Front Squat Every 2min x 3set 5 reps @ 70-75% 1RM	For Time: 50 DU / 150 SU 40 Wall Ball 25 Kipping/Butterfly Pull Ups 15 Dual DB Burpee 10 x 10m Farmer's Carry 15 Dual DB Burpee 25 Kipping/Butterfly Pull Ups 40 Wall Ball 50 DU / 150 SU Time Cap: 20min
TUESDAY	2 sets: 8/side Side Lying Arm Circles 10reps/side Side Plank Powell Raises 10 Scapula Push Ups	Push Press Every 2min x 3set 5 reps @ 70-75% 1RM	For Time: 15-12-9-6-3-3-6-9-12-15: Cal Bike/Row Goblet Weight Box Step overs BB Push Press 50/35kg Time Cap: 20min
WEDNESDAY	2 sets: 90sec Cardio Of Choice 10/side Front Foot Elevated KOT Split Squat 10 DB Seated Good Morning	Deadlift Every 2min x 4set 5 reps @ 70-75% 1RM	AMRAP x 20min 300m Run 15 R.Swings 15 Push Ups 15 Goblet Squat
THURSDAY	2 sets: 20sec Hanging L-sit Hold 15 Banded Lat Pull Down 10 Clean Grip DL	Power Clean Every 90sec x 5set 3 reps @ 70-75% 1RM	EMOM × 18min 0-1min: 18/15 Cal Row/Bike 1-2min: 20 Dual DB Reverse Lunges (17.5/12.5kg) 2-3min: 12 Dual DB Snatch
FRIDAY		LABOR DAY