WEEKLY PROGRAM

04/05 - 08/05/26

	WARM UP	STRENGTH	METCON
MONDAY	2 sets: 90sec Cardio 20sec/side Long Split Pulses 8reps/side Shinbox Rear leg ER	Front Squat Every 2min x 3set 3 reps @ 75-80% 1RM	For Time: 300m Run 40 Dual DB Thrusters (22.5/15kg) 30 Box Jumps 20 Toes-to-Bar 300m Run Time Cap: 12min
TUESDAY	2 sets: 8/side Side Lying Arm Circles 10reps/side Seated DB External Rotation Elbow on Knee 10 Scapular Push-ups	Push Press Every 2min x 3set 3 reps @ 75-80% 1RM	Every 2min × 8 rounds: Round 1: 30 DU / 80 SU + 8 Kipping Pull ups Round 2: 30 DU / 80 SU + 8 Kipping Pull ups + 8 Wall Balls Round 3: + 8 R. Swings Round 4-8: Repeat cycle
WEDNESDAY	2 sets: 90sec Cardio 10/side Dual DB Front Foot Elevated KOT Split Squat 30sec Horse Stance + Pulse	Deadlift Every 2min x 3set 3 reps @ 75-80% 1RM	For Time: 5 Rounds: 10 Power Cleans (60/45kg) 10 Burpee Box Step-overs Rest 30sec between rounds Time Cap: 15min
THURSDAY	2 sets: 5 BTN Snatch Grip Press 8/side Spiderman Lunges 20sec Hollow Rocks	Power Snatch Every 90sec x 4set 2 reps @ 70-75% 1RM	AMRAP x 14min: 12 Cal Row / Bike 8 HSPU (or pike) 16 Russian Twists (with plate) 20 BW Alt Reverse Lunges
FRIDAY	2 sets: 90sec Cardio 8 Clean Grip Deadlifts 6 Front Squats	Power Clean Every 90sec x 4set 2 reps @ 75-80% 1RM	Descending Ladder: 20-19-18-17-16...1: Cal Row / Bike DB Snatches (each arm 22.5/15kg) Goblet Squats Time Cap: 20min