WEEKLY PROGRAM

08-12/06/26

	WARM UP	STRENGTH	METCON
MONDAY	2 Rounds 1min Cardio of Choice 10 Cossack Squats 10 Glute Bridges 10 BW Squats	Every 2min x 4set Front Squat 5reps @70% Rest 90sec 3 Sets 10 BW Walking Lunges/Leg 30s Hollow Hold Rest 45sec between sets	AMRAP x 12min 10/12 Cal Row / Bike 10 Wall Balls (9/6) 8 Burpees Over MedBall
TUESDAY	3 Minutes Cardio Of Choice 2 Rounds 20m Farmers Carry 10 Box Step Overs 10 Sit-Ups		4 Rounds 4 Min Work (AMRAP) 1 Min Rest 200m Row / 14 Cal Bike 40m Farmers Carry 10 Jumping Squat Rest 3 Minutes AMRAP x 8min 10 Burpees 12 Plate weighted Turkish Sit-Ups
WEDNESDAY	PVC Complex 3set 5 Muscle Snatch 5 OHS 5 Snatch Balance	Every 90sec x 4set Hang Power Snatch 3reps @60% Rest 90 sec 3 Sets 10-20s Wall Facing Hold 5 Box Shoulder Taps/Side Rest 60sec	For Time 21-15-9 Alt DB Hang Clean & Jerk (22.5/15) 40m Shuttle Runs For Time : 12min
THURSDAY	2 Rounds 20m Dual KB Front Carry 10 BW Squats 5 1-1/4 Push-Ups		5 Rounds of 2 Min Work 1 Min Rest 20 Alt Gorilla Row 15 Push Up Max DU / SU Rest 4 Minutes For Time 15-12-9 Kipping/Butterfly Pull ups Dual DB Devils Press (22.5/15)
FRIDAY	2 Rounds 10 Band Pull Aparts 10 Scap Push-Ups 20s Hollow Hold	Every 2min x 5set Bench Press 5reps @70%	AMRAP x 15min 150m Run 10 Toes-to-Bar 8 BB Push Press (50/35)