WEEKLY PROGRAM

30/06 - 04/07/25

	WARM UP	STRENGTH	METCON
MONDAY	2set 10m Duck Walk 20sec/each Side Pall of Press Hold 10-15 Dumbbell Upright Row	Every 2min x 3sets Power Cleans Set 1: 3reps @ 70-75% Set 2: 2-3reps @ 75-80% Set 3: 2reps @ 80-85% Rest 2min Every 1:30min x 4set Back Squat 2set x 5reps @ 70% 2set x 4reps @ 80%	For time 4 Rounds 10 BB Front Squats 8 Kipping Pull ups 6 DB Step-Overs (each leg) – SINGLE DB held front rack or suitcase 150m Run / 11/13 cal Row
TUESDAY	2set 10-15sec Pull up Iso Hold 10 Prone Band Pass Through 6 1-1/4 Push ups	Every 2:30min x 3set Barbell Z Press Set 1: 6reps (2sec eccentric) Set 2: 4reps (2sec eccentric) - increase weight by 5% from Set 1 Set 3: 2 reps (2sec eccentric) - increase weight by 5% from Set 2 REST 2:30min Every 2:30min x 3set Bench Press Set 1: 5reps (2sec eccentric) Set 2: 5reps (2sec eccentric) Set 3: 5reps (2sec eccentric)	AMRAP x 12min 8 DB Z Press 12 DB Renegade Rows 16 Plate Ground2Overhead 40 DU / 80 SU
WEDNESDAY	2set 15 Band Pullapart 5 InchWorms 5/side KB Windmill	Every 2min x 3 sets 4 Part Top Down Hang Snatch @ 50-60% Rest 2min Back Rack Reverse Lunges 3set x 6reps / leg Rest 1:30min between set	For Time 5 Rounds of 40m Farmer’s Carry 12 Box Jump Overs 8 DB Hang Power Snatch/ each arm Time Cap: 15min cap
THURSDAY	2set 10 Scapula Ring Row 20sec/each side Side Plank Rotations 3 Wall Walks		E2M x 22min 0-2min: 15-20 Strict Pull Ups / 20-25 Ring Rows 2-4min: 15-20 Strict Ring Dips / 20-25 Box Dips 4-6min: 12-15 Strict Toes2Bar / 20 Strict Knees2Chest 6-8min: REST 8-10min: 10-15 HSPU / 15 Pike Push ups / 15 Box Supported HS push up 10-12min: 40sec Hollow + 40sec Plank Hold 12-14min: 30 Alt KB Gorilla Row 14-16min: REST 16-18min: 200m Run 18-20min: 30 Dual DB Hang Clean + Jerk 20-22min: 20-25 Box Jump
FRIDAY	2set 10/10 SL Glutebridge 10/10 Lateral Banded Walk 6/6 Reverse Lunge to High Knee	Every 2:30min x 4set 10/each side DB B-stance RDL	EMOM x 15min 0-1min: 20 R.Swings 1-2min: 15 DB Floor Press 2-3min: 16-20 Goblet Walking Lunges