WEEKLY PROGRAM

22-26/06/26

	WARM UP	STRENGTH	METCON
MONDAY	2 Rounds 1min Cardio of Choice 30sec Straight leg Hip Bridge Hold 15-20sec/each SL Wall Sit	Every 2min x 4set Front Squat 5reps @75% Rest 90sec 3 Sets 24 Walking Lunges 30sec Hollow Hold Rest 45sec between sets	AMRAP x 12min 12 Alt BB Front Rack Reverse Lunges 40/30kg 15 HRPU 30 DU / 90 SU
TUESDAY	3 Minutes Cardio Of Choice 2 Rounds 20m Dual KB Front Rack Carry 6reps/leg Cossack Squat 10reps/side Pall of Press		Every 5min x 4set 30m SA Farmers Carry (R) 15 SA KB DL (R) 12 SA Front Rack Squat (R) 8 SA KB Push Press (R) 20m SA Farmers Carry (L) 15 SA KB DL (L) 12 SA Front Rack Squat (L) 10 SA KB Push Press (L) Rest 3 Minutes Death By : 2 Burpees 2 V-Ups Add 2 reps every minute. Continue until failure. Time Cap: 10min
WEDNESDAY	BB Snatch Complex 3 Sets 5 Muscle Snatch 5 OHS 5 Snatch Balance	Every 90sec x 4set Hang Power Snatch 3reps @65% Rest 90 sec 3 Sets 30sec Wall Facing Hold 6 Shoulder Taps/Side Rest 45sec	For Time 5 Rounds 6 Hang Power Cleans (50/35) 10 Up-Downs 12 Broad Jumps Time Cap: 10min
THURSDAY	2 Rounds 20 Single Unders 8 KB Halo (each direction) 25sec Glute Bridge Marches 5 Box Step Overs		For Time 50 DU / 120 SU 40 R. Swings 30 Sit-Ups 20 Box Jump Overs 10 KB Snatch (each arm) Time Cap: 10min 3min Rest For Time 3 Rounds 15 Push-Ups 150m Run Time Cap: 6min
FRIDAY	2 Rounds 1min Cardio Of Choice 15 Banded Face Pull 6reps/side Half Kneeling DB Windmill	Every 2min x 5set Bench Press 5reps @75%	AMRAP x 15min 12/10 Cal Row 10 Wall Balls 8 Kipping / Butterfly Pull-Ups