WEEKLY PROGRAM
- Ian silleloglou
- Jul 4
- 2 min read
Updated: Jul 9
06-10/07/26
MONDAY 06/07
A) Warm-Up
2 Rounds
1 min Cardio of Choice
10 Banded Lateral Walks
8 Kang Squats
20s Bottom Squat Hold
B) Strength
Every 2min x 5 sets
Back Squat
Set 1: 5 reps @70%
Set 2: 4 reps @75%
Set 3: 3 reps @80%
Set 4: 4 reps @75%
Set 5: 5 reps @70%
C) Accessory
3 Sets
12 Banded Hamstring Curls
20s Copenhagen Plank / side
Rest 45s
D) WOD
EMOM x 12min
0-1min: 15 Wall Ball
1-2min: 15 Push Ups
2-3min: 30 DU / 100 SU
TUESDAY 07/07
A) Warm-Up
3 min Cardio of Choice
Then 2 Rounds
10 Med Ball Bear-Hug Squats
10 Scap Push-Ups
20 Lateral Line Hops
10 Dead Bugs
B) Piece A
Every 3 min x 5 sets
45sec Cardio of Choice
10reps/side SA DB Hang Clean (22.5/15 kg)
20 Lateral DB Hops
Rest remaining time.
Rest 3 min
C) Piece B
For Time
30-20-10
Toes2Bar
Jumping Squats
Time Cap: 7min
WEDNESDAY 08/07
A) Warm-Up
3 Rounds
5 Snatch Grip RDL
5 Tall Muscle Snatch
5 Drop Snatch
5 Overhead Squat with 2-sec pause
B) Strength
Every 90 sec x 5 sets
Power Snatch
Set 1: 3 reps @60%
Set 2: 2 reps @65%
Set 3: 2 reps @70%
Set 4: 1 rep @75%
Set 5: 2 reps @70%
C) Handstand Skill
3 Set
1 Wall Walk
20sec Wall Facing Hold
Rest 45sec
D) WOD
For Time
4 Rounds
10 Box Jump Overs
12 Down-ups
15 R. Swings
Time Cap: 9min
THURSDAY 09/07
A) Warm-Up
2 Rounds
10 PVC Good Mornings
10 BW Squats
10 Mountain Climbers
20 SU
B) Piece A
For Time
80 DU / 200 SU
60 BW Walking Lunges
40 Plate weighted Turkish Sit Up
20 Pull ups
Time Cap :12 min
Rest 3 min
C) Piece B
AMRAP x 6 min
6 Plate Burpees
20 Plate Hops
FRIDAY 10/07
A) Warm-Up
2 Rounds
1 min Easy Cardio
10 DB Seated Good Mornings
10 Glute Bridges
20s Hollow Hold
B) Strength
Every 2:30 x 5 sets
Deadlift
Set 1: 5 reps @70%
Set 2: 4 reps @75%
Set 3: 3 reps @80%
Set 4: 4 reps @75%
Set 5: 5 reps @70%
D) WOD
AMRAP x 15min
15 SA DB Hang Snatch (R) 20/15 kg
15 SA DB Hang Snatch (L)
15 SA DB Push Press (R)
15 SA DB Push Press (L)
20 Goblet Squat
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