WEEKLY PROGRAM
- Ian silleloglou
- Jul 13
- 2 min read
Updated: Jul 16
13-17/07/26
MONDAY
A) Warm-Up
2 Rounds
1 min Cardio of Choice
20sec Bottom Squat Hold
30sec/side SL Hip Bridge Hold
30-45sec BW Cyclist Squat Pulse
B) Strength
Back Squat
Every 2:00min x 6 sets
Set 1: 6 reps @65%
Set 2: 4 reps @72.5%
Set 3: 2 reps @80%
Set 4: 6 reps @67.5%
Set 5: 4 reps @75%
Set 6: 2 reps @82.5%
C) Accessory
3 Sets
6 Lateral Step-Downs / leg
20sec Spanish Squat Hold
Rest: 45sec
D) WOD
AMRAP x 11min
7 Barbell Thrusters 35/25kg
9 Bar-Facing Burpees
35 DU / 90 SU
TUESDAY
A) Warm-Up
3 min Easy Cardio
Then 2 Rounds
10 Scap Push-Ups
10 Alternating Samson Lunges
10 Dead Bugs
B) Piece A
Every 2:30 x 8 sets
Odd sets:
12/10 Cal Row or Bike
8 Burpees to Target
Even sets:
20m Bear Crawl
12 Box Step-Overs
Rest 3 min
C) Piece B
For Time
10-8-6-4-2
Toes-to-Bar
Box Jump Overs
Time Cap: 7 min
WEDNESDAY
A) Warm-Up
3 Rounds
5 Tall Cleans
5 Clean High Pulls
5 Front Squats with 2-sec pause
5 Front Rack Elbow Raises
B) Strength
Power Clean Complex
Every 2 min x 5 sets
1 Clean Pull
+
1 Hang Power Clean
+
1 Power Clean
Set 1: 60%
Sets 2–3: 65%
Sets 4–5: 70%
C) Handstand Skill
3 Sets
1 Wall Walk
20sec Wall Facing Hold
6 Controlled Weight Shifts
Rest: 60s
D) WOD
For Time
4 Rounds
20 BW Walking Lunges
12 Down-Ups
15 Russian KB Swings 24/16kg
Time Cap: 10 min
THURSDAY
A) Warm-Up
2 Rounds
5 DB Jefferson Curl
10 Air Squats
5 Box Step-Downs / leg
20 Single Unders
B) Piece A
For Time
60 Double Unders / 150 Single Unders
50 Air Squats
40 Sit-Ups
30 Push-Ups
20 Pull-Ups
Time Cap: 13 min
Rest 3 min
C) Piece B
AMRAP x 5 min
6 Shuttle Runs 10m
8 Dual DB Push Press 22.5/15kg
FRIDAY
A) Warm-Up
2 Rounds
1 min Easy Cardio
5 Empty Bar Romanian Deadlifts
10 Banded Glute Bridges
20s Hollow Hold
B) Strength
Deadlift
Every 2:00min x 6 sets
Set 1: 5 reps @67.5%
Set 2: 3 reps @75%
Set 3: 1 rep @82.5%
Set 4: 5 reps @70%
Set 5: 3 reps @77.5%
Set 6: 1 rep @85%
C) Accessory
3 Sets
8 Barbell Hip Thrusts
20s Active Hang
Rest: 60s
D) WOD
AMRAP x 13 min
12/10 Cal Row / Bike
10 Wall Balls 9/6kg
8 Box Jump Overs
Comments