WEEKLY PROGRAM
- Ian silleloglou
- Jul 20
- 2 min read
20-24/07/26
MONDAY
A) Warm-Up
2 Rounds
1 min Cardio of Choice
10 Cossack Squat Shifts
12 Banded Good Mornings
20sec Wall Sit
B) Strength
Every 2:00min x 6 sets
Back Squat
Set 1: 5 reps @70%
Set 2: 3 reps @77.5%
Set 3: 1 rep @85%
Set 4: 5 reps @72.5%
Set 5: 3 reps @80%
Set 6: 1 rep @87.5%
3 Sets
10 Heel-Elevated Goblet Squats
12 Banded Pull-Throughs
Rest: 45–60 sec
C) WOD
AMRAP x 10 min
10 Dual DB Push Press 15/10kg
12 Sit-Ups
5 Shuttle Run 10m
TUESDAY
A) Warm-Up
3 min Easy Cardio
Then 2 Rounds
10 Scap Push-Ups
10 Alternating Samson Lunges
20 Lateral Line Hops
10 Dead Bugs
B) Piece A
Every 3 min x 6 sets
12/10 Cal Row or Bike
15 American Swings 24/16kg
20m Farmers Carry
Rest remaining time
Rest 3min
C) Piece B
AMRAP x 6 min
8 V-Ups
12 Jumping Lunges
24 DU / 72 SU
WEDNESDAY
A) Warm-Up
3 Rounds
5 Snatch Grip RDL
5 High Hang Muscle Snatch
5 Snatch Balance
5 Overhead Squats with 2-sec pause
B) Strength
Every 2 min x 5 sets
Snatch Complex
1 Snatch Pull
+
1 Hang Power Snatch
+
1 Power Snatch
Set 1-2: 60%
Set 3-4: 62.5%
Set 5: 65%
3 Sets
20s Wall Facing Hold
6 Controlled Shoulder Taps / side
Rest: 45sec
D) WOD
For Time
4 Rounds
12 KB Goblet Squats 24/16kg
10 Broad Jumps
20m/side SA KB Front Rack Carry
Time Cap: 10 min
THURSDAY
A) Warm-Up
2 Rounds
1 min Cardio of Choice
10 BW Squats
8 Inch Worms
10 Mountain Climbers
B) Piece A
Every 4min x 5 sets
60 sec Cardio of Choice
12 DB Bench Press
16 Box Step-Overs
Rest remaining time
Rest 3 min
C) Piece B
For Time
3 Rounds
30 Plate Russian Twists
20 BW Squats
10 Pull-Ups
Time Cap: 10 min
FRIDAY
A) Warm-Up
2 Rounds
1 min Easy Cardio
10 Glute Bridges
8 Bird Dogs / side
20sec Hollow Hold
B) Strength
Every 2:00min x 6 sets
Deadlift
Set 1: 4 reps @72.5%
Set 2: 2 reps @80%
Set 3: 4 reps @75%
Set 4: 2 reps @82.5%
Set 5: 4 reps @77.5%
Set 6: 2 reps @85%
3 Sets
10 BW SL Glute Bridges / side
20sec Active Hang
Rest 60sec
C) WOD
AMRAP x 13min
12 Wall Balls 9/6kg
12 Alt DB Power Clean
12/10 Cal Bike
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