WEEKLY PROGRAM
- Ian silleloglou
- Jul 27
- 2 min read
Updated: Jul 31
27-31/07-26
MONDAY
A) Warm-Up
2 Rounds
1 min Cardio of Choice
6 World’s Greatest Stretch / side
10 Banded Lateral Walks
5 Jump Squats
B) Strength
Every 2:00min x 6 sets
Back Squat
Set 1: 3 reps @80%
Set 2: 2 reps @85%
Set 3: 1 rep @90%
Set 4: 3 reps @82.5%
Set 5: 2 reps @87.5%
Set 6: 1 rep @90–92.5%
C) Accessory
3 Sets
8 Rear-Foot Elevated Split Squats / leg
20sec Banded Pallof Hold / side
Rest: 60 sec
D) WOD
AMRAP x 9min
8 Push Jerks 40/30kg
10 Bar-Facing Burpees
150m Run
TUESDAY
A) Warm-Up
2 Rounds
1 min Cardio of Choice
10 BW Squats
10 Scap Push-Ups
20 Single Unders
B) Piece A
Every 3 min x 6 sets
45 sec Cardio of Choice
12 Alternating DB Snatches 22.5/15kg
16 Lateral Line Hops over DB
Rest remaining time
Rest 3 min
C) Piece B
For Time
3 Rounds
16 Push-Ups
20 Walking Lunges
40 DU / 100 SU
Time Cap: 10min
WEDNESDAY
A) Warm-Up
2 Rounds
5 Clean Grip RDL
5 Clean High Pulls
5 Tall Cleans
5 Front Squats with 2-sec pause
B) Strength
Every 2 min x 5 sets
Clean Complex
1 Clean Pull
+
1 Power Clean
+
1 Front Squat
Loading
Set 1-2: 65-70%
Set 3-4: 75%
Set 5: 80%
C) Handstand Skill
3 Sets
25sec Wall Facing Hold
8 Wall-Facing Shoulder Taps
Rest: 60 sec
D) WOD
AMRAP x 9 min
8 Toes-to-Bar
10 DB Floor Press 25/17.5kg
12/10 Cal Row or Bike
THURSDAY
A) Warm up
2set of
1 min Easy Cardio
5 Inch Worms
10 Med Ball Squats
6 Med Ball Push Press
WOD
EMOM x 30min
0-1min: 40sec Accumulate Shuttle runs
1-2min: 15 Wall Ball
2-3min: 12 Kipping / Butterfly Pull Ups
3-4min: 8/10 Cal Row / Bike
4-5min: 40m Farmers Carry
FRIDAY
A) Warm-Up
2 Rounds
1 min Easy Cardio
10 Banded Glute Bridges
8 Bird Dogs / side
20sec Front Plank
B) Strength
Every 2 min x 6 sets
Deadlift
Set 1: 3 reps @77.5%
Set 2: 2 reps @82.5%
Set 3: 1 rep @87.5%
Set 4: 3 reps @80%
Set 5: 2 reps @85%
Set 6: 1 rep @90%
3 Sets
8 Barbell Hip Thrusts
20sec Superman Hold
Rest: 60 sec
D) WOD
AMRAP x 12 min
10 Box Jumps
12 R. Swings
14 HRPU
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