WEEKLY PROGRAM
- Ian silleloglou
- Aug 3
- 2 min read
03-07/08/26
MONDAY
A) Warm-Up
2 Rounds
1 min Cardio of Choice
8 Alternating 90/90 Hip Switches
10 Glute Bridge Marches
8 Tempo BW Squats 3sec lowering
B) Strength
Every 2 min x 5 sets
Tempo Back Squat
3 reps @60–65%
Tempo:31x0
3 sec down
1 sec pause
Drive up fast
This should feel like RPE 6–7, not heavy.
C) Accessory
3 Sets
10 Box Step-Downs / leg
30sec Dead Bug Hold
Rest: 45 sec
D) WOD
AMRAP x 10 min
10 DB Strict Press 15/10kg
12 Reverse Lunges
30 DU / 90 SU
TUESDAY
A) Warm-Up
3 min Easy Cardio
Then 2 Rounds
10 Scap Push-Ups
10 Alternating Samson Lunges
10 Seated DB Good Mornings
B) Piece A
Every 5 min x 4 sets
2 min Cardio of Choice
20m KB Goblet Carry
12 Box Step-Overs
Rest remaining time
Rest 3 min
C) Piece B
Continuous movement for 8 min — For Quality
10 Straight Leg Sit-up
10 Hollow Rocks
20sec Side Plank / side
WEDNESDAY
A) Warm-Up
2 Rounds
5 Snatch Grip RDL
5 Muscle Snatch
5 Overhead Squats with 2-sec pause
5 Snatch Balance
B) Strength / Technique
Every 90 sec x 6 sets
Hang Power Snatch
2 reps @55–65%
Sets 1–2: 55%
Sets 3–4: 60%
Sets 5–6: 65%
C) Handstand Skill
3 Sets
20sec Wall Facing Hold
20sec Box Pike Hold
Rest: 60 sec
D) WOD
For Time
3 Rounds
12 KB Goblet Squats 24/16kg
12 Push-Ups
150m Run
Time Cap: 10 min
THURSDAY
A) Warm-Up
2 Rounds
1 min Cardio of Choice
6 Inch Worms
10 BW Squats
10 Banded Pull-Aparts
B) Piece A
AMRAP x 20 min
45 sec Cardio of Choice
12 Supinated Ring Rows
12 Wall Ball
20m/side Single KB Front Rack Carry
Rest 3 min
C) Piece B
EMOM x 6 min
0-1min: 30-40sec Hollow Hold
1-2min: 30sec Cardio
FRIDAY
A) Warm-Up
2 Rounds
1 min Easy Cardio
10 Banded Glute Bridges
8 BB Good Mornings
20sec Front Plank
B) Strength
Every 2 min x 5 sets
Pause Deadlift
3 reps @60–65%
Pause:
1 sec below the knee on each rep
C) Accessory
3 Sets
12 Banded Pull-Throughs
20sec Suitcase Hold / side
Rest: 45sec
D) WOD
AMRAP x 9 min
12/10 Cal Bike
10 SA KB Deadlifts / side 24/16kg
10 HRPU
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