WEEKLY PROGRAM

10-12/08/26

MONDAY

A) Warm-Up

2 Rounds

1 min Cardio of Choice

10 Air Squats

10 Scap Push-Ups

8 BB Good Mornings

20sec Hollow Hold

B) Strength

Every 2 min x 6 sets

Barbell Complex

1 Power Clean

+

2 Front Squats

+

1 Push Jerk

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Sets 1–2: 60%

Sets 3–4: 65%

Sets 5–6: 70%

C) Accessory

3 Sets

10 DB Romanian Deadlifts

10 DB Strict Press

20s Side Plank / side

Rest: 60 sec

D) WOD

AMRAP x 10 min

8 Front Rack Reverse Lunges 40/30kg

10 Push-Ups

30 DU / 90 SU

TUESDAY

A) Warm-Up

3 min Easy Cardio

Then 2 Rounds

10 Alternating Samson Lunges

10 Ring Rows

10 Dead Bugs

B) Piece A

Every 3 min x 6 sets

45 sec Cardio of Choice

10 Alternating DB Snatches 22.5/15kg

12 Box Step-Overs

Rest 3 min

EMOM x 8 min

0-1min: 8 Tempo Ring Rows + 15sec Ring Hold

1-2min: 10 Cossack Squat Shifts + 20sec Hollow Hold

WEDNESDAY

A) Warm-Up

2 Rounds

1 min Easy Cardio

8 Push-Ups

10 Curtsy Squat

8 Ring Rows

8 Sit-Ups

B) WOD

Hateful Eight

8 Rounds For Time

8 Push-Ups

8 AbMat Sit-Ups

8 BW Squats

8 Pull-Ups

8 Deadlifts 42.5/30kg

8 Hang Power Cleans 42.5/30kg

8 Shoulder-to-Overhead 42.5/30kg

8 Cal Row

Time Cap

35 min