WEEKLY PROGRAM

07/07 - 11/07/25

	WARM UP	STRENGTH	METCON
MONDAY	2set 25sec/side Split Squat Pulses 8/side Single Leg Hip Thrust 10m Quadruped Crawl (SLOW)	Every 2min x 3 sets Power Clean Set 1: 1-2 reps @ 75-80% Set 2: 1rep @ 80-85% Set 3: 1rep @ 85% + Rest 2min Every 1:30min x 4set Back Squat 2set x 5reps @ 75% 2set x 4reps @ 80%	AMRAP x 9min 6 Hang Power Clean 8 Box Jump Overs 10m Dual KB Front Rack Carry 12 Toes2Bar
TUESDAY	2set 15-30 sec Passive Hang 40m Dual KB Rack Carry 30 sec Banded Shoulder Extension Stretch	Every 2min x 3 Sets 5 Push Jerk @ 50-65% 2min Rest Every 2min x 4set Bench Press 5.5 reps @ 60-70%	AMRAP x 10min 6 SA DB Devil Press (R) 8 Kipping Pull up 10 V-ups 6 SA DB Devil Press (L)
WEDNESDAY	2set 15 Supinated Band Pullapart 30sec Deep Goblet Hold (hold plate or DB) 5/side Half Kneeling DB Windmill	Every 2min x 3 sets 4 Part Top Down Hang Snatch @ 65-70% 2min REST Back Rack Reverse Lunges 3set x 8reps / leg Rest 1:30min between set	For Time 4 Rounds 20 Alt DB Snatch 150m Run 8/8 DB Suitcase Reverse Lunge 15 Wall Ball
THURSDAY	2set 10 Scapular Push up 30sec Hollow Rock 20m/each side SA 90degree KB Bottom up Carry	EMOM x 8min 0-1min: 6-10 HSPU / Pike Push ups / Box Supported Pike push up 1-2min: 8-10 Supinated BB Bent Over Row	For Time Ladder 14-12-10-8-6-4-2 Dual DB Push Press Renegade Row 30 DU / 60 SU
FRIDAY	2set 8/side Cossack Squat 8/side BW SL RDL 10/10 Pall of Press	Every 2:30min x 4set 8/each side Dual DB B-stance RDL	EMOM x 15min 0-1min: 12 Dual DB Box Step Overs 1-2min: 150m Run / Row 2-3min: 16 Alt SA KB Swing