WEEKLY PROGRAM
Updated: Sep 10
07-11/09/26
MONDAY
A) Warm-Up
2 Rounds
45sec Cardio of Choice
10 Banded Lateral Steps / side
8 Tempo BW Squats (3sec down)
20 sec Squat Hold
B) Strength
Front Squat
Every 2:00 × 5 Sets
5 reps @ 62.5%
5 reps @ 67.5%
4 reps @ 70%
4 reps @ 72.5%
3 reps @ 75%
Target RPE: 6.5–7.5
C) Accessory
3 Sets
8 DB Split Squats / leg
12 Banded Hamstring Curls
20sec Pall of Hold / side
Rest: 60sec.
D) WOD
AMRAP × 11 min
8 Wall Balls
10 KB Deadlifts
8 Box Jump-Overs
30 DU / 75 SU
TUESDAY
A) Warm-Up
2 Rounds
45sec Cardio of Choice
10 Banded External Rotations
8 Half-Kneeling DB Press / side — light
8 Ring Rows
B) Strength
4 Sets
B1. Half-Kneeling SA DB Strict Press
8 reps / side
B2. Chest-Supported DB Row
10 reps
B3. Push-Up + Shoulder Tap
6–8 reps / side
Rest: 90 sec.
C) Conditioning
Every 3:30 × 5 Rounds
12/10 Cal Bike or Row
10 Alternating DB Reverse Lunges (17.5/12.5 kg)
8 DB Push Press
WEDNESDAY
A) Warm-Up
2 Rounds
45sec Cardio of Choice
8 Alternating Lateral Lunges
6 Inchworms
5 Vertical Jumps
B) Snatch Technique Complex
Every 90 sec × 5 Sets
2 Snatch Pulls
2 Hang Power Snatches
2 Overhead Squats
Start approximately:
40–45%
Finish around:
55–60%
C) Power Snatch
Every 90sec × 4set
3 Power Snatches @ 55–65%
D) WOD
AMRAP × 9min
6 Power Snatches 30/20 kg
8 Bar-Facing Burpees
10 Knee Raises / Toes-to-Bar
THURSDAY
A) Warm-Up
2 Rounds
45sec Cardio Of Choice
10 Band Straight-Arm Pulldowns
8 Hollow Rocks
8 Arch Hold
B) Pull-Up Skill
Every 2:00 × 6 Sets
Advanced
5–7 Butterfly / Kipping Pull-Ups
5 Controlled Beat Swings
Intermediate
5 Kipping Pull-Ups
5–6 Beat Swings
Beginner
6–8 Banded Strict Pull-Ups
10 sec Active Hang
C) WOD
Every 5:00 × 4 Rounds
12/10 Cal Row or Bike
30m Front Rack KB Carry
12 Alt Goblet Lateral Lunges
10 BB Floor Press 40/30 kg
FRIDAY
A) Warm-Up
2 Rounds
45sec Cardio of Choice
8 Single-Leg Glute Bridges / side
10 Seated Good Mornings
8 Plank Shoulder Taps / side
B) Strength
Deadlift
Every 2:00 × 5 Sets
5 reps @ 60%
5 reps @ 65%
4 reps @ 70%
4 reps @ 72.5%
3 reps @ 75%
C) Accessory
3 Sets
10 Single-Arm DB Rows / side
12 Banded Pull-Throughs
20sec Side Plank / side
Rest: 60 sec
D) WOD
AMRAP × 14 min
10 Deadlifts 50/35 kg
12 HRPU
14 Med Ball Cleans
40 DU / 100 SU
Comments