WEEKLY PROGRAM

19-23/10/26

MONDAY

A) Warm-up

2 rounds:

40sec SU

8 Alt Low Switch Cossack Squat

10 Banded lateral steps/side

6 BW squat w/ 2sec pause

B)STRENGTH

Back Squat

Every 2:00min × 6 sets

2sec eccentric

5 @ 70%

3 @ 78%

5 @ 73%

3 @ 81%

5 @ 75%

3 @ 84%

C) WOD

For time

Bank of 120 reps from 4 movements.

No movement >60 reps None <10. Any order.

DB thruster 2× 22.5 / 15 kg

Kipping / Butterfly Pull ups

Box step-over

SU / DU

Time Cap: 12min

TUESDAY

A) Warm-up

2 rounds:

40sec cardio

8 thoracic rotations/side ·

10 band pull-aparts ·

6 light DB Arnold press

B) STRENGTH

STRICT PRESS

Every 2:00min × 6 sets

6 @ 65%

4 @ 72%

6 @ 68%

4 @ 75%

6 @ 70%

4 @ 77%

C) WOD

For time

5 rounds

40m Farmer carry

15 R.swing

40m Front-rack carry

15 Sit ups

Time cap: 16min

WEDNESDAY

Warm-up

2 rounds:

6 empty-bar clean-grip RDL

5 muscle cleans

5 FS w/ 2s pause

B) STRENGTH

POWER CLEAN

Every 2:00min × 6 sets

3 @ 60%

2 @ 68%

3 @ 63%

2 @ 70%

3 @ 65%

2 @ 72%

C) WOD

5 stations

2 min work / 1 min rest score total reps

Station

1. Row / bike for cal

2. Wall ball

3. Box Jumps

4. Alt KB Clean + Press

5. HRPU

THURSDAY

A) Warm-up

2 rounds:

8 wrist rocks

6 quadruped T-rotations/side

6 Bench prone Y-T raises

20s hollow hold

A) GYMNASTICS STRENGTH

STRICT PULL-UP

4 sets

3set x 4reps

1set x 4+ reps

rest 90s

C) WOD

For time

DU 50-40-30-20-10 / SU 100-80-60-40-20

Alt DB snatch 12-10-8-6-4 @22.5/15 kg

Wall walk 5-4-3-2-1

Time Cap: 15min

FRIDAY

A) Warm-up

2 rounds:

8 wall hip-hinge taps

20sec Straight knee foot elevated Bridge

10 standing calf raises

6 seated good mornings

B) STRENGTH

DEADLIFT

Every 2:00min × 5 sets

5 @ 70%

3 @ 78%

5 @ 73%

3 @ 80%

3 @ 82%

C) WOD

150 total reps Split however you choose.

Movements:

Ring Rows

Burpee

Plate Walking Lunge

Plate G2OH