WEEKLY PROGRAM

26-30/10/26

TUESDAY

A) Warm-up:

2 rounds

40sec Bike/Row

10 glute bridges

10/side Dead bugs

6 light goblet squat 3s ecc

B) STRENGTH

BACK SQUAT

Every 2:00min × 6, 2s eccentric.

4 @ 75%

2 @ 85%

4 @ 78%

2 @ 88%

4 @ 80%

2 @ 91%

C) WOD

AMRAP x 14min

4 Hang Power Clean 35/50 kg

6 Push Press

8 Box Jump

10 Burpee

THURSDAY

A) Warm-up :

2 rounds

40sec SU

8 Seated DB external rotations/side

10 wall slides

8 empty-bar strict press

B) Strength

Strict Press

Every 2min x 6set

5 @ 70%

3 @ 78%

5 @ 72%

3 @ 80%

5 @ 74%

3 @ 82%

C) WOD

4 rounds of

45sec On / 15sec Off

Row / Bike

R. Swings

Wall Ball

Farmers Carry

Hollow Hold

FRIDAY

A) Warm-up:

2 rounds

40s cardio of choice

10/side SL glute bridges

8 light Dual KB deadlifts

20s side plank/side

B) STRENGTH

DEADLIFT

Every 2:00min × 5set

4 @ 75%

2 @ 85%

4 @ 78%

2 @ 88%

2 @ 90%

C) WOD

AMRAP x 16min

Coach draws 3 movements + 1 rep scheme each round

1 = 8 · 2 = 10 · 3 = 12 · 4 = 15 · 5 = 20

Goblet squat

DU

Toes2Bar

Alt DB Snatch

Goblet Walking lunge

Push ups

DB Russian Twists

Burpee