WEEKLY PROGRAM

14/07 - 18/07/25

	WARM UP	STRENGTH	METCON
MONDAY	2set 20m Duck Walk 10/side Weighted Sidelying 90-90 Thoracic Rotation 10-15 Dual DB Upright Row	Every 2min x 3 sets 3 Power Clean Set 1: @ 70-75% Set 2: @ 75-80% Set 3: @ 80-85% Rest 2min Every 1:30min x 4set Back Squat 4set x 4reps @ 60%	AMRAP x 9min 6 Front Squat 35kg / 45kg 6 Kipping Chest-to-Bar / Kipping Pull-ups 6 Burpee Box Jumps
TUESDAY	2set 15-30sec Supinated Passive Hang 20m/side Cross Body DB Carry 10 Shoulder Extenion Bridge	Every 1:30min x 3 Sets Push Jerk Set 1: 3 reps - RPE 7 Set 2: 3 reps - same weight Set 3: 3 reps - same weight 2min Rest Every 2:00min x 4 Sets Incline Bench Press Set 1: 12reps - RPE 7 Set 2: 10reps - same weight Set 3: 8reps - same weight Set 4: 6reps - same weight	For Time Ladder 10-8-6-4-2 Dual DB Push Press V-Ups Dual DB Devil’s Press DU 60 – 50 – 40 – 30 – 20 / SU 100 - 90 - 80 - 70 - 60
WEDNESDAY	2set 10/side SA Band Pullapart 30sec Hamstring March (light Dual DB) 5/side Half Kneeling DB Windmill Press	Every 90 sec x 4 sets 3 Hang Power Snatch 2 set: @ 60-65% 2 Set: @ 65-70% 2min REST Back Rack Reverse Lunges 3set x 6reps / leg Rest 1:30min between set	AMRAP x 12min 10 SA DB Snatch (R) 12 Wall Ball 12 Toes2bar 10 SA DB Snatch (L) 150m Run
THURSDAY	2set 10 Banded Face Pulls 3 Wall Walks 10 Scapular Pull-ups	Every 3min x 4set 10-12 Dual DB Prone Rows 30sec AMRAP HSPU	For Time 4 Rounds 10 SA DB Power Clean (R) 5 HSPU 10 SA DB Power Clean (L) 10 HRPU After last round, cash out: 30 Sit ups
FRIDAY	2set 12/12 Lateral Banded Walks 30sec Alt Glutebridge Marches 10/side Banded Core Rotations	Every 2:30min x 4set 6/each side Dual DB B-stance RDL (2sec eccentric)	EMOM x 15min 0-1min: 12 Dual DB Thruster 1-2min: 40 DU 2-3min: 15 R. Swings