WEEKLY PROGRAM

21/07 - 25/07/25

	WARM UP	STRENGTH	METCON
MONDAY	2set 20m Duck Walk 5 1 1/4 Goblet Squat 10 Dual DB Upright Row	Every 1:30min x 3 sets Power Clean Set 1: 2rep @ 75-80% Set 2: 1-2rep @ 80-85% Set 3: 1rep @ 85+ % Rest 2min Every 2min x 3set Back Rack Reverse Lunges 4reps / leg (2sec eccentric)	AMRAP x 9min 6 Hang Power Clean 35/50kg 8 Alt BB Reverse Lunges 10 Kipping Pull Ups 12 Box Jump
TUESDAY	2set 15-30 sec Passive Hang 20m/side DB Filly Carry 15m Crab Walk	Every 2:00min x 3 Sets Pause Split Jerk Set 1: 3 reps - RPE 7 Set 2: 3 reps - same weight Set 3: 3 reps - same weight Rest 2min Every 2:00min x 4 Sets Bench Press (Cluster Sets) Set 1: 3.3reps - RPE 7 Set 2: 3.3reps - same weight Set 3: 3.3reps - same weight Set 4: 3.3reps - same weight	For Time 4 Rounds 10 BB Push Press 150m Run 10 Ring Dips 40m KB Farmers Carry
WEDNESDAY	2set 6-8/each Banded YTW 30sec Goblet deep Squat Hold 5/side KB Deadbug Arm Rotation	Every 90sec x 4 sets 3 Hang Power Snatch 1 set: @ 60-65% 3 Set: @ 65-70% 2min Rest Every 2min x 3 sets 1:1/4 Front Squat @ 20X1 Set 1: 5 reps - RPE 7 Set 2: 5 reps - same weight Set 3: 5 reps - same weight	AMRAP x 12min 8 Hang Power Snatch 30/45kg 10 Wall Ball 12 Toes2Bar 40 DU / 80 SU
THURSDAY	2set 10 Banded Cat-Cow 6/side Banded Dead Bugs 10 Scapular Pull-Ups	Every 3min x 4set 8-10 BB Z Press 30sec Strict Pull ups	AMRAP x 15min 5 Pull ups 10 Push Ups 15 BW Squat
FRIDAY	2set 10 Elevated Glutebridge 8/8 Pall Of Press + Rotation 6/side Cossack Squat	Every 2min x 4set 4/each side Dual DB B-stance RDL (2sec eccentric)	EMOM x 15min 0-1min: 6 Alt SA DB Devil Press 1-2min: 15 R. Swings 2-3min: 20 Alt V-Ups