Weekly Programming

MONDAY

A) Warm up

2set

8/8 Reverse Lunge with twist

10 Ring Row

20sec Hollow Hold

B) Every 3min x 3set

3 Front Squat @ 85%+

20sec Rest

3 Drop Jumps

C) WOD

AMRAP x 12min

12 Toes2Bar

10 Alt BB Front rack Reverse Lunges

50 DU / 100 SU

12 Weighted Sit ups

TUESDAY

A) Warm up

2set

10 Banded Pull-Aparts

10 Scapular Push-Ups

10 Band External Rotations

B) Bench Press

1set x 5reps @ 55%

1set x 3reps @ 70%

1set x 2reps @ 80%

1set x 1rep @ 90%

1set x 1rep @ 95%

1set x 1rep @ 100%

Rest 1:30min - 2:00min between set

C) WOD

AMRAP x 10min

10 R. Swings

8 V-ups

6 Kipping Pull ups

4 Burpees

WEDNESDAY

A) Warm up

2set

10/10 Pall of Press

8/8 Cossack Squat

8/8 Cuban Press

B) EMOM x 5min

6 Hang Power Snatch @ 50%

4 Hang Power Snatch @ 60%

3 Hang Power Snatch @ 70%

C) BW Bulgarian Split Squat

3set x 10 each leg

Rest 1:30min between set

C) WOD

For Time

4 Rounds

1min Fast Row/Bike

12 Wall Ball

12 Dual DB Hang power Clean

30m Farmers Carry

THURSDAY

A) Warm up

2set

10 Scap Pull up

8 Alt MedBall Push Up

20sec - 25sec Plank KB Taps

B) Every 3min x 4set

5-8 Strict Pull up

10-12 SA Incline DB Chest Press

C) WOD

AMRAP x 12min

8 DB Push Press (R)

20sec L-sit Hold

8 DB Push Press (L)

16 Alt KB Gorilla Row

** After each round accumulate 30sec Handstand Hold

FRIDAY

A) Warm up

2set

15 Glutebridge

10/10 Bird-Dog

10 Empty Bar RDL

B) Test Day (Work to 1RM Deadlift):

Warm up sets

1set x 5reps @ 50%

1set x 3reps @ 60%

Productive sets

1set x 2reps @ 70%

1set x 1reps @ 80%

1set x 1reps @ 90%

1set x 1rep @ 95%

1set x 1rep @ 100%

C) WOD

EMOM x 15min

0-1min: 16 Alt DB Snatch

1-2min: 10 Box Jump

2-3min: 45sec Plank Hold

Παρασκευούλα Ζάχαρη!

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