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    Street Program

    Uploaded by

    Ben Ismail Afef
    The document provides a weekly training schedule with different workouts and exercises for each day. It includes various bodyweight movements, lifting exercises like squats and deadlifts, and metabolic conditioning circuits. The schedule progresses the intensity and complexity of movements throughout the week with longer metabolic conditioning sessions and more challenging lifts later in the week.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Street Program

    Uploaded by

    Ben Ismail Afef
    35 views2 pages
    The document provides a weekly training schedule with different workouts and exercises for each day. It includes various bodyweight movements, lifting exercises like squats and deadlifts, and metabolic conditioning circuits. The schedule progresses the intensity and complexity of movements throughout the week with longer metabolic conditioning sessions and more challenging lifts later in the week.

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    © © All Rights Reserved

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    The document provides a weekly training schedule with different workouts and exercises for each day. It includes various bodyweight movements, lifting exercises like squats and deadlifts, and metabolic conditioning circuits. The schedule progresses the intensity and complexity of movements throughout the week with longer metabolic conditioning sessions and more challenging lifts later in the week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    35 views2 pages

    Street Program

    Uploaded by

    Ben Ismail Afef
    The document provides a weekly training schedule with different workouts and exercises for each day. It includes various bodyweight movements, lifting exercises like squats and deadlifts, and metabolic conditioning circuits. The schedule progresses the intensity and complexity of movements throughout the week with longer metabolic conditioning sessions and more challenging lifts later in the week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    Sunday - Rush Monday - Drive Tuesday – Rush Wednesday - Fuel Thursday - Saturday - Fuel

    Shift
    stations Back Squats 4 stations 1/ Deadlifts In pairs :
    5 people per 6x4 @80-85% 4 people per 6 min to build to 6x4 @80-85% 5min Rope
    station station 1 clean climbing work
    90s work 3 rounds pull+1squat clean 4 x 1/ 8EMOM
    30s rest 8/8 deficit bb split 20s work 3 box jump to -2 rope climbs
    X3 rounds squats 10s rest 2/Drop to 50% broad jump. -30sec hollow
    12 heavy kb suitcase X3 per exercise 10*20w/10r 8/8 lateral rocks
    1 min rest deadlifts 2PC lunges 3 rounds (9min
    between stations Station 1 3/ TC)
    Reps 3-6-9-12-15 3 rounds Ski erg Every 3min*3 Bike sprints 2o wall balls
    etc 8/8 S.L deadlifts Dbl db snatch 21 thrusters 30s max cals 20 box jump
    After 90s rest you 8/8 sumo Db plank twists (40/25kg) 90s rest overs
    start at beginning squat/narrow squat 2 rounds through 15 pull ups X5 20 t2b
    again
    1 min rest 3min rest 3 rounds (9min
    Station 1 TC)
    Burpees Station 2 Every 40DU/120S
    Sit ups Burpee grey block 3min*3 20 ALT DB
    jumps 21/16 cal row snatch
    Station 2 Dbl db bent over 15 burpees over 10shoulder to
    Box jumps row bar OH
    Wall balls Db oh sit ups
    2 times through
    Station 3
    Jumping lunges 1 min rest
    Kb sumo deadlift
    high pull Station 3
    Cal bike
    Station 4 Dbl kb suitcase
    Cal row deadlifts
    Sandbag front Suicide planks
    squats 2x through

    Station 5 1 min rest


    Slam ball gtoh
    down ups Station 4
    Slam ball tricep Jump rope/ block
    ext jumps
    S.a devils press
    Leg lifts over db
    Sunday - Rise Wednesday - Zone Thursdy - Beyond Friday/Saturday
    Beyond
    45/15*2 20/10 5 sets Every 60s x3
    Plank Split squat L ( no 1 snatch pull + 1 low 1 muscle cleans
    Down ups weight) AS fast as hang snatch + 1 1 high hang clean
    Renegade row they can snatch 1 push jerk
    Split squats R
    2min rest J squats Snatch balance Every 2 mins x 3
    2x3 1 power clean
    6min 90 rest 2x2 1 squat clean
    20 chest press 6min 2x1 1 push jerk
    10 scull crushers 5-10-15-20-… Fast under the bar
    20 weighted vup Dl and a quick lock out, Every 2 mins x 3
    Sumo squat scale to ohs or snatch 1power clean
    30/10 Sl hip thrust L grip push jerk 1 squat clean
    Hollow hold Sl hip thrust right
    Side plank rotations L 3 rounds 3 rounds
    Side plank rotation R 90 rest 8 curls 5 behind head split
    30/10 8 bb tricep ext jerk
    90s rest Copenhagen plank 8 Plate oh squat
    6min Copenhagen plank 3 rounds
    20 bent over row Bear hold 8 seated Arnold press
    10 biceps curls 8 bird dog rows
    10 lat raises 6min
    16 curtsey lunges
    Rest 2min 8/8 side lunges
    1min for each 16 drop squats
    R twist
    Reversed crunches 90 rest
    B crunches 45/15*2/3
    Plank Toe taps
    M climbers Leg raises
    Weighted sit ups Legs over db

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