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Street Program

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.

Uploaded by

Ben Ismail Afef
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
61 views

Street Program

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.

Uploaded by

Ben Ismail Afef
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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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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