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WEEKLY PROGRAM
15/09 - 19/09/25 WARM UP STRENGTH/SKILL METCON MONDAY 2set 10 Banded Good Mornings 8/side Spiderman with T-Spine Reach 5/side SL Glute...
Ian silleloglou
Sep 15, 20252 min read
WEEKLY PROGRAM
08/09 - 12/09/25 WARM UP STRENGTH/SKILL METCON MONDAY 2set 5/5 T-Spine Rotations 10 BW Squats 2sec Pause at bottom 30sec Plank Hold Every...
Ian silleloglou
Sep 7, 20252 min read
WEEKLY PROGRAM
01/09 - 05/09/25 WARM UP STRENGTH/SKILL METCON MONDAY 2set 5/5 Cossack Squats 5/5 T-Spine Rotations 10 Reverse Snow Angels Every 2:00min...
Ian silleloglou
Sep 1, 20252 min read
TWO DAY ADAPTATION PROGRAM
28/08 - 29/08/25 WARM UP STRENGTH METCON THURSDAY 2set 10 BW Squats 2sec Pause at bottom 5 Inchworms w/ Push-up 30sec Plank Hold Every...
Ian silleloglou
Aug 28, 20251 min read
LAST WEEK PROGRAM
11/08 - 12/08/25 WARM UP STRENGTH METCON MONDAY 2set 20m/side KB Filly Carry 5 1 1/4 Goblet Squat 10 Dual DB Upright Row Every 1:30min x...
Ian silleloglou
Aug 10, 20251 min read
WEEKLY PROGRAM
04/08 - 08/08/25 WARM UP STRENGTH METCON MONDAY 2set 6/leg Lunge + Twist 20sec Hanging L-sit 10 Empty Bar RDL Every 1:30min x 4set Clean...
Ian silleloglou
Aug 3, 20252 min read
WEEKLY PROGRAM
28/07 - 01/08 WARM UP STRENGTH METCON MONDAY 2set 10/10 Pall of Press 8/side Cossack Squat 12-16 Alt Quadruped Shoulder Taps STRENGTH...
Ian silleloglou
Jul 27, 20252 min read
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...
Ian silleloglou
Jul 20, 20252 min read
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...
Ian silleloglou
Jul 14, 20252 min read
WEEKLY PROGRAM
07/07 - 11/07/25 WARM UP STRENGTH METCON MONDAY 2set 25sec/side Split Squat Pulses 8/side Single Leg Hip Thrust 10m Quadruped Crawl...
Ian silleloglou
Jul 7, 20252 min read
WEEKLY PROGRAM
30/06 - 04/07/25 WARM UP STRENGTH METCON MONDAY 2set 10m Duck Walk 20sec/each Side Pall of Press Hold 10-15 Dumbbell Upright Row Every...
Ian silleloglou
Jun 30, 20252 min read
WEEKLY PROGRAM
23/06 - 27/06/25 WARM UP STRENGTH METCON MONDAY 2 Sets 6reps 1-1/4 Goblet Squat 8/8 BW B Stance Hip Thrust 15-20sec Reverse Plank Every...
Ian silleloglou
Jun 23, 20252 min read
WEEKLY PROGRAMM
16/06 - 20/06/25 WARM UP STRENGTH METCON MONDAY 2 Sets 10 Pause Goblet Squat 15 BW Hip Thrust 10m Quadruped Crawl (SLOW) Every 1:30min x...
Ian silleloglou
Jun 16, 20252 min read
WEEKLY PROGRAM
10/06 - 13/06/25 WARM UP STRENGTH METCON TUESDAY 2set 20 sec Supinated Passive Hang 10 Band BTN Prone Overhead Press (behind the neck)...
Ian silleloglou
Jun 10, 20251 min read
WEEKLY PROGRAM
02/06 - 06/06/25 WARM UP STRENGTH METCON MONDAY 2set 10 Goblet Squat with pause 15-20sec Ring Row Hold 5/5 DeadBugs Every 1:30min x...
Ian silleloglou
Jun 1, 20252 min read
WEEKLY PROGRAM
26/05 - 30/05 WARM UP STRENGTH METCON MONDAY 2set 12/12 Lateral Banded Steps 8 Ring Rows 8/8 MedBall Forward Lunge with twis t Every...
Ian silleloglou
May 25, 20251 min read
WEEKLY PROGRAM
MONDAY A) Warm up 2set 12 Banded Face Pull 10/10 Cossack Squat 20sec Side Plank (each side) B) Every 1:30min x 5set 6 Back...
Ian silleloglou
May 19, 20252 min read
WEEKLY PROGRAMM
12/05/25 - 16/05/25 MONDAY A) Warm up 2set 12 Band Pull aparts 5 1 ¼ Goblet Squat 20sec Hollow Hold B) Every 1:30min x 5set 6 Back Squat...
Ian silleloglou
May 12, 20252 min read
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