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 Squat @ 65%

C) WOD

For Time

3 Rounds of

15 Wall Ball

30m Farmers Carry

2min Rest

AMRAP x 5min

15 R. Swings

30 DU / 90 SU

TUESDAY

A) Warm up

2set

10 Goblet Squat

10 Scapular Ring Rows

12 Tall Kneeling Banded Press

B) EMOM x 5min

2 Hang Power Clean + 2 Push Jerk

(Keep ascending kg)

C) Every 1:30min x 5set

Push Press

1set x 10reps @ 55%

1set x 8reps @ 60%

3set x 6reps @ 65%

C) WOD

AMRAP x 10min

10 Kipping Pull ups

12 Box Jumps

15 DB Turkish Sit ups

** Every 2min penalty 5 Burpees

WEDNESDAY

A) Warm up

2set

10 Glute Bridges (2sec pause at top)

10 Banded Lat Pull Down

10/10 BW Reverse Lunges

B) Goblet Bulgarian Split Squat

4set x 8 each leg

After each set 15-20 Banded GoodMornings

Rest 1:30min between set

C) WOD

For Time

5 Rounds

8 SA DB Hang Power Snatch (R)

15 HRPU

8 SA DB Hang Power Snatch (L)

**After each round 30m Shuttle Run

THURSDAY

A) Warm up

2set

10 Scap Pull up

8 Alt MedBall Push Up (4/4)

16 BW Russian Twists (8/8)

B) Every 3min x 4set

8-10 Strict Pull up

8-10 SA Incline DB Chest Press

C) WOD

AMRAP x 12min

12 DB Z Press

12 Goblet Box Step Overs

12 Toes2Bar

FRIDAY

A) Warm up

2set

10/10 SL Elevated Glutebridge

10/10 Pall of Press

10 RDL (Empty Bar)

B) STRENGTH

3 Superset

6-8 Banded Nordic Curls (2-3sec eccentric)

10sec rest

20 Banded Prone Hamstring curls

1:30min Rest between set

C) WOD

EMOM x 15min

0-1min: Row / Bike

1-2min: 10/10 SA DB DL

2-3min: Plank Hold 45sec

Παρασκευούλα Ζάχαρη!

Παρασκευούλα Μέλι!