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 2:00min x 4set Back Squat 1 Set: 8reps @ 65% 1 Set: 6reps @ 75% 2 Set: 4reps @ 80% 2min Rest Every 2min x 3set 12-15 Supinated Ring Rows	AMRAP x 10min 16 Dual DB Front Rack Lunges 10 Toes2bar 8 BB Push Press
TUESDAY	2set 10 Glute Bridge Adductor Squeeze 12 Banded High Pull 20 Alt Shoulder Taps	Every 1:30min x 4set 2 Power Clean + 1 H.Power Clean + 1 Jerk @ 65-75% 2min Rest Every 2min x 3set Seated Dual DB Press 6-8reps @ (2sec eccentric)	For Time 21-15-9 Hang Power Clean (50/35kg) Wall Ball Kipping Pull-ups
WEDNESDAY	2set 12 Walking Lunges with Plate Twist 5/side KB Windmill 15 Band Pull apart	Every 1:30min x 5set 2 Power Snatch + 1 Hang Power Snatch @ 60-70%	Every 3:00 x 5 rounds 10 Power Snatch (40/30kg) 12 HRPU Max Cal Row / Bike (remaining time)
THURSDAY	2set 30sec Bear Crawl Hold 12 Banded Face Pulls 5 1-1/4 Push ups	Every 90sec x 4set Practice Handstand HS Hold / HS Balance / HS Walk 2min Rest Every 2min x 4set Bench Press 3reps @ RPE 8-9	AMRAP x 12min 10 V-Ups 15 R. Swings 20 Sit ups 40 DU / 60 SU
FRIDAY	2set 10/10 SL Glutebridge 12/12 Banded Lateral Step Walk 12reps/side Pall Of Press	Every 3min x 4set DeadLift 1 Set: 10reps @ 60% 1 Set: 8reps @ 70% 2 Set: 6reps @ 80%	EMOM x 12min 0-1min: Row / Bike / Jump Rope (50sec) 1-2min: 12-16 Goblet Box Step ups 2-3min: 50m Farmers Carry Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!