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 Bridges	Every 2:00min x 4set Back Squat 1 Set: 6reps @ 75% 2 Set: 4reps @ 80% 1 Set: 2reps @ 85% 2min REST Every 2min x 3set 15-20reps Elevated Ring Rows	For Time 21-15-9 DU 60/45/30 / SU 100/85/60 Dual DB Strict Press (15/10 kg) Box Jump Overs
TUESDAY	2set 20sec Weighted Squat Hold 5/side Tall-Kneeling Halos 10 Hollow Rocks	Every 1:30min x 4set 1 Power Clean + 1 Squat Clean @ 65-75% 2min Rest Every 2min x 3set Half-Kneeling DB Strict Press 6-8 reps/side @ RPE 7-8	Every 3:00 x 5 Rounds 10/8 Cal Bike / Row 10 Hang Power Cleans (40/30 kg) 10 Push-ups
WEDNESDAY	2set 1min Jump Rope 90/90 Hip Switch 10 Banded Face Pulls 5 Snatch Grip Deadlifts (empty barbell)	Every 2:00 x 5 Sets 2 Hang Power Snatch + 1 Overhead Squat @ 60% - 70%	AMRAP x 12min 150m Run 12 Alt DB Snatches (22.5/12.5 kg) 9 Burpees Over DB
THURSDAY	2set 10 Scapular Pull-ups 12 Banded Tricep Pushdowns 8/side Bird-Dog	Every 90sec x 4 Sets: 3 Handstand Kick-ups + Max Hold or 3 Wall Walks 2min Rest Every 3:00 x 3 Sets Bench Press Cluster sets @ RPE 8 3 Reps + 3 Reps	AMRAP x 15min 21 Wall Balls 15 Kipping Pull-ups 15 R.KB Swings
FRIDAY	2set 12 Alt Plank Toe Touch 12/12 Banded Lateral Step Walk 6/6 SL BW DL	Every 2:30min x 4 Sets Deadlift 3 reps @ 80-85%	For Time Choose One: 25 Cal Row / Bike / 300m Run / 60 DU / 120 SU 20 Dual DB Thrusters (22.5/15kg) 30 Box Jump Overs 20 Toes-to-Bar Choose One: 25 Cal Row / Bike / 300m Run / 60 DU / 120 SU Time Cap: 15min Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!