WEEKLY PROGRAM

29/09 - 03/10/25

FRIDAY
	WARM UP	STRENGTH/SKILL	METCON
MONDAY	2set 8/side Spiderman with T-Spine Reach 10 Scapular Pull ups 5/5 Cossack Squats	Every 2min x 3set 3 Back Squat @ 70% 2min Rest Every 2min x 3set 20-30sec Chin Up Hold	AMRAP x 12min 10cal Bike / Row 15 Goblet Squat 12 HRPU
TUESDAY	2set 5/side Tall-Kneeling Halos 10 Banded Thruster 8/8 SL Glutebridge	Every 2min x 3set 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean @ 65% 2min REST Every 2min x 3set 10reps Tall Kneeling Dual DB Press	HIIT 4 Rounds Of 40sec Wall Ball 20sec REST 40sec Sit up 20sec REST 40sec DU / SU 20sec REST
WEDNESDAY	2set 12 Walking Lunges with Plate Twist 8+8 Supinated/Pronated Band Pull Aparts 5 Snatch Grip Deadlift	Every 2:00min x 3 Sets 1 Hang Power Snatch + 2 Overhead Squats @ 65%	EMOM x 15min 0-1min: 10 Cal Row / Bike 1-2min: 15 R. Swings 2-3min: 15/15 Russian Twists
THURSDAY	2set 30sec Bear Crawl Hold 5 1-1/4 Push ups 8/8 Pall Of Press	Every 2min x 3set Accumulate 60-90sec in Handstand Hold 2min REST Every 2min x 3set 10 Dual DB Chest press	For Time 60 DU / 120 SU 40 Dual DB Front Squats 20 Toes-to-Bar Time Cap: 12 minutes
FRIDAY	2set 10 Cat-Cow 12 Alt Plank Toe Touch 12/12 Banded Lateral Step Walk	Every 2min x 3set Tempo RDL Romanian Deadlift 8reps @ 50–55% 31x0	EMOM x 15min 0-1min: 10 Cal Row / Bike 1-2min: 12 Kipping Pull ups 2-3min: 12 Box Jump Overs Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!