WEEKLY PROGRAM

06/10 - 10/10/25

	WARM UP	STRENGTH/SKILL	METCON
MONDAY	2set 15 Pronated Band Pull Apart 5/side Elephant Walk Step 5reps/side BW/KB Windmill	Every 2min x 3set 4 Part Top down Hang Power Snatch @ 60% Rest 2min Every 2min x 3set 10 Romanian Deadlift @ 20x1 RPE 7/8/9	AMRAP x 10min 9 Power Snatches (40/30 kg) 10-12 Cal Row/Bike 12 Box Jump Overs
TUESDAY	2set 30sec Supinated Passive Hang 10 Reverse Snow Angels 20m/side SA Bottoms up Rack KB Carry	Every 2min x 3set 5 Push Press @ 20x1 60-70% Rest 2min Every 2:30min x 3set 1:1/4 Bench Press 5reps @ 20x1 RPE 7	For Time 4 Rounds of 12 Dual KB Push Press (16/12 kg) 12 Alt Dual DB Reverse Lunges 15 Sit-ups Time Cap: 12min
WEDNESDAY	2set 30sec/side Dynamic Couch Stretch 10reps Glutebridge Adductor Squeeze 12 Alt Quadrupped Shoulder Taps	Every 90sec x 3set 3 Hang Squat Clean @ 60-70% Rest 2min Every 2:30min x 3set 5reps Pause Back Squat @ 32x1 RPE 7	For Time 21-15-9 Hang Power Cleans (50/35 kg) Toes-to-Bar Burpees
THURSDAY	2set 1:00 Light Jump Rope 10 Scapular Pull-ups 8/side Banded T-Spine Rotations 10 Hollow Rocks	Every 90sec x 3 Sets: 8-10 Kipping Swings hollow and arch position / 3-5 Butterfly Pull-up Drills from a box 2min Rest Every 90sec x 3 Sets: 3-5 Strict Handstand Push-ups	AMRAP x 12min 10 Jump Squat 12 Kipping Pull-ups 18 Alternating V-Ups
FRIDAY	2set 10reps 90/90 Hip Rolls 30sec Front Foot elevated KOT Stretch 8/side BW Side Plank Powell Raise	Every 3min x 3set 1:1/4 Front Squat 5reps @ 20x1 RPE 7	EMOM x 15min 0-1min: 10-12cal Row/Bike 1-2min: 5/5 SA Devil's Press 2-3min: 15 R. Swings Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!