WEEKLY PROGRAM

02/06 - 06/06/25

	WARM UP	STRENGTH	METCON
MONDAY	2set 10 Goblet Squat with pause 15-20sec Ring Row Hold 5/5 DeadBugs	Every 1:30min x 4set 6 Back Squat @ 60%	For Time 4 Rounds 10 Hang Power Clean 30kg/45kg 8 Front Squat 30kg/45kg 6 Burpees 50 DU / 100 SU Time Cap: 12min
TUESDAY	2set 30sec Pronated Passive Hang 10 Reverse Snow Angel 20-30sec Dual DB Overhead Hold	Every 2:30min x 3set Push Press 3reps @ 65-75% (2sec eccentric) REST 2:30min C) Every 2:30min x 3set Bench Press 10reps @ 65-70% (2sec eccentric)	For Time 5 Rounds of 12 Wall Balls 8 Kipping Pull-Ups 10 KB R. Swings 1min Rest between rounds
WEDNESDAY	2set 12/12 Banded Lateral Steps 10/10 SA DB Upright Row 6/6 Side Plank Rotation	CLEAN Every 1:30min x 4set 1set x 2 Hang Power Clean @ 70-75% 1set x 2 Hang Power Clean @ 70-75% 1set x 2 Hang Power Clean @ 75-80% 1set x 2 Hang Power Clean @ 75-80% 2-3min Rest STRENGTH Every 2min x 3set Dual DB Bulgarian Split Squat 10 each leg	For Time 21-15-9 Alt DB Snatches Box Jump Over Toes2Bar * After each Rnd 150m Run
THURSDAY	2set 10 Scapular Push-ups 8/8 SA Banded Face Pull 2 Wall Climb	EMOM x 8min 0-1min: 5-7 HSPU / Pike Push up / Box Supported Push up 1-2min: 5-7 Strict Pull Ups	3 Rounds of AMRAP x 5min 10 Dual DB Push Press 10 Alt KB Gorilla Row 10 Ring Dips 2min REST
FRIDAY	2set 1min Bike/Row/Jump Ropes 10/10 SL Elevated Glutebridge 10/10 Pall Of Press	3 Superset 10-12 Banded Nordic Curls (2-3sec eccentric) 10sec rest 15/15 B-stance Banded Goodmornings (2sec eccentric) 1:30min Rest between set	EMOM x 15min 0-1min: Row / Bike 1-2min: 16 SA DB Overhead Walking Lunges 2-3min: 14 Alt SA Hang Clean + Jerk Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!