WEEKLY PROGRAM

23/06 - 27/06/25

	WARM UP	STRENGTH	METCON
MONDAY	2 Sets 6reps 1-1/4 Goblet Squat 8/8 BW B Stance Hip Thrust 15-20sec Reverse Plank	Every 1:30min x 3sets 3 Power Cleans Set 1: @ 65-70% Set 2: @ 70-75% Set 3: @ 75-80% Rest 2min Every 1:30min x 4set Back Squat 2set x 5reps @ 70% 2sec eccentric 2set x 5reps @ 75% 2sec eccentric	For Time 5 Rounds of 15 BW Jump Squat 10 HRPU 6 Renegade Row
TUESDAY	2 Set 10-15sec Supinated Pullup Isometric 30sec Superman Hold 30m Dual KB/DB Overhead Carry	Every 2:30min x 3set Push Press + Push Jerk (Split Jerk) 1+2rep @ 70 - 75% REST 2:30min Every 2:30min x 3set 1-1/4 Bench Press 4reps @ 70 - 75% (2sec eccentric in the 1st negative of each rep)	HIIT 4 Rounds of 40sec DU / SU 20sec REST 40sec Toes2Bar 20sec REST 40sec Alt SA DB Thuster 20sec REST
WEDNESDAY	2set 8-10 Incline Bench DB Y raises 8/8 DB SL RDL 5/each side Lateral Lunge to Reverse Lunge	EMOM x 5min 2 Hang Power Snatch + 2 Overhead Squat @ 50% or 4 Hang Power Snatch + 10sec Hold overhead @ 50% REST 2min Every 2min x 3set Dual DB Bulgarian Split Squat 6 each leg	AMRAP x 10min 8 DB Hang Power Snatch (each arm) 12 Wall Balls 20m SA KB Front Rack Carry (R) 20m SA KB Front Rack Carry (L)
THURSDAY	2set 12 Banded Face Pulls 10 Scap Pull up 15 - 20sec Ring Support Hold	EMOM x 8min 0-1min: 6-10 Strict Ring Dips 1-2min: 8-10 BB Bent Over Row	AMRAP x 9min 5 HSPU 7 Chest2Bar Pull ups / Kipping Pull ups 9 V-ups **Every 2nd Round 12 R.Swings
FRIDAY	2set 2min Bike/Row/Jump Ropes 30sec GluteBridge Walkouts 10m/each side SA DB Overhead Carry	Every 2:30min x 3set 6 RDL @ 70-75% (3sec eccentric)	Every 3min x 5set 2:30min Work / 30sec Rest 8 SA DB Hang Clean + Jerk (R) 8 SA Overhead Walking Lunges (R) 8 SA DB Hang Clean + Jerk (L) 8 SA Overhead Walking Lunges (L) ** Remaining Time Burpee over DB Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!