WEEKLY PROGRAMM

12/05/25 - 16/05/25

MONDAY

A) Warm up

2set

12 Band Pull aparts

5 1 ¼ Goblet Squat

20sec Hollow Hold

B) Every 1:30min x 5set

6 Back Squat @ 60%

C) WOD

For Time

5 Rounds of

12 SA DB Snatch (R)

15 Goblet Squat

12 SA DB Snatch (L)

** In the end of every round 10 Medball sit ups

TUESDAY

A) Warm up

2set

12 Tall Kneeling Hip Thrusts

10 Scap Pull ups

10/10 Half Kneeling DB Press

B) Every 1:30min x 5set

Push Press

1set x 10reps @ 50%

1set x 8reps @ 60%

1set x 6reps @ 70%

1set x 4reps @ 80%

1set x 2reps @ 90%

C) WOD

AMRAP x 10min

6 BB Push Press @ 60%

12 Alt Renegade Row

15 Wall Ball

WEDNESDAY

A) Warm up

2set

10/10 SA DB Upright Row

20sec Lunge Pulse ( each side )

12/12 Pall Of Press

B) EMOM x 5min

3 Hang Power Clean + 2 Push Jerk

(Keep ascending kg)

C) Goblet Bulgarian Split Squat

3set x 10 each leg

Rest 1:30min between set

D) WOD

21-15-9

SA DB Hang Power Clean (R)

Goblet Cossack Squat (R)

Toes2Bar

SA DB Hang Power Clean (L)

Goblet Cossack Squat (L)

THURSDAY

A) Warm up

2set

8/8 SA Ring Row (Pause at the top)

5 Inchworms to Push-Up

10 Hollow Rocks

B) Every 3min x 4set

8-10 Strict Chin up

10-12 SA DB Chest Press

C) WOD

Ladder

For time

2-4-6-8-10-8-6-4-2

Kipping Pull ups

HSPU / Pike Push up / Box Pike push up

V-Ups

** When you reach the 10rep 30sec HS Hold/30 Weighted Sit ups

FRIDAY

A) Warm up

2set

10 Glutebridge (pause on top)

10 Cat-Cow

12/12 SL Hand Supported RDL

B) 3 Superset

6-8 Banded Nordic Curls

10sec rest

20 Banded Prone Hamstring curls

1:30min Rest between set

C) WOD

EMOM x 16min

0-1min: Row / Bike 30sec Max cal

1-2min: 15 R. Swings

2-3min: 50 DU / 100 SU

3-4min: 15/15 Russian Twists

Παρασκευούλα Ζάχαρη!

Παρασκευούλα Μέλι!