WEEKLY PROGRAMM

16/06 - 20/06/25

	WARM UP	STRENGTH	METCON
MONDAY	2 Sets 10 Pause Goblet Squat 15 BW Hip Thrust 10m Quadruped Crawl (SLOW)	Every 1:30min x 3 sets 1-2 Low Hang Power Clean Set 1: @ 70-75% Set 2: @ 75-80% Set 3: @ 80% + 2min Rest Every 1:30min x 5set Back Squat 2set x 5reps @ 65% (2sec pause) 3set x 6reps @ 70%	AMRAP x 10min 6 Hang Power Clean (60% 1RM Power Clean) 12 Box Jumps 20 BW Squats 150m Run / 12 Cal Row
TUESDAY	2 Sets 20sec Pronated Passive Hang 5 Scapular Pull ups 10 Prone Overhead Press	Every 2:30min x 3set Push Press + Push Jerk (Split Jerk) 2+1rep @ 65-70% (2sec eccentric) REST 2:30min Every 2:30min x 3set Bench Press 5 reps @ 60-70% (2sec eccentric)	For Time 5 Rounds of 6 Push Press 35/50kg 12 Kipping Pull ups 20 DU / 60 SU Time Cap 12min
WEDNESDAY	2set 7/7/7 Banded Y/T/W 8/8 BW SL RDL 8/8 Forward Lunge with Twist (weighted)	EMOM x 5min 5 Muscle Snatch ** In every min in the last rep 10sec Hold overhead 2min Rest Every 2min x 3set Dual DB Bulgarian Split Squat 8 each leg	AMRAP x 12min 16 Alt DB Power Snatch 16 Alt Goblet Cossack Squat 12 Toes2Bar ** Penalty Every 2min 3 Burpees
THURSDAY	2set 5 Inchworm to Push up 12 Banded Pull-Aparts (supinated) 10 Hollow Rocks	EMOM x 8min 0-1min: HS walk / Balance / Hold 1-2min: 10-12 Bent Over DB Row	For Time 5 Rounds of 5 HSPU 15 Russian Swings 20 Sit ups 30 DU / 90 SU
FRIDAY	2set 1min Bike/Row/Jump Ropes 10/10 SL Elevated Glutebridge 15sec/side Side Plank Rotation	Every 2:30min x 3set 8 RDL @ 60-70% (2sec eccentric)	EMOM x 15min 0-1min: 12/12 SA DB DL 1-2min: 15 Wall Ball 2-3min: Farmers Carry 50sec Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!