WEEKLY PROGRAMM

22/09 - 26/09/25

	WARM UP	STRENGTH/SKILL	METCON
MONDAY	2set 8/side Spiderman with T-Spine Reach 10 Banded Face Pulls 6/side Glute Bridges with 2sec hold on top	Every 2min x 4 Sets Back Squat @ 4 reps @ 80-85% 2min REST Every 2min x 3 Sets: Strict Chin-ups 6-8 reps	AMRAP x 10min 50 DU / 100 SU 12 Alt Dual DB Reverse Lunges (15/10 kg) 10 DB Z-Press
TUESDAY	2set 20sec Weighted Squat Hold 12 Tall Kneeling Banded Press 8/8 SA DB Upright Row	Every 1:30min x 4set 2 Pause Hang Power Clean (2-sec) + 1 Hang Squat Clean @ 65-70% 2min REST Every 2min x 3set Half-Kneeling DB Strict Press 4-6 reps/side @ RPE 8	For Time 21-15-9 Burpees Dual DB Hang Power Cleans (22.5/15kg) Time Cap:12min
WEDNESDAY	2set 1min Jump Rope 10 Banded Good Mornings 8+8 Supinated/Pronated Band Pull Aparts	Every 2:00 x 5 Sets 1 Hang Power Snatch + 2 Overhead Squats @ 65%-75%	EMOM x 15min 0-1min: 12/10 Cal Row/Bike 1-2min: 16 Alt DB Snatches (22.5/15kg) 2-3min: 15 R.Swings
THURSDAY	2set 12 Straight Arm Banded Lat Pull Down 10 Hollow Rocks 5 Push Ups (only eccentric 4sec)	Every 90sec x 4 Sets: Accumulate 30-45sec in a Handstand Hold 2min REST Every 2:00min x 3 Sets: Bench Press 5 reps @ 75-80%	For Time 3 Rounds of 150m Run 15 Dual DB Thrusters (22.5/15kg) 12 Toes2Bar
FRIDAY	2set 10 Cat-Cow 12 Glutebridge with pause at top 6/6 SL BW DL	Every 3:00 x 4 Sets: 3-Position Pause Deadlifts (1 sec pause at floor, below knee, mid-thigh) 3 reps @ 70-75% of 1RM	AMRAP x 14min 100m Farmer's Carry 15 Box Step-ups 10 Kipping Pull-ups 10 Cal Bike / Row