4-4-2025 CUMA
Strength Every 2 Min For 12 Min(6R) 10 Back Squat(Rpe 4-6) -Then- Every 4 Min For 20 Min(5R) 8 Tall Kneeling Arnold Press 10 Dumbell Renagade Row(R1-L2) 12 Dumbell Front Rack Reverse Lunge(R1-L2) 14 Toes-To-Bar
3-4-2025 PERŞEMBE
Two Person Team Conditioning 6 Round For Time: 500 M Row 20 Burpee Lateral Jump Over 30 KB Swing(24Kg-16Kg) Cap Time:40 Min
2-4-2025 ÇARŞAMBA
Strength Every 2 Min For 12 Min(6R) 5 Squat Clean(Rpe 4-6) -Then- Every 4 Min For 20 Min(5R) 10 Bent Over Barbell Reverse Grip Row 8 Strict Pull-Up 10 Floor Press 12 Push-Ups
29-3-2025 CUMARTESİ
MetCon 24 Min Emom(6R) 1.Mim:12/10 Cal Assault Bike 2.Min: 15 Hand-Release Push-Ups 3.Min: 15 Inverted Ring Row 4.Min:Rest -Then- Isometric Strength 3 Round 1 Min:Wall-Sit Hold 1 Min:Rest
28-3-2025 CUMA
Strength Every 1:15 Min 12:30 Min(10R) 3 Front Squat(Rpe6-7) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Floor Press(Rpe 4-6) 6 Split Squat Hold Dumbbell Curl(R) 6 Split Squat Hold Dumbell Curl(L) -Then- Core Strength Every 3:15 Min For 13 Min(4R) 10 Toes-To-Bar 30 Sec :Hollow Hold 1 Min:Plank
27-3-2025 PERŞEMBE
Two Person Team Conditioning 5 K Row 100 Single Arm Devil Press(R1-L2) Cap Time:34 Min
26-3-2025 ÇARŞAMBA
Strength Every 1:30 Min For 9 Min(6R) 10 Dead Lift(Rpe4-6) -Then- Every 2 :15 Min For 11:15 Min(5R) 10 Z Press 10 Bent Over Reverse Grip Barbell Row -Then- Every 2 Min For 10 Min(5R) 10 Strict Pull-Up
25-3-2025 SALI
MetCon Two Person Team 35 Min Amrap 20 Burpee Box Jump (24”-20”) 30 KB Swimg (24Kg-16Kg) 40 Wall-Ball(9Kg-6Kg)
24-3-2025 PAZARTESİ
Multi-Strength Every 3:30 Min For17:30 Min(5R) 10 Dumbell Bulgarian Split Squat(R) 10 Dumbell Bulgarian Split Squat(L) 20 Sec:Copanhagen Plank(R) 20 Sec Copanhagen Plank(L) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Bench Press(Rpe4-6) 10 Dumbell Gorilla Row(R1-L2) -Then- Every 1:45 Min For 7 Min(4R) 10 Barbell Cıurl
23-3-2025 PAZAR
Strength&Conditioning 28 Min Emom(7R) 1.Min: 5 Hang Power Clean+5 Push Press+5 Front Squat(Rpe4-6) 2.Min: Rest 3.Min:20 Jumping Lunge+12 Hand-Release Push-Up 4.Min:Rest -Then- Isometric Strength 3 Round 1:30 Min:Plamk 1 Min:Rest