31-12-2025 ÇARŞAMBA
MetCon For Time: 50-35-20 Box Jump Over(24”-20”) Hand-Release Push-Ups Kb Swing (24Kg-16Kg) V-Up Cap Time:34 Min
30-12-2025 SALI
MetCon 32:30 Min Emom(5R) 1.Every 3:15 Min 500 M Row 2.Every 3:15 Min 15 Walll-Ball(9Kg-6Kg) 15 Burpee
29-12-2025 PAZARTESİ
Strength 10 Min Emom 3 Power Clean(Rpe6-7) -Then- 10 Min Emom 2 Back Squat(Rpe 6-7) -Then- 12 Min Emom(6R) Odd:5 Weight Supinated Grip Strict Pull-10 Floor Press Even:Rest
27-12-2025 CUMARTESİ
MetCon For Time: 50-35-20 Dumbell PowerSnatch (R1-L2) Strict Burpee Wall-Ball(9Kg-6Kg) Sit-Up Cap Time:34 Min
26-12-2025 CUMA
MetCon 36 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:30/25 Air Squat 3.Min Rest 4.Min:75 /50 Double-Unders Or 125/100 Single Jump Rope 5.Min:15 C2 Bar Pull-Up 6.Min:Rest
25-12 -2025 PERŞEMBE
Strength Every 2 Min For 10 Min(5R) 10 Fromt Squat(Rpe 6-7) -The – Every 2 Min For 10 Min(5R) 10 Bench Press(Rpe6-7) -Then- Every 2 Min For 10 Min(5R) 10 Deadlift (Rpe6-7)
24-12-2025 ÇARŞAMBA
Two Person Team Conditioning For Time: 50-40-30-20-10 Cal Row Burpee No Jump Box Jump Over(24”20”) Cap Time:30 Min
23-12-2025 SALI
Strength Every 2 Min For 10 Min(5R) 8 Back Squat(Rpe 6-7) -Then- Every 3 Mim For 15 Min(5R) 8 Barbel Strict Press(Rpe4-6) 10 KB Swing(24Kg-16Kg) 12 Toes-To-Bar -Then- Every 2 Min For 8 Min(4R) 10 Barbel Curl 15 Push-Ups -Then- Isometric Strength 3 Round 15 Sec:Single Leg Wall-Sit(R) 15 Sec:Single Leg Wall Sit(L) 30 Sec:Rest…
22-12-2025 PAZARTESİ
Strength&Conditioning 20 Min Emom Odd :3 Squat Clean(Rpe 6-7) Even:5 Weight Supinated Strict Pull-Up -Then- Every 230 Min For 12:30 Min(5R) 10 Tall Kneeling Landmine Goblet Pres 10 Broad Juno(2 M Or 1,5 M)
21-12-2025 PAZAR
Strength&Conditioning Every 3 Min For 15 Min (5R) 20 Dumbell Power Snatch(R1-L2) 20 M Singel Arm Dumbbell Overhead Walks(R) 20 M Single Arm Dumbbell Öve Walks(L) -Then- Every 2:30 Min For 12:30 Min(5R) 20 V-Up(R1-L2) 20 Plank Dumbell Pull Through (R1-L2)