10-12-2025 ÇARŞAMBA
Conditioning Two Person Team 3K-2K-1K-500 M Row 50-40-30-20 Burpee Lateral Jump Over Cap Time:40 Min
9-12-2025 SALI
Strength Every 3 Min For 15 Min(5R) 10 Bench Press(Rpe 6-7) 8 Double Dumbbell Bulgarian Split Squat(R) 8 Double Dumbbell Bulgarian Split Squat(L) -Then- Every 3 Min For 15 Min(5R) 10 Deadlift (Rpe 6-7) 8 Bird Dog Dumbbell Row(R) 8 Bird Dog Dumbell Row(L) -Then- Core Strength 4 Round 30 Sec:Hollow Hold 1 Min:Plank
8-12-2025 PAZARTESİ
Isometric Strength Every 2 Min For 8 Min(4R) 30 Sec Double Kettlebell Front-Rack Hold 15 Sec:Supinate Grip Chin-Up Hold -Then- 4 Round 15 Sec:Single Arm Hıgh Plank Hold(R) 15 Sec Single Arm Hıgh Plank Hold(L) 15 Sec:Rest 15 Sec:Single Leg Wall-Sit Hold(R) 15 Sec:Single Leg Wall-Sit Hold(L) 15 Sec:Rest -Then- Strength Every 1:30 Min,for 18…
7-12-2025 PAZAR
MetCon For time: 21-15-9 reps of: Wall-Ball(9Kg-6Kg) Toes-to-bar Strict Burpees Rest 2 minutes 15-12-9 reps of: Wall-ball shots Toes-to-bars Strict Burpee Cap Time:30 Min
6-12-2025 CUMARTESİ
Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats Cap Time:34 Min
5-12-2025 CUMA
MetCon 25 Min Emom(5R) 1.Every 2:30 Min For 18/15 Cal Row 2.Every 2:30 Min For 12 Deadlift (Rpe 6.6,5) 10 Box Jump Over(24”-20”) -Then- Isometric Strength 3 Round 1 Min:Wall-Sit Hold 30 Sec:Rest 1 Min:Elbow Plank 1 Min:Rest
4-12-2025 PERŞEMBE
ĞStrength Every 2 Min For 12 Min(6R) 5 Front Squat (Rpe 6-7) -Then- Strength&Conditioning 10-8-6-4-2 reps for time Power Snatches(Rpe 4-6) Barbel Overhead Front Lunge(R1-L2) Bar Muscle-Ups Or C2 Bar Pull—Up + Push-Ups Barbell Burpee Lateral Jump Over Cap Time:28 Min
3-12-2025 ÇARŞAMBA
MetCon Two Person Team 5 K Row 300 Wall-Ball(9Kg-6Kg) Cap Time:35 Min
2-12-2025 SALI
Strength@Conditioning 18:45 Min Emom (5R) 1:15 Min: 10 Cal Assault Bike 1:15 Min:10 Behind Neck Barbell Reverse Lunge(R1-L2)(Rpe4-6) 1:15 Min:20 Sec Split Squat Hold(R)+Split Squat Hold(L) -Then- Every 3:30 Min For 17:30 Min(5R) 50/35 D.U Or 100/75 Single Junp Rope 12 Floor Press (Rpe 4-6) 10 Supinated Grip Strict Pull-Up
1-12-2025 PAZARTESİ
MetCon Two Person Team 4 Round 8 Min Amrap 6 Power Clean(60Kg-40Kg) 6 Front Squat(60Kg-40Kg) 12 Bar Facing Burpee 12 Toes-To Bar Rest:2 Min