18-2-2025 SALI
Condition 5 Round Total Cal 2 Min Max Cal Row 2 Min:Rest 2 Min:Max Cal Assault Bike 2 Min:Rest
17-2-2025 PAZARTESİ
Strength&Conditioning Two Person Team 100 Squat Clean(50Kg-30Kg) 75 Push-Pres(50Kg-30Kg) 50 Senkronize Bar Facing Burpee Cap Time:30 Min
16-2-2025 PAZAR
Strength&Conditioning 28 Min Emom(7R) 1.Min:5 Squat Snatch(Rpe4-6) 2.Min:20 Wall-Ball(9Kg-6Kg) 3.Min:50 D.U Or 75 Singel Jump Rope 4.Min:Rest
15-2-2025 CUMARTESİ
MetCon 48 Min Emom (4R) Every 6 Min For 1000 M Row Every 6 Min For 20 Kb Swing(24Kg-16Kg) 20 Burpee
14-2-2025 CUMA
Strength&Conditioning 6 Round For Time: 9 Power Clean(70Kg-40Kg) 15 Toes-To-Bar 21 Hand-Release Push-Ups Cap Time:30 Min
13-2-2025 PERŞEMBE
Strength Every 1:45 Min For 14 Min(8R) Front Squat 8-6-4-2-2-4-6-8(%70-75-80-85) -Then- Every 3 Min For 15 Min(5R) 10 Tall Kneeling Landmine Goblet Press 10 Supinated Grip Strict Chin-Up -Then- Core Strength Every 2:45 Min For 11 Min(4R) 10 Barbell Turkish Sit-Up 10 Hollow Rock 20 Sec:Hollow Hold
12-2-2025 ÇARŞAMBA
Strength&Conditioning Two Person Team 10-20-30-40-50 Double Dumbell Devil Press 50-40-30-20-10 Cal Row Cap Time:32 Min
11-2-2025 SALI
Strength&Conditioning 31:30 Min Emom(6R) 1.Every 1:45 Min For 10 Cal.Assault Bike+10 DeadLift(Rpe(4-6) 2.Every 1:45 Min For 25 Wall-Ball(9Kg-6Kg) 3.Every 1:45 Min For Rest
10-2-2025 PAZARTESİ
Strength Every 1:45 Min For 14 Min(8R) Back Squat 8-6-4-2-2-4-6-8(%70-75-80-85) -Then- Every 3 Min For 15 Min(5R) 6 Strict Pull-Up 8 Reverse Grip Bent Over Barbell Row 10 Floor Press 12 Push-Ups -Then- Isometric Strength 4 Round 30 Sec:Single Leg Elbow Plank(R) 30 Sec:Single Leg Elbow Plank(L) 1 Mİn:Rest
9-2-2025 PAZAR
MetCon 6 Round For Time: I0 Devil Press(R1-L2)(22,5Kg-12,,5Kg) 20 Dumbell Goblet Squat 30 Ring Mountain Clumbers(R1-L2) 40 Sec:Single Arm Dumbbell Overhead Hold(R) 40 Sec:Single Arm Dumbbell Overhead Hold(L) Cap Time:32 Min