1-5-2025 PERŞEMBE
Strength&Conditioning 48 Min Emom(4R) 1.Every 6 Min 1000 M Row 2.Every 6 Min 20 Burpee+20 Pull-Up
30-4-2025 ÇARŞAMBA
Oly Every 2 Min For 10 Min(5R) 5 Clean&Jerks(Rpe 4-6) -Then- Strength Every 1:30 Min For 9 Min(6R) 5 Front Squat(Rpe 6-7) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Barbell Curl 15 Hand-Release Push-Up
29-4-2025 SALI
Two Person Team MetCon 100-70 -40 Cal .Row 90-60 -30 Wall-Ball(9Kg-6Kg) 80-50–20 Cal.Assault Bike Cap Time:40 Min
28-4-2025 PAZARTESİ
Oly Every 2 Min For 10 Min(5R) 5 Squat Snatch(Rpe 4-6) -Then- Every 2:15 Min For 11:15 Min(5R) 3 Strict Press(Rpe4-6) 6 Push-Pres 12 Paralel Bar Dips -Then- Every 3:15 Min For 13 Min(4R) 8 Barbell Turkish Sit-Up 20 Sec:Hollow Hold 1 Min:Plank
27-4-2024 PAZAR
Multi-Strength Every 3 Min For 15 Mim(5R) 8 Single Arm KB Thruster (R) 8 Single Arm KB Thrusters(L) 15 Sec: Single Arm High Plank Hold(R) 15 Sec: Single Arm High Plank Hold(L) -Then- MetCon 5 Round 1 Min Cal.Assault Bike 1 Min:Rest 1 Mİn Box Jump Over(24”-20”) 1.Min:Rest
26-4-2025 CUMARTESİ
Strength Every. 2:30 Min For 12:30 Min (5R) 10 Floor Press(Rpe 4-6) 10 Tall Kneeling Dumbell Supinated Curl -Then- Every 2:30 Min For 12:30 Min(5R) 10 Reverse Grip Bent Over Barbell Row 10 Floor Lying Dumbbell Trıceps Extension -Then- Core Strength Every 3 Min For 12 Min(4R) 10 Toes-To-Bar 15 Hollow Rock 20 Sec:Hollow Hold
25-4-2025 CUMA
Strength Every 1:45 Min For 14 Min (8R) 10-8-6-4-4-6-8-10 (%70-75-80-85) Back Squat -Then- Every 1:45 Min For 14 Min(8R) 10-8-6-4-4-6-8-10( (%70-75-80-85) Push-Press -Then- Gymnastics Strength 12 Min Amrap 5 Pull-Up 10 Push-Up
24-5-2025 PERŞEMBE
Two Person Team Conditioning 12 Min Max K Row Rest:3 Min 12 Min Max Cal Assault Bike Rest 3 Min 12 Min Max Burpees
23-4-2025 ÇARŞAMBA
Oly Every 1:45 Min For 10:30 Min(6R) 5 Squat Snatch(Rpe4-6) -Then- MetCon 25 Min Enom(5R) 1.Min:15 Thrusters(30 Kg-20Kg) 2.Min:12 Toes-To-Bar 3.Min:Rest 4.Min:30 Sec:Ring Push-Up Hold 5.Min:30 Sec:Hollow Hold
22-4-2025 SALI
Strength 18 Min Emom (6R) 1.Min:10 Floor Press(Rpe 4-6)+12 Hand Release Push-Ups 2.Min:10 Bent Over Barbell Row+12 Kb Swing(24Kg-16Kg) 3.Min:Rest -Then- Conditioning Tabata 5 Round 20 Sec:Air Squat 10 Sec:Rest Rest:1 Min 5 Round 20 Sec:Kb Goblet Squat Hold 10 Sec:Rest Rest:1 Min 5 Round 20 Sec:V-Up 10 Sec:Rest 1 Min:Rest