22-8-2025 CUMA
MetCon 30 Min Emom(6R) 1.Mim:10 Front Squat(Rpe 4-6)”No Rack” 2.Mim:50 D.U Or 100 Single Jump Rope 3.Mim:15 Toes-To-Bar 4.Min: Plamk 5.Min:Rest
21-8-2025 PERŞEMBE
Strength&Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 10 M Single Leg Dumbbell Walking Overhead Lunge(R) 10 M Single Leg Dumbbell Overhead Walking Lunge(L) 10 Hollow Hold With Dumbbell Press(R) 10 Hollow Hold With Dumbell Press(L) 2.Every 3:30 Min For 15 Cal Assault Bike 10 Burpees
20-8-2025 ÇARŞAMBA
Two Person Team For Time: 3 K-2 K-1 K Row 100 -75-50 Wall-Ball(9Kg-6Kg) 100-75-50 KB Swing(24Kg-16Kg) Cap Time:45 Min
19-8-2025 SALI
Strength&Conditioning 36 Min Emom(6R) 1.Every:3 Min 3 Clean&Jerks (Rpe 6-7) 5 Bar Muscle-Up Or 5 C2Bar Pull-Up +5 Push-Up 8 Bar Facing Burpee 2.Every 3 Min 15 Cal Assault Bike
18-8-2025 PAZARTESİ
Strength Every 2 Min For 16 Mim (8R) Fromt Squat 8-6-4-2-2-4-6-8 ( %70-75-80-85) -Then- Every 2 Min For 12 Min(6R) 12-10-8-6-4-2( %65-70-75-80-85-90) Bench Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Reverse Grip Bent Over Barbel Row 7 Bulgarian Split Squat Hold With Dumbbell Curl R) 7 Bulgarian Split Squat Hold With Dumbbell…
17-8-2025 PAZAR
Strength Every 1:30 Min For 9 Min(6R) 8 Push-Press(Rpe6-7) -Then- MetCon 5 Round For Time 20 Burpee 20 MedBall Clean(9Kg-6Kg) Cap Time:25 Min
16-8-2025 CUMARTESİ
Strength Every 1:30 Min For 9 Min(6R) 8 Deadlift(Rpe6-7) -Then- Conditioning 10 Round For Time 10 Toes-To-Bar 15 Hand-Release Push-Ups 20 Steps Walking Lunge(R1-L2) Cap Time:35 Min
15-8-2025 CUMA
MetCon Two Person Team 200 Wall-Ball(9Kg-6Kg) 150 Cal Assault Bike 100 Sit-Up 50 V-Up Cap Time:40 Min
14-8-2025 PERŞEMBE
Multi-Strength Every 2 Min For 16 Mim (8R) 8-6-4-2-2-4-6-8 (Rpe %70-75-80-85) Back Squat -Them- Every 2:15 Min For 11:15 Min(5R) 10 Floor Press(Rpe6-7) 10 Supinated Grip Strict Pull-Up -Then- For Time 10-9-8-7-6-5-4-3-2-1 Barbel Curl(20Kg-15Kg) Strict Barbell Press(20Kg-15Kg) Cap Time:10 Min
13-8-2025 ÇARŞAMBA
Conditioning 40 Min Emom(5R) 1.Every 2 Min 250 M Row 2.Every 2 Min 15 Burpee 3.Every 2 Min 1 Min Pllank 4.Every 2 Min 1 Min Wall-Sit Hold