23-7-2025 ÇARŞAMBA
Strength Every 1:45 Min For 12:15 Min Front Squat 8-6-4-2-4-6-8 Front Squat(Rpe5-6-7-8) -Then- Every 1:45 Min For 12:15 Min Bench Press 8-6-4-2-4-6-8 Bench Press(Rpe 5-6-7-8) -Then- Every 2 Min For 12 Min(6R) 20-15 Pull-Up
22-7-2025 SALI
Strength&Conditioning Two Person Team 6 Round For Time 500 M Row 20 Power Clean(60Kg-40 Kg) 20 Burpee Barbell Lateral jump Over Cap Time:40 Min
21-7-2025 PAZARTESİ
Strength&Conditioning 36 Min Emom(6R) 1.Every 3 Min 18/15 Cal Assault Bike 2.Every 3 Min 12 Barbel Front Rack Front Lunge(L1-L2) 11 Reverse Grip Bent Over Barbell Row 10 Paralel Bar Dips
20-7-2025 PAZAR
MetCon 6 Round For Time 12 Deadlift(Rpe 6-7) 15 Hand-Release Push-Up 18 Toes-To Bar 21 Wall-Ball(9Kg-6Kg) Cap Time:30 Min
19-7-2025 CUMARTESİ
Strength Every 1:45 Min For 10:30 (6R) 7 Back Squat(Rpe 6-7) -Then- Every 1:45 Min For 10:30 (6R) 7 Bench Press(Rpe 6-7) -Them- MetCon For Time 21-18-15-12-9-6-3 Box Jumps(24”20”) Strict Pull-Ups Cap Time:20 Min
18-7-2025 CUMA
Two Person Team Conditioning 150 Cal Assault Bike 200 Cal.Row 250 Step Walking Lunge(R1-L2) Cap Time:45 Min
17-7-2025 PERŞEMBE
Strength Every 1:20 Min For 9:15 Min(7R) 3 Fromt Squat(Rpe 7-8) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Tall Kneeling Goblet Landmine Press 15 Push-Ups -Then- Every 2:30 Min For 12:30 Min(5R) 10 C2Bar Pull-Up 10 Bent Over Dumbell Rear Lateral Raises
16-7-2025 ÇARŞAMBA
Oly Every 2 Mİn For 12 Min (6R) 10 Power Snatch (Rpe4-6) -Then- For Time: Karen 150 Wall -Balll(9Kg-6Kg) Cap Time:15 Min
15-7-2025 SALI
Conditioning 5 Round 1:30 Max Cal Row 1:30 Min:Rest 1:30 Min:Max Burpee Box Jump Over(24”-20”) 1:30 Min:Rest
14-7-2025 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) 10 Back Squat(Rpe 6-7) -Then- Every 2 Min For 12 Min(6R) 10 Deadlift(Rpe 6-7) -Then- Every 2 Min For 12 Min(6R) 8 Floor Press(Rpe 6-7) 8 Supinated Grip Strict Pull-Up