20-12-2025 CUMARTESİ
Strength Every 2 Min For 10 Min(5R) 10 Back Squat(Rpe 6-7) -Then- Every 2 Min For 10 Min(5R) 10 Deadlift (Rpe 6-7) -Then- Gymnastics Strength Every 3 Min For 15 Min(5R) 15 Pull-Up 15 Hand-Release Push-Ups
19-12-2025 CUMA
Conditioning 42 Min Emom (4R) 1.Every 3:30 Min 500 M Row 2.Every 3:30 Min 25 /20 Cal Assault Bike 3.Every 3:30 Min 20/15 Burpee Box Jump Over(24”-20”)
18-12-2025 PERŞEMBE
Strength&Conditioning Every 2:45 Min For 13:45 Min(5R) 5 Power Snatch (Rpe 6-7) 15 Wall-Ball(9Kg-6Kg) -Then- 20 Min Emom(10R) Odd: 5 Pull-Up 10 Push-Up 15 Air Squat Even Rest
17-12-2025 ÇARŞAMBA
Strength&Conditioning 30 Min Emom (6R) 1.Min:10 Cal Assault Bike 2.Mİn:10 Deadlift(Rpe 6-7) 3.Min:50 D.U Or 100 Single Jump Rope 4.Min 10 V-Up +10 Hollow Rock 5.Min:Rest
16-12-2025 SALI
Strength&Conditioning Every 2:15 Min For 11:15 Min(5R) 20 M Dumbell Farmers Caary Walking Lunge(R1-L2) -Then- 25 Min Emom(5R) 1.Min:12 Glute Bridge Dumbbell Floor Press 2.Min:12 Paalel Bar Dips 3.Min:12 Bent Over Dumbell Rear Lateral Raises 4.Min:12 Inverted Ring Row 5.Min:Rest
15-12-2025 PAZARTESİ
Strength&Conditioning Every Min 4 For 24 Min(6R) 5 Power Clean(Rpe 6-7) 5 Front Squat(Rpe 6-7) 10 Barbell Facing Burpee -Then- Isometric Strength 3 Round 30 Sec:Wall-Plank 30 Sec:Rest 30 Sec:Hollow Hold 30 Sec:Rest
14-11-2025 PAZAR
MetCon 30 Min Emom(6R) 1.Min :14/12Dumbell Power Snatch(R1-L2) 2.Min: 14/12 Toes-To-Bar 3.Min 20 M Dumbell Goblet Walking Lunge(R1-L2) 4.Min: 14/12 Plank Dumbell Pull Through (R1-L2) 5.Min:Rest
13-12-2025 CUMARTESİ
Strength Every 2 Min For 16 Min(8R) 6-4-2-2-4-6 -15-20 Back Squat(%75-%80-%85-%50-%40) -Then- Every 1:30 Min For 12 Min(8R) 6-4-2-2-4-6 -15-20 Bench Press(%75-%80-%85-%50-%40) -Then- Gymnastics Strength Every 3:30 Min For 14 Min(4R) 10 V -Up 15 Sec Supinated Grip Chın-Up Hold 10 V-Up 15 Sec:Supinate Grip Chın-Up Hold
12-12-2025 CUMA
MetCon Two Person Team For Time: 100-80–60-40-20 Wall-Ball(9Kg-6Kg) 50 Cal 40-30-20-10 Assault Bike Cap Time:34 Min
11-12-2025 PERŞEMBE
Oly Every 2 Min For 12 Min(6R) 4 Squat Cleam(Rpe 7-7,5) -Then- Every 2::30 Min For 15 Min(5R) 10 Tall Kneeling Ladmime Goblet Ptess 10 Strict Pull-Up -Them- Core Strength For Time 100 Sit -Up Cap Tiime:10 Min