13-4-2025 PAZAR
Oly Every 2 Min For 12 Min(6R) 5 Squat Snatch(Rpe 4-6) -Then- Strength Every 2:30 Min For 12:30 Min(6R) 10 Pull-Up 10 Push-Press(Rpe4-6) -Then- Core Strength Every 3 Min For 12 Min(4R) 1 Min:Plank 30 Sec:Hollow Hold
12-4-2025 CUMARTESİ
MetCon Every 4 Min For 20 Min Emom(5R) 100 M Burpees Broad Jump -Then- Every 4 Min 16 Min Emom(4R) 50 Steps Walking Lunge(R1-L2)
11-4-2025 CUMA
Strength Every 2 Min For 12 Min(6R) 10 Overhead Squat(Rpe4-6) -Then- Every 2 Min For 10 Min(5R) 10 Supinated Grip Strict Chin-Up -Then- Every 2:30 Min For 12:30 Min(5R) 20 Push-Ups 10 Barbell Curl
10-4-2025 PERŞEMBE
MetCon Two Person Team 3 K Row 100 Cal Assault Bike 300 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
9-4-2025 ÇARŞAMBA
Strength&Conditioning 35 Mim Emom(10 R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 15 Floor Press(Rpe 4-6) 12 Hang Power Clean(Rpe 4-6) 10 Toes-To-Bar
8-4-2025 SALI
Two Person Team MetCon 100 Senkronize Thruster(40 Kg-30 Kg) 100 Senkronize Bar Facing Burpee 5 Min: Senkronize Wall-Sit Hold 5 Min:Senkronize Plank Cap Time:34 Min
7-4-2025 PAZARTESİ
Strength&Conditioning 5 Round 1.Every 2 Min For 12 Back Squat(Rpe4-6) 2.Every 2 Min For 12-10 Cal Assault Bike 3.Every 2 Min For 20 Kb Swing(24Kg-16Kg)
6-4-2025 PAZAR
MetCon 5 Round 1.Every 3 Min For 500 M Row 2.Every 3 Min For 20 Pull-Up 75 D.U Or 100 Single Jump Rope
5-4-2025 CUMARTESİ
MetCon 24 Min Emom (6R) 1.Mim:12/10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min: 15 Burpee No Jump 4.Mİn:Rest -Then- Isometric Strength 4 Round 20 Sec:Single Leg Elbow Plank(R) 20 Sec:Single Leg Elbow Plank(L) 40 Sec:Rest
4-4-2025 CUMA
Strength Every 2 Min For 12 Min(6R) 10 Back Squat(Rpe 4-6) -Then- Every 4 Min For 20 Min(5R) 8 Tall Kneeling Arnold Press 10 Dumbell Renagade Row(R1-L2) 12 Dumbell Front Rack Reverse Lunge(R1-L2) 14 Toes-To-Bar