18-3-2025 SALI
Conditioning 2 Round Every 10 Min Max Km Row Rest: 2 Min Every 10 Min 60-50 Cal Assault Bike + Remaining Time: Max Burpee No Jump Rest: 2 Min
17-3-2025 PAZARTESİ
Strength Every 2 Min For 12 Min (6R) 10 Back Squa(Rpe4-6) -Then- Every 2:40 Min For 13:20 Min(5R) 12 Kneeling Ladmine Press(R) 12 Kneeling Ladmine Press(L) 20 Sec:Singel Arm High Plank Hold(R) 20 Sec:Singel Arm Hıgh Plank Hold(L) -Then- Gymnastics Strength Every 1:30 Min For 9 Min(6R) 10 Strict Pull-Ups
16-3-2025 PAZAR
Strength&Conditioning 10 Round For Time 10 Dead Lift(80Kg-40Kg) 10 Toes-To-Bar 10 Burpee Lateral Junp Over Cap Time:34 Mim
15-3-2025 CUMARTESİ
MetCon 30 Min Emom(6R) 1.Min:12-10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:75-50 D.U Or 100 Or 75 Single Jump Rope 4.Min:Plank 5.Min:Rest
14-3-2025 CUMA
Two Person Team Conditioning 75-50-35-20 Cal Row 50-40-30-20 Single Arm Devil Press Cap Time:34 Min
13-3-2025 PERŞEMBE
Strength&Conditioning 24 Min Emom(6R) 1.Min:8 Back Squat(Rpe4-6) 2.Min: 10 Cal Assault Bike 3.Min: 12 Tall Kneeling Arnold Press 4.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 Hollow Rock 10 V-Up 20 Sec:V-Up Hold
12-3-2025 ÇARŞAMBA
Oly Every 1:15 Min For 8:45 Min(7R) 3 Power Snatch +3 Overhead Squat(Rpe4-6) -Then- Strength Every 4 Min For 20 Min (5R) 12 Floor Press(Rpe 4-6) 10 Bent Over Barbel Row 12 Push-Up 10 Bent Over Dumbell Rear Lateral Raises
11-3-2025 PAZARTESİ
MetCon 28 Min Emom(7R) 1.Min:5 Strict Pull-Up+10 Push-Ups+15 Air Squat 2.Min:15/12 Cal Row 3.Min:50 Double-Unders Or 75 Single Jump Rope 4.Min:Rest -Then- Isometric Strength Every 2:45 Min 11 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
10-3-2025 PAZARTESİ
Two Person Team (I Go You Go) 5 Round 4 Min Amrap 4 Hang Power Clean(50Kg-30Kg) 3 Front Squat(50Kg-30Kg) 2 Shoulder The Overhead(50Kg-30Kg) Rest:2 Min -İnmediatly After- 6 Min Anrap Max Senkronize Bar Facing Burpee
9-3-2025 PAZAR
MetCon For Time: 50-40-30-20-10 Medball Clean(9Kg-6Kg) KB Swimg(24Kg-16Kg)