24-2-2025 PAZARTESİ
Strength Every 2 Min For 20 Min(10R) Back Squat 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- 20 Min Emom(5R) 1.Min: 12 Tall Kneeling Landmine Goblet Press 2.Mim:12 Kb Swing(28Kg-16Kg) 3.Min: 12 Toes-To-Bar 4.Min:Rest
23-2-2025 PAZAR
MetCon 24 Min Emom(6R) 1.Min:100 M Shuttle Run(10M-10M) 2.Min:15 Burpee No Jump 3.Min: 20 Wall-Ball(9Kg-6Kg) 4.Mün:Rest -Then- Isometric Strength 4 Round 30/25 Sec:Star Plank(R) 30 Sec:Rest 30/25 Sec:Star Plank(L) 30 Sec:Rest
22-2-2025 CUMARTESİ
Strength Every 1:45 Min For 17:30 Min(10R) Deadlift 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- Every 1:45 Min For 17:30 Min(10R) Push-Press 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- Isometric Strength 4 Round 1 Min:Plank 1 Min:Wall-Sit Hold 1 Min:Rest
21-2-2025 CUMA
Strength&Conditioning 5 Round 1.Every 3 Min For 500 M Row 2.Every 3 Min For 40 Steps Dumbbell Farmer’s Carry Walking Lunge(R1-L2)
20-2-2025 PERŞEMBE
Strength 24 Min Emom(8R) 1.Min:10 Floor Press(Rpe4-6)+10 Pull-Up 2.Min:15 Push-Ups+10 Reverse Grip Bent Over Barbel Row 3.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 20 Alternate V-Up(R1-L2) 15 Hollow Rock
19-2-2025 ÇARŞAMBA
Oly 10 Min Emom 5 Power Snatch(Rpe4-6) -Then- Every 2 Min For 20 Min(10R) Fromt Squat 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- Static Core Strength 6 Round 20 Sec:Hollow Hold 40 Sec:Rest
18-2-2025 SALI
Condition 5 Round Total Cal 2 Min Max Cal Row 2 Min:Rest 2 Min:Max Cal Assault Bike 2 Min:Rest
17-2-2025 PAZARTESİ
Strength&Conditioning Two Person Team 100 Squat Clean(50Kg-30Kg) 75 Push-Pres(50Kg-30Kg) 50 Senkronize Bar Facing Burpee Cap Time:30 Min
16-2-2025 PAZAR
Strength&Conditioning 28 Min Emom(7R) 1.Min:5 Squat Snatch(Rpe4-6) 2.Min:20 Wall-Ball(9Kg-6Kg) 3.Min:50 D.U Or 75 Singel Jump Rope 4.Min:Rest
15-2-2025 CUMARTESİ
MetCon 48 Min Emom (4R) Every 6 Min For 1000 M Row Every 6 Min For 20 Kb Swing(24Kg-16Kg) 20 Burpee