30-5-2025 CUMA
MetCon 28 Min Emom(7R) 1.Min:10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:50 Double-Unders Or 100 Single Jump Rope 4.Min:Rest -Then- Isometric Strength 3 Roınd 1 Min:Plank 1 Min:Wall-Sit Hold 1 Min:Rest
29-5-2025 PERŞEMBE
Oly. Every 3 iMin For 18 Min (6R) 5 Power Clean+5 Front Squat(Rpe6-7) -Then- Multi-Strength Every 3:15 Min For 16:15 Min(5R) 10 Floor Press (Rpe 7-8) 30 Ring Mountain Climber (R1-L2) 30 Sec:Hollow Hold
28-5-2025 ÇARŞAMBA
Two Person Team MetCon 150 Cal Assault Bike 150 Pull-Up 150 Burpee Cap Time:40 Min
27-5-2025 SALI
Strength Every 1:45 Min For 12:15 Min(7R) 5 Back Squat(Rpe 7-8) -Then- Every 1:45 Min For 12:15 Min(7R) 5 Deadl Lift (Rpe 7-8) -Then- Every 1:45 Min For 12:15 Min(7R) 5 Bench Press (Rpe 7-8)
26-5-2025 PAZARTESİ
Two Person Team Strength&Conditioning 6 Rounds Total Reps 4 Min Clock 500 M Row Then AMRAP: 3 Hang Power Cleans(60Kg-40Kg) 6 Push-Ups 9 Air Squats Rest:2 Min
25-5-2025 PAZAR
MetCon 30 Min Emom (6R) 1.Min:15 Cal Assault Bike 2.Min:20 Jumping Lunge(R1-L2) 3.Min 15 Toes-To-Bar 4.Min: 20 Alternate V-Up (R1-L2) 5.Min:Rest
24-5-2025 CUMARTESİ
MetCon 28 Min Emom(7R) 1.Min:15 Burpee 2.Min:12 Cal Row 3.Min: 10 Pull-Up 4.Min:Rest
23-5-2025 CUMA
MetCon 5 Round 2 Min Max Cal Assault Bike 2 Min:Rest 2 Min Max Wall-Ball(9Kg-6Kg) 2 Min:Rest
22-5-2025 PERŞEMBE
Oly 10 Min Emom 2 Clean&Jerks (Rpe 4-6) -Then- 10 Min Emom 2 Front Squat(Rpe 6-7) -Then- Every 2:30 Min For 12:30 Min(5R) 12 Floor Press(Rpe 4-6) 12 Kb Swing(24Kg-16Kg)
21-5-2025 ÇARŞAMBA
Multi-Strength Every 3 Min For 15 Min 10 Back Squat(Rpe 4-6) 10 Arnold Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Bent Over Barbell Row 6 Split Squat With Dumbbell Curl(R) 6 Split Squat With Dumbbell Curl(L) -Then- Isometric Strength Every 2 Min For 8 Min(4R) 15 Sec:Supinated Grip Chin-Up Hold 30 Sec:Hollow Hold