7-01-2026 ÇARŞAMBA
Conditioning 45 Min Emom(5R) 2 Min:500/400 M Row 1 Min:Rest 2 Min:18/15 Burpee 1 Min:Rest 2 Min:18/15 Cal Assault Bike 1 Min:Rest
6-01-2026 SALI
Strength&Conditioning Every 3:30 Min For 35 Min(10R) 3 Power Clean+3 Fromt Squat(Rpe4-6) 10 Wall-Ball(9Kg-6Kg) 10 Toes-To-Bar
5-01-2026 PAZARTESİ
Strength&Conditioning 40 Min Emon(5R) 1 Min:Max Rep Double Dumbell Step-Up(24”20”)(R1-L2) 1 Min:Rest 1 Min:Max Rep Double Dumbell Alternating Floor Press(R1-L2) 1 Min:Rest 1 Min Max Rep Box Jump Over(24”20”) 1 Min:Rest 1 Min:Max Rep Dumbell Deficit Push-Ups 1 Min:Rest
4-01-2026 PAZAR
MetCon 5 Round For Time 21 Wall-Ball(9Kg-6Kg) 18 Dumbell Power Snatch(R1-L2) 15 Toes-To-Bar Cap Time:32 Min
3-01-2026 CUMARTESİ
Conditioning 6 Round 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max Strict Burpee 1 Min:Rest
2-01-2026 CUMA
Strength 10 Min Emom 3 Power Snatch (Rpe6-7) -Then- 10 Min Emom 2 Front Squat(Rpe 6-7) -Then- MetCon 21-18-15-12-9-6-3 For Time: Pull-Up Push-Press(Rpe4-6j Cap Ti me:20 Min