15-10-2026 PERŞEMBE
Strength Every 1:45 Min For 10:30 Min(6R) 5 Power Snatch (Rpe 4-6) -Then- MetCon For Time: 21-18-15-12-9-6-3 Push-Press(50Kg-30Kg) Toes-To-Bar Cap Time:20 Min
14-10-2026 ÇARŞAMBA
Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min 15 No Jump Burpee 50 D.U Or 100 Singel Jump Rope
13-10-2026 SALI
MetCon 36 Min Emom(6R) 1.Every 2 Min For 12 Medball Clean+12 C2Bar Pull-Up 2.Every 2 Min For 14/12 Cal Assault Bike 3.Every 2 Mim For Rest
12-10-2026 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat (Rpe 8-8,5) -Then- Every 3:45 Min For 18:45 5R) 12 Floor Press (Rpe 6-7) 12 Bent Over Dumbell Row(Rpe 6-7) 15 Sec:Hanging L-Sit Hold 30 Sec:Hollow Hold
11-10-2026 PAZAR
MetCon 27 Min Emom(6R) 1.Every 1:30 Min For 15/12 Cal Row 2.Every 1:30 Min For 15 Kb Swing+12 Burpees 3.Every 1:30 Min For Rest
10-10-2026 CUMARTESİ
Strength Every 3 Min For 15 Min(5R) 10 Deadlift Lift(Rpe 6-7) 10 Half Kneeling Singel Arm Dumbbell Press(R) 10 Half Kneeling Singel Arm Dumbbell Press(L) -Then- Every 3 Min For 15 Min(5R) 10 Landmine Goblet Press(Rpe 6-7) 10 Reverse Grip Strict Pull-Up
9-10-2026 CUMA
MetCon 36 Min Emom(6R) 1.Every 2 Min For 200 M Shuttle Run(10M-10M) 2.Every 2 Min For 20 Wall-Ball(9Kg-6Kg) 15 Push-Up 3.Every 2 Min For Rest
8-10-2026 PERŞEMBE
Strength&Conditioning Every 3:30 Min For 21 Min(6R) 3 Power Clean+3 Fromt Squat(Rpe 6-7) 12 C2Bar Pull-Up 12 Box Junp Over(24”-20”) -Then- Core Strength For Time: 50-30-10 Sit-Up Alternate V-Up(R1-L2) Cap Time: 12 Min
7-10-2026 ÇARŞAMBA
MetCon 30 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:20 Step Walking Lunge(R1-L2) 3.Min:60 M Farmers Caary Walks 4.Min:30 Sec:Extended Plank+15 Sec Hollow Hold 5.Min:Rest
6-10-2006 SALI
Two Person Team MetCon 35 Min Amrap 500 M Row 20 Burpee Lateral Jump Over 30 Medball Clean(9Kg-6Kg)