20-10-2026 SALI
MetCon 30 Min Emom(6R) 1.Min:8 Single Arm Devil Press(Rpe 6-7) 2.Min:10 Box Jump Over(24”20”) 3.Min:12 Pull-Up 4.Min:14 Dumbel Goblet Front Lunge(R1-L2) 5.Min:Rest
19-10-2026 PAZARTESİ
Strength&Conditioning Every 4:30 Min For 27 Min(6R) 3 Squat Clean(Rpe 6-7) 15 Push-Up 4 Front Squat 15 Toes-To-Bar -Then- Isometric Strength 3 Round 20 SecSplit Squat Hold(R) 15 Sec:Rest 20 Sec:Split Squat Hold(L) 15 Sec:Rest 20 Sec:Elbow Star Plank(R) 15 Sec:Rest 20 Sec:Elbow Star Plank(L) 15 Sec:Rest
18-10-1026 PAZAR
Multi-Strength Every 5 Min For 30 Min(6R) 8 Single Arm Kb Fromt Rack Squat(R) 8 Single Arm Kb Fromt Rack Squat(L) 20 M Single Arm Kb Walk(R)(10M-10M) 20 M Single Arm Kb Walk(L)(10M-10M) 40 M Broad Jump(10M-10M) 45 /30 Sec Hanging Hold
17-10-2026 CUMARTESİ
Conditioning For Time 150 Wall-Ball(9Kg-6Kg) 100 Pull-Up 75 Burpee Cap Time:35 Min
16-10-2026 CUMA
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat (Rpe 8-8,5) -Then- Every 4 Min For 20 Min(5R) 10 Half Kneeling Landmine Press(R)(Rpe 6-7) 10 Half Kneeling Landmine Press(L) 10 Dumbell Bird Dog Row(R) 10 Dumbell Bird Dog Row(L) 30 Sec:Half Push-Up Hold 30 Sec: Superman Hold
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