10-11-2026 SALI
Oly Every 1:30 Min For 10:30 Min(7R) 3 Power Snatch (Rpe 4-6) 3 Overhead Squat -Then- Every 2 Min For 12 Min(6R) 3 Weight Pull-Up 5 Weight Paralel Bar Dips -Then- Core Strength 4 Round 1 Min:Elbow Plank 1 Min:Rest
9-11-2026 PAZARTESİ
MetCon Two Person Team For Time 150 Wall-Ball(9Kg-6Kg) 150 Sumo Deadlift High Pull( 40kg-20Kg) 150 Air Squat 150 Sit-Up Cap Time:40 Min
8-11-2026 PAZAR
MetCon 30 Min Emom(6R) 1.Min 12/10 Cal Assault Bike 2.Min:50 M KB Farmers Caary Walk(28Kg-16Kg) 3.Min:15 Sec:Supinated Grip Chin-Up Hold+30 Sec:Hollow Hold 4.Min:20 Hand-Release Push-Up 5.Min:Rest
7-11-2026 CUMARTESİ
Conditioning 50 Min Emom(5R) Every 5 Min For 750 M Row Every 5 Min For 40 Step Walking Lunge (R1-L2) 20 M Shuffle Run(10M-10M)
6-11-2026 CUMA
Strength Every 2 Min For 12 Min(6R) 8 Back Squat (Rpe 6-7) -Then- Every 3:30 Min For 17:30 Min(5R) 10 Seat Dumbbell Press(Rpe 6-7) 10 Bent Over KB Row 10 KB Deficit Push-Up 10 Leg Lifs Over KB(R1-L2)
5-11-2026 PERŞEMBE
MetCon 30 Min Emom(6R) 1.Min:4 Power Snatch(Rpe 6-7) 2.Min:15 Pull-Up 3.Min:50 D.U Or 100 Singel Junp Rope 4.Min:3 Wall-Clumber 5.Min:Rest
4-11-2026 ÇARŞAMBA
MetCon 30 Min Emom(6R) Every 2 Min 250 M Row Every 2 Min 12 Burpee 12 Kb Swing (24Kg-16Kg) Every 2 Min Rest
3-11-2026 SALI
MetCon Every 3:30 Min For 17:30 Min(5R) 5 Front Squat(Rpe 6-7) 10 Floor Press(Rpe 6-7) 15 Box Jump Over(24-“20”) -Then- Core Strength Every 3 Min For 12 Min(4R) 20 Alternate V-Up(R1-L2) 20 Sec:Single Leg Elbow Plank(R) 20 Sec:Single Leg Elbow Plank(L)
2-11-2026 PAZARTESİ
MetCon 5 Round For Time 30 Wall-Ball(9Kg-6Kg) 20 Pull-Up 10 Deadlift (Rpe 6-7) Cap Time:34 Min
1-11-2026 PAZAR
Body Weight Comditioning 10 Burpee 20 Sit-Up 10 Burpee 30 Step Walking Lunge(R1-L2) 20 Sit-Up 10 Burpee 40 Hand-Release Push-Up 30 Step Walking Lunge(R1-L2) 20 Sit-Up 10 Burpee 50 Air Squat 40 Hand-Release Push-Up 30 Walking Lunge(R1-L2) 20 Sit-Up 10 Burpee Cap Time:30 Min