23-07-2026 PERŞEMBE
Strength&Conditioning Every 3:15 Min For 19:30 Min(6R) 5 Power Snatch (Rpe 6-7) 15 Wall-Ball(9 Kg-6 Kg) -Then- Gymnastics Strength For Time 21-18-15-12-9-6-3 Toes-To-Bar Hand-Release Push-Up Cap Time:18 Min
22-07-2026 ÇARŞAMBA
Conditioning 43:30 Min Emom(5R) 3 Min Max Cal Row 1:30 Min:Rest 3 Min Max Cal Assault Bike 1:30 Min:Rest
21-07-2026 SALI
Strength&Conditioning 28:20 Min Emom(5R) 1.Every 1:20 Min For 3 Front Squat(Rpe 7-8)+10 KB Swing(28Kg-16Kg) 2.Every 1:20 Min For 10 Singke Arm Kb Bent Over Row(R)-(L) 3.Every 1:20 Min For 10 Single Kb Front Rack Split Squat(R)-(L) 4.Every 1:20 Min For Rest
20-07-2026 PAZARTESİ
Two Person Team MetCon 40 Min Amrap 1000 M Row 50 Deadlift (80Kg-40 Kg) 40 Pull-Up
19-07-2026 PAZAR
MetCon 4 Round Total Round 5 Min Amrap 3 Power Snatch (50Kg-30Kg) 6 Burpee Lateral Jump Over 9 Air Squat Rest:2:30 Min
18-07-2026 CUMARTESİ
Strength&Conditioning 28:20 Min Emom(5R) 1.Every 1:20 Min For 3 Back Squat(Rpe 7-8)+3 Wall-Clımber 2.Every 1:20 Min For 10 Half Kneeling Dumbbell Press(R)+(L) 3.Every 1:20 Min For 6 Split Squat Hold Dumbbell Curl(R)-(L) 15 Sec:Single Leg Knee-Up Hollow Hold(R) 15 Sec:Single Leg Knee-Up Hollow Hold(L) 4.Every 1:20 Min For Rest
17-07-2026 CUMA
MetCon 36 Min Emom(6R) 1 Min:Max Rep Single Arm Devil Press(R1-L2) 2 Min:Rest 1 Min:Max Rep Wall-Ball(9Kg-6Kg) 2 Min:Rest
16-07-2026 PERŞEMBE
Multi-Strength Every 3:30 Min For 17:30 Min (5R) 10 Floor Press (Rpe 6-7) 10 Double Kb Front Rack Squat(Rpe 6-7) 10 Supinated Grip Strict Pull-Up -Then- Isometric Strength Every 3 Min For 12 Min(4R) 1 Min:Wall-Sit Hold 30 Sec:Extended Plank 20 Sec Hollow Hold
15-07-2026 ÇARŞAMBA
Conditioning 40 Mim Emom(5R) 2 Min Max Meter Row 2 Mim:Rest 2 Min:Max Burpee No Jump 2 Min:Rest
14-07-2026 SALI
Strength Every 3:30 Min For 17:30 Min(5R) 4 Power Clean(Rpe 7-8) 12 Glute Bridge Dumbell Floor Press(6-7) 16 Banded Face-Pull -Then- Every 3:30 Min 17:30 Min(5R) 4 Back Squat (Rpe 7-8) 12 Bent Over Dumbell Row 16 Plank Dumbell Pull Through (R1-L2)