24-10-2026 CUMARTESİ
Conditioning 40 Min Emom(5R) 2 Min Max Cal Assault Bike 2 Min:Rest 2 Min:Max Burpee 2 Min:Rest
23-10-2026 CUMA
Strength Every 2 Min For 16 Min (8R) 8-6-4-2-2-4-6-8(Rpe 6-7-8–9) Back Squat -Then- Every 3:30 Min For 21 Min(6R) 12 Kb Gorillas Row(R1-L2) 10 Kb Deficit Push-Up 8 Kb Swing(28Kg-16Kg) 6 Strict Pull-Up
22-10-2026 PERŞEMBE
MetCon 30 Min Emom(6R) 1.Every 1:15 Min 4 Power Snatch(Rpe 6-7) 2.Every 1:15 Min 15 Wall-Ball(9Kg-6Kg Or 10 Dıoub Kb Forn Sqıat 3.Every 1:15 Min 15 Hand-Release Push-Ups 4.Every 1:15 Rest Rest
21-10-2026 ÇARŞAMBA
Conditioning Two Person Team 10 K Row Cap Time:45 Min
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