29-04-2026 ÇARŞAMBA
Conditioning 35 Min Emom (5R) 1.Every 3:30 Min For 500 M Row 2.Every 3.30 Min For 25 Burpee
28-04-2026 SALI
Strength&Conditioning 27:40 Min Emom(5R) 1:20 Min:10 Bench Press(Rpe 6-7) 1:20 Min:12 KB Gorilla Row(R1-L2)(Rpe 6-7) 1:20 Min:20 M Double KB Farmers Caary Walking Lunge(Rpe 6-7) 1:20 Min:Rest -Then- Isometric Strength 4 Round 15 Sec:Single Leg Knee-Ups High Plank Hold(R) 15 Sec: Single Leg Knee-Ups High Plank Hold(L) 15 Sec:Rest 15 Sec:Single Leg Knee-Up Hollow Hold(R)…
26-04-2026 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Power Clean(Rpe 6-7) -Then- Every 1:30 Min For 10:30 Min(7R) 2 Back Squat(Rpe 8-9) -Then- Gymnastics Strength Every 2:15 Min For 11:15 Min(5R) 3 Wall-Climber 5 Strict C2 Bar Pull-Up
26-04-2026 PAZAR
MetCon For Time: 40-30-20-10 Push-Press(Rpe4-6) Bar Facing Burpees Kb Swing(24Kg-16Kg) Toes-To-Bar Cap Time:40 Min
25-04-2026 CUMARTESİ
Strength&Conditioning Every 5 Min For 25 Min(5R) 20 M Single Arm Dumbbell Overhead Walking Lunge(10M Rıght Arm/10 M Left Arm) 10 Single Arm Bent Over Ladmnine Row(10 Right Arm/10 Left Arm) 20 Plank Dumbell Pull Through (R1-L2) 20 Sec:Hollow Hold
24-04-2026 CUMA
MetCon 30 Min Emom(5R) Every 1:30 Min 250 M Row Every 1:30 Min 7 Deadlift (Rpe 6-7) 14 Hand-Release Push-Ups Every 1:30 Min 18/15 Cal Assault Bike Every 1:30 Min Rest
23-04-20226 PERŞEMBE
For Time: 150 Wall-Ball(9kg-6Kg) 100 Pull-Up Cap Time:34 Min
22-04-2026 ÇARŞAMBA
Two Person Team Conditioning For Time: 3000 M Row 75 Burpee Lateral Jump Over 1000 M Row 50 Burpee Lateral Jump Over Cap Time:40 Min
21-04-2026 SALI
Strength 12:30 Min Emom(5R) 1:30 Min:Double Dumbbell Bulgarian Split Squat(10R/10L) 1 Min Rest -Then- 12:30 Min Emom (5R) 1:30 10 Bench Press +10 Dumbell Supinated Biceps Curl 1 Min Rest -Then- 12:30 Min Emom(5R) 1:30 Min:10 Bent Over Barbell Roow +10 Tall Kneeling Double Dumbbell Overhead Triceps Extension 1 Min:Rest
20-04-2026 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Clean&Jerks (Rpe 4-6) -Then- Every 1:30 Min For 10:30 Min(7R) 2 Front Squat(8-9) -Then- Isometric Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Single Leg Glute Bridge Hold(R) 30 Sec:Single Leg Glute Bridge Hold(L) 1 Min:Rest