31-8-2026 PAZARTESİ
Strength Every 1:30 Mim 10:30 Min(7R) 4 Power Snatch (Rpe 6-7) -Then- Every 1:30 Min 10:30 Min(7R) 3 Back Squat (Rpe 6-7) -Then- Every 1:30 Min For 10:30 Min (7R) 5 Strict Press(Rpe 6-7)
29-08-2026 CUMARTESİ
Multi-Strength 30 Mim Emom(6R) 1.Min 8 Deadlift (Rpe 6-7) 2.Min:10 Tall Kneeling Arnold Press(Rpe6-7) 3.Min: 12 Renegade Row With Push-Up(R1-L2 + 1 Push-Up) 4.Min:14 Hollow Rock 5.Min:Rest
28-08-2026 CUMA
Two Person Team MetCon 40 Min Amrap 1000 M Row 20 Burpee Lateral Jump Row 20 Dumbell Power Snatch(R1-L2)
27-08-2026 PERŞEMBE
Strength 10 Min Emom 2 Power Clean+2 Front Squat(Rpe 4-6) -Then- Every 2:30 Min For 15 Min(6R) 10 Floor Press(Rpe 6-7) 10 Reverse Grip Strict Pull-Up -Then- Isometric Strength 3 Round 30 Sec:Hollow Hold 30 Sec:Rest 30 Sec:Ring Plank Hold 30 Sec:Rest
26-08-2026 ÇARŞAMBA
MetCon 40 Min Emom (5R) Every 2 Min For 12/10 Cal Assault Bike+15/12 Push-Up Every 2 Min For Rest Every 2 Min For 20 Wall-Ball+ 50/30 D.U Or 100/75 Single Jump Rope Every 2 Min Rest
26-08-2026 SALI
Multi-Strength 36 Min Emom(6R) 1.Min:20 M Dumbbells Farmers Caary Walking Lunge(R1-L2) 2.Min: 12 Renegade Row(R1-L2) 3.Min: 12 Paralel Bar Dips 4.Min: 15 Sec Singel Leg Wall-Sit Hold(R)+15 Sec :Simgle Leg Wall Sit Hold(L) 5.Min: Elbow Plank 6.Min:Rest
25-08-2026 PAZARTESİ
Strength&Conditioning 30:20 Emom(6R) 1.Every 1:20 Min 10 Front Squat(No Rack)(Rpe 4-6) 2.Every 1:20 Min 12 Barbell Burpee Lateral Jump 3.Every 1:20 Min 15 C2 Bar Pull-Up 4.Every 1:20 Min Rest
23-08-2028 PAZAR
MetCon 36 Min Emom(3R) 1.Every 6 Min 1000 M Row 2.Every 6 Min 12 Single Dumbell Devil Press(Rpe 7-8) 18 Med Ball Clean(9Kg-6Kg) 21 Sit-Up
22-08-2026 CUMARTESİ
Gymnastics Strength 20 Min Amrap Cindy 5 Pull-Up 10 Push-Up 15 Air Squat -Then- Isometric Strength Every 2:45 Min For 8:15 Min(3R) 1 Min:Plank 30 Sec:Hollow Hold
21-08-2026 CUMA
Two Person Team For Time 100-80-60-40 -20 Wall-Ball(9Kg-6Kg) Dumbell Power Snatch(R1-L2) Dumbell Goblet Front Lunge(R1-L2) Cap Time:40 Min