28-07-2026 SALI
MetCon 30 Min Emom(6R) 1.Min:15 Cal Row 2.Min:50 D.U Or 75 Singel Jump Rope 3.Min:12 Burpees 4.Min:12 Toes-To Bar 5.Min: Rest
27-07-2026 PAZARTESİ
Strength Every 1:45 Min For 1215 Min(7R) 3 Squat Clean(Rpe 7-8) -Them- Every 3:30 Min For 21 Min (6R) 3 Wall-Clımber 5 Strict C2Bar Pull-Up 8 Barbell Shoulder Press(Rpe 4-6)
26-07-2026 PAZAR
MetCon 30 Min Emom(5R) 1.Mim 14 Dumbell Power Snatch(R1-L2) 2.Min:15 Hamd-Release Push-Up 3.Min:20 Sit-Up 4.Min:30 Sec:Hollow Hold 5.Min:Wall-Sit Hold 6.Min:Rest
25-07-2026 CUMARTESİ
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min 10 Deadlift (Rpe 7-8) 12 Burpee Lateral Jump Over
24-07-2026 CUMA
Strength Every 2 Mim For 12 Min(6R) 8 Back Squat(Rpe 7-8) -Then- 10 Min Emom(5R) Odd:8 Floor Press(Rpe 7-8)+ 8 Dumbbell Supinated Curl Even:Rest -Then- 10 Min Emom(5R) Odd:8 Reverse Grip Bent Over Barbel Row+ 8 Floor Dumbbell Triceps Extension Even:Rest
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