30-7-2025 ÇARŞAMBA
Two Person Team Conditioning 100-75-50 Cal .Assault Bike 100-75-50 Cal.Row Cap Time:40 Min
29-7-2025 SALI
MetCon 36 Min Emom(6R) 1.Every 2 Min For 12 C2Bar Pull-Up+12 Wall-Ball(9Kg-6Kg) 2.Every 2 Min For 12 Burpee+ 50 D.U Or 100 Single Jump Rope 3.Every 2 Min For Rest
28-7-2025 PAZARTESİ
Oly Every 2 Min For 12 Min(6R) 5 Squat Clean(Rpe7-8) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Bench Press(Rpe6-7) 20/15 Push-Ups -Then- Core Strength Every 2:30 Min For 10 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
27-7-2025 PAZAR
Conditioning Three Person Team 900 Cal Assault Bike Cap Time:50 Min
26-7-2025 CUMARTESİ
Strength &Conditoning 6 Round For Time: 10 Deadlift (Rpe4-6) 15 Hand-Release Push-Up 20 Sit-Up 25 Sec:Hollow Hold 50 D.U Or 75 Singel Jump Rope Cap Time:34 Min
25-7-2025 CUMA
Strength&Conditioning 7 Round For Time 21 Wall-Ball(9Kg-6Kg) 18 KB Swing(24Kg-16Kg) 15 Box Jump Over(24”-20”) Cap Time:32 Miin
24-07-2025 PERŞEMBE
Conditioning Two Person Team 10 K Row Cap Time:45 Min
23-7-2025 ÇARŞAMBA
Strength Every 1:45 Min For 12:15 Min Front Squat 8-6-4-2-4-6-8 Front Squat(Rpe5-6-7-8) -Then- Every 1:45 Min For 12:15 Min Bench Press 8-6-4-2-4-6-8 Bench Press(Rpe 5-6-7-8) -Then- Every 2 Min For 12 Min(6R) 20-15 Pull-Up
22-7-2025 SALI
Strength&Conditioning Two Person Team 6 Round For Time 500 M Row 20 Power Clean(60Kg-40 Kg) 20 Burpee Barbell Lateral jump Over Cap Time:40 Min
21-7-2025 PAZARTESİ
Strength&Conditioning 36 Min Emom(6R) 1.Every 3 Min 18/15 Cal Assault Bike 2.Every 3 Min 12 Barbel Front Rack Front Lunge(L1-L2) 11 Reverse Grip Bent Over Barbell Row 10 Paralel Bar Dips