29-01-2026 PERŞEMBE
Strength 10 Min Emom 2 Squat Snatch(Rpe4-6) -Then- 10 Min Emom 2 Back Squat(Rpe 6-7) -Then- Isometric Strength Every 3 Min For 12 Min (4R) 30 Sec:Barbel Overhead Hold 15 Sec:Supinate Grip Chim-Up Hold 1 Min Elbow Plamk
28-01-2026 ÇARŞAMBA
Strength&Conditioning 30 Min Emom (6R) 1.Min:12 Cal Row 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min: 50 U Or 100 Single Jump Rope 4.Min:10 V-Up+20 Sec:Hollow Hold 5.Min:Rest
27-01-2026 SALI
Strength &Condition 30 Mim Emom(6R) 1.Min: 4 Squat Clean(Rpe4-6) 2.Min: 15 Pull-Up 3.Mim:15 Hand-Release Push-Ups 4.Min:10 Cal.Assault Bike 5.Min:Rest
26-01-2026 PAZARTESİ
Two Person Team MetCon 40 Min Amrap 200 M Shuttle Run(10 M -10M) 40 M Burpees Broad Jump 100 M Walking Lunge(10M-10M)
25-01-2026 PAZAR
Strength&Conditioning 30 Min Emom(5R) 1.Min:20 Kb Swimg (24 Kg-16Kg) 2.Min:20 Kb Goblet Squat (24Kg-16Kg) 3.Min:Rest 4.Min:75 D.U Or 100 Simgle Jump Rope 5.Min:20 Double Dumbbell Step-Up(R1-L2)(20”) 6.Min:Rest
24-01-2026 CUMARTESİ
MetCon 4 Round 5 Min Amrap 4 Power Snatches(50Kg-30Kg) 8 Burpee Lateral Jump Over Rest: 2.5 Min
23-01-2026 CUMA
MetCon 35 Min Emom(5R) 1.Every 3:30 Min 500 M Row 2.Every 3:30 Min 15 Toes-To -Bar 25 Push-Up 35 Air Squat
22-01-2026 PERŞEMBE
Strength Back Squat 5 Min Emom 4 reps (Rpe 7-7.5 ) 5 Min Emom 3 reps (Rpe 8-8.5) -Then- Deadlift 5 Min Emom 4 reps (Rpe 7-7.5 ) 5 Min Emom 3 reps (Rpe 8-8.5) -Then- Strict Shoulder Press 5 Min Emom 4 reps (Rpe 7-7.5 ) 5 Min Emom 3 reps (Rpe 8-8.5)
21-01-2026 ÇARŞAMBA
Two Person Team MetCon 35 Min Amrap 1 K Row 50 Wall-Ball(9 Kg-6Kg 30 Burpee Lateral Jump Row
20-01-2026 SALI
Strength&Conditioning 30 Min Emom(5R) 1.Min:12 Barbel Behind Neck Reverse Lunge(R1-L2) 2.Min:12/10 Cal Assault Bike 3.Min:Rest 4.Min:12 Dumbell Power Snatch(R1-L2) 5.Min:15 Sit-Up+10 Sec Hollow Hold 6.Min:Rest