15-03-2026 PAZAR
Strength&Conditioning 37:30 Min Emom(5R) 1.Every 2:30 Min For 10 Front Squat(Rpe 4-6) No Rack 10 Barbel Reverse Grip Bent Over Row 2.Every 2:30 Min For 15/12 Cal Assault Bike 3.Every 2:30 Min 10 V-Up 15 Sit-Up 20 Sec :Hollow Hold
14-03-2026 CUMARTESİ
Strength &Condition 4 Rounds: 4:30 Minute Clock 500M Row Max Rounds: 3 Double Dumbell Devil Press 6 Dumbell Front Rack Squat Rest 2.5 Minutes
13-03-2026 CUMA
MetCon 30 Min Emom(6R) 1.Mi:12 Wall-Ball(9Kg-6Kg) 2.Min:12 Kb Swing(24Kg-16Kg) 3.Min:12 Toes-To-Bar 4.Min12/10 Cal Assault Bike 5.Min:Rest
12-03-2026 PERŞEMBE
Strength Every 215 Min For 15;45 Min(7R) 5 Power Clean(Rpe 6-7 3 Front Squat -Then- Every 2:15 Min For 11:15 Min(5R) 10 Floor Prees(Rpe 6-7) 10 Tall Kneeling Supinate Dumbel Curl -Then- Isometric Strength Every 2:45 Min For 8:15 Min(3R) 30 Sec:Plate Hollow Hold 1 Min:Elbow Plank
11-03-2026 ÇARŞAMBA
MetCon Two Person Team 200 Cal Row 100 Burpee Box Junp Over(24”-20”) Cap Time:35 Min
10-03-2026 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(Rpe 7-8) -Then- Every 1:30 Min For 10:30 Min(7R) 5 Deadlift (Rpe 7-8) -Then- Every 1:30 Min For 10:30 Min(7R) 5 Push-Press(Rpe 7-8)
9-03-2026 PAZARTESİ
Strength&Conditioning 24 Min Emom(6R) 1.Min:8 Double Dunbell Devil Press(Rpe 6-7) 2.Min:10 Med Ball Cleam(9Kg-6Kg) 3.Min:12 Pull-Up 4.Min:Rest -Then- Isometric Strength 4 Round 15 Sec:Single Leg Wall-Sit Hold(R) 15 Sec:Single Leg Wall-Sit Hold(L) 15 Sec:Rest 15 Sec:High Plank Knee-Up Hold(R) 15 Sec:Hgh Plank Knee-Up Hold(L) 30 Sec:Rest
8-03-2026 PAZAR
Strength&Conditioning Two Person Team 34 Min Amrap 500 M Row 20 Deadlift (80Kg-60Kg) 20 Dumbell Push-Press
7-03-2026 CUMARTESİ
MetCon Every 3:30 Min For 35 Min Emom(10R) 8 Burpees 10 KB Swimg (24Kg-16Kg) 12 Wall-Ball(9Kg-6Kg)
6-03-2026 CUMA
MetCon 37:30 Min Emom(5R) Every 2:30 Min For 15/12 Cal Assault Bike Every 2:30 Min For 10 Strict Pull-Ups 15 Hand-Release Push-Ups Every 2:30 Min For 1 Min:Wall-Sit Hold 30 Sec:Hollow Hold