14-11-2025 PAZAR
MetCon 30 Min Emom(6R) 1.Min :14/12Dumbell Power Snatch(R1-L2) 2.Min: 14/12 Toes-To-Bar 3.Min 20 M Dumbell Goblet Walking Lunge(R1-L2) 4.Min: 14/12 Plank Dumbell Pull Through (R1-L2) 5.Min:Rest
13-12-2025 CUMARTESİ
Strength Every 2 Min For 16 Min(8R) 6-4-2-2-4-6 -15-20 Back Squat(%75-%80-%85-%50-%40) -Then- Every 1:30 Min For 12 Min(8R) 6-4-2-2-4-6 -15-20 Bench Press(%75-%80-%85-%50-%40) -Then- Gymnastics Strength Every 3:30 Min For 14 Min(4R) 10 V -Up 15 Sec Supinated Grip Chın-Up Hold 10 V-Up 15 Sec:Supinate Grip Chın-Up Hold
12-12-2025 CUMA
MetCon Two Person Team For Time: 100-80–60-40-20 Wall-Ball(9Kg-6Kg) 50 Cal 40-30-20-10 Assault Bike Cap Time:34 Min
11-12-2025 PERŞEMBE
Oly Every 2 Min For 12 Min(6R) 4 Squat Cleam(Rpe 7-7,5) -Then- Every 2::30 Min For 15 Min(5R) 10 Tall Kneeling Ladmime Goblet Ptess 10 Strict Pull-Up -Them- Core Strength For Time 100 Sit -Up Cap Tiime:10 Min
10-12-2025 ÇARŞAMBA
Conditioning Two Person Team 3K-2K-1K-500 M Row 50-40-30-20 Burpee Lateral Jump Over Cap Time:40 Min
9-12-2025 SALI
Strength Every 3 Min For 15 Min(5R) 10 Bench Press(Rpe 6-7) 8 Double Dumbbell Bulgarian Split Squat(R) 8 Double Dumbbell Bulgarian Split Squat(L) -Then- Every 3 Min For 15 Min(5R) 10 Deadlift (Rpe 6-7) 8 Bird Dog Dumbbell Row(R) 8 Bird Dog Dumbell Row(L) -Then- Core Strength 4 Round 30 Sec:Hollow Hold 1 Min:Plank
8-12-2025 PAZARTESİ
Isometric Strength Every 2 Min For 8 Min(4R) 30 Sec Double Kettlebell Front-Rack Hold 15 Sec:Supinate Grip Chin-Up Hold -Then- 4 Round 15 Sec:Single Arm Hıgh Plank Hold(R) 15 Sec Single Arm Hıgh Plank Hold(L) 15 Sec:Rest 15 Sec:Single Leg Wall-Sit Hold(R) 15 Sec:Single Leg Wall-Sit Hold(L) 15 Sec:Rest -Then- Strength Every 1:30 Min,for 18…
7-12-2025 PAZAR
MetCon For time: 21-15-9 reps of: Wall-Ball(9Kg-6Kg) Toes-to-bar Strict Burpees Rest 2 minutes 15-12-9 reps of: Wall-ball shots Toes-to-bars Strict Burpee Cap Time:30 Min
6-12-2025 CUMARTESİ
Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats Cap Time:34 Min
5-12-2025 CUMA
MetCon 25 Min Emom(5R) 1.Every 2:30 Min For 18/15 Cal Row 2.Every 2:30 Min For 12 Deadlift (Rpe 6.6,5) 10 Box Jump Over(24”-20”) -Then- Isometric Strength 3 Round 1 Min:Wall-Sit Hold 30 Sec:Rest 1 Min:Elbow Plank 1 Min:Rest