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
19-1-2026 PAZARTESİ
Strength 10 Min Emom 1 Squat Clean(Rpe 7-7,5) -Then- Strength&Conditioning 4 Round 4 Min Amrap 4 Hang Power Clean(50Kg-35Kg) 6 Push-Press(50Kg-35Kg) 8 Barbell Burpees Lateral Jump Rest:2 Min
18-1-2026 PAZAR
MetCon For Time: 40-30-20-10 Pull-Up KB Swimg(24Kg-16Kg) Push-Up Cap Time:30 Min
17-01-2026 CUMARTESİ
Strength&Conditioning For Time: 21-18-15-12-9-6-3 DeadLift (80Kg-40Kg) Wall-Ball(9Kg-6Kg) V-Up “After Each Round “ 50 D.U Or 100 Simgle Jump Rope Cap Time:34 Min