30-9-2026 ÇARŞAMBA
Conditioning 3 Round Every 6 Min 1000 M Row Every 6 Min 30 Burpee
28-9-2026 SALI
Strength Every 2 Min For 12 Min (6R) Back Squat 12-10-8-6-4-2 (Rpe 5-8,5) -Then- Every 2 Min For 12 Min(6R) 12-10-8-6-4-2(Rpe 5-8,5) DeadLift -Then- Every 2:15 Min For 11:15 Min(5R) 10 Floor Press(Rpe 6-7) 10 Reverse Grip Bent Over Barbel Row(Rpe6-7)
28-9-2026 PAZARTESİ
Strength&Conditioning Every 5:30 Min For 32:30 Min Emom(5R) 12 Push-Press(Rpe 4-6) 15 Pull-Up 18 Box Jump Over(24”-20”) 21 Sit-Up
27-9-2026 PAZAR
MetCon 5 Round For Time 21 Wall-Ball(9Kg-6Kg) 18 Dumbell Power Snatch(R1-L2)-Rpe(7-8) 15 Push-Ups 12 Toes-To-Bar Cap Time:30 Min
26-9-2026 CUMARTESİ
MetCon Every 6 Min for 30 Min(5R) 250 M Row 200 M Run 20 Kettlebell Goblet Squat(28Kg-16Kg) 75 D.U Or 125 Singel Jump Rope
25-9-2026 CUMA
MetCon 30 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:12 Floor Press 3.Min:12 Pull-Up 4.Min:Elbow Plank 5.Min:Rest
24-9-2026 PERŞEMBE
Conditioning Two Person Team Wod 35 Min Amrap 100 M Burpee Broad Junp(10M-10M) 200 M Shuttle Run (10M-10M)
23-9-2026 ÇARŞAMBA
Strength Every 3 Min For 15 Min(5R) 8 Double Dumbell Bulgarian Split Squat (R) 8 Double Dumbell Bulgarian Split Squat(L) 20 Sec:Copanhagen Plank(R) 20 Sec:Copanhagen Plank(L) -Then- Every 3 Min For 15 Min(5R) 10 Bench Support Single Arm Dumbbell Row(R) 10 Bench Support Single Arm Dumbbell Row(L) 10 Single Arm/Single Leg Glute Bridge Dumbbell Floor…
22-9-2026 SALI
Strength&Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 21 Wall-Ball(9Kg-6Kg) 15 Kb Swing(24Kg-16Kg)
21-9-2026 PAZARTESİ
Strength &Conditimig Every 2 Min For 14 Min(7R) 3 Squat Clean(Rpe 6-7) 2 Front Squat -Then- MetCon For Time: 21-18-15-12-9-6-3 Burpee Barbell Lateral Jump Over Toes-To-Bar Cap Time:20 Min