12-08-2026 ÇARŞAMBA
Conditioning 6 Round Total Reps 1 Min Max Cal Row 1 Min Mqx Cal Assault Bike 1 Min:Max Rep Burpee 1 Min:Max D.I Or Single Jump Rope 1 Min:Rest
11-08-2026 SALI
Strength&Conditioning Every 1:45 Min 12:15 Min(7R) 5 Deadlift (Rpe 7-8) -Then- 20 Min Emom(5R) 1.Min:10 Strict Pull-Up 2.Min:10 Push-Press(Rpe4-6) 3.Min:10 Box Jump Step-Down(24”-20”) 4.Min:Rest
10-08-2026 PAZARTESİ
Strength Every 1:45 Min 12:15 Min(7R) 5 Back Squat(Rpe 7-8) -Then- Functional Strength Every 3:30 Min For 17:30 Min(5R) 10 Singel Arm/Singel Leg Glute Bridge Dumbbell Floor Prees(R) 10 Singel Arm/Singel Leg Glute Bridge Dumbbell Floor Prees(L) 10 Split Squat Hold With Single Arm Dumbell Curl(R) 10 Split Squat Hold With Single Arm Dumbell Curl(L)…
9-08-2026 PAZAR
MetCon 30 Min Emom (6R) 1.Min:15/12 Cal Row 2.Min:15/12 Kb Swing(24Kg-16Kg) 3.Min: 15/12 Strict Burpee 4.Min: 15/12 Toes-To-Bar 5.Min:Rest
8-08-2026 CUMARTESİ
MetCon Every 3:30 Min For 24:30 Min (7R) 200 M Run 3 Squat Snatch (Rpe 4-6) 3 Wall-Clımber -Then- Isometric Strength 3 Round 15 Sec:Single Leg Knee-Up Hollow Hold(R) 15 Sec: Single Leg Knee-Up Hollow Hold(L) 30 Sec:Rest 15 Sec: Single Leg Plank(R) 15 Sec: Single Leg Plank (L) 30 Sec:Rest
7-08-2026 CUMA
Strength&Conditioning 36 Min Emom(6R) 1.Every 2 Min For 12/10 Cal Assault Bike 2.Every 2 Min For 10 Deadlift(Rpe 6-7) 10 C2 Bar Pull-Up 3.Every 2 Min For Rest
6-08-2026 PERŞEMBE
Strength Every 2 Min For 10 Min(5R) 10 Front Squat(Rpe 6-7) -Then- 5 Round For Time 20 Burpee 30 Wall-Ball(9Kg-6Kg) Cap Time:28 Min
5-08-2026 ÇARŞAMBA
Conditioning 4 Round 1.Every 5 Min For 750 M Row 2.Every 5 Min 30 Push-Up 50 Air Squat
4-08-2026 SALI
Strength Every 2 Min For 12 Min(6R) 3 Power Snatch +3 Overhead Sqıuat(Rpe 4-6) -Then- MetCon Every 3:30 Min For 21 Min(6R) 50 D.U Or 100 Single Jump Rope 10 Toes-To-Bar 10 Hollow Rock 20 Sec:Hollow Hold
3-08-2026 PAZARTESİ
Strength Every 2 Min For 10 Min(5R) 10 Back Squat(Rpe 6-7) -Them- Every 4:30 Min For 22:30 Min(5R) 10 Floor Press(Rpe 6-7) 10 Supinated Grip Strict Pull-Up 10 Tall Kneeling Dumbbells Presss(Rpe 6-7) 10 Bent Over Barbell Row(Rpe 6-7)