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
16-01-2026 CUMA
Multi-Strength 30 Min Emom(5R) 1.Min:12/10 Cal Row 2.Min:45/30 Sec:Wall-Sit Hold 3Min:12 Floor Press(Rpe4-6) 4.Min:30 Sec Ring Hıgh Plank Hold 5 Min:12 Reverse Grip Bemt Over Row(Rpe4-6) 6.Min:15 Sec Hanging L-Sit Hold
15-01-2026 PERŞEMBE
Strength Every 1:45 Min For 10:30 Min(6R) 5 Front Squat(Rpe6-7) -Then- MetCon 30 Min Emom (5R) 1 Min:12-10 Cal Assault Bike 1 Min:Rest 1 Min: 10 1MedBall Clean+10 KB Swing(24Kg-16Kg) 1 Min:Rest 1 Min:15/12 Burpee 1 Min:Rest
14-01-2026 ÇARŞAMBA
MetCon Two Person Team 50-35-20 Power Clean(60Kg-40Kg) Box Jump Over(24”20”) Toes-To-Bar Hand-Release Push-Ups Cap Time:34 Min
13-01-2026 SALI
Strength Every 2:15 Min For 11:15 Min(5R) 12-10-8-6-4(%60-65-70-75-80) Back Squat -Then- Every 3:30 Min For 17:30 Min (5R) 8 Dunbell Split Squat (R) 8 Dunbell Split Squat (L) 10 Half Kneeling Landmine Prress(R) 10 Half Kneeling Landmine Press(L) 12 Renegade Row(R1-L2)
12-01-2026 PAZARTESİ
Multi-Strength Every 3 :30 Min For 21 Min(6R) 10 Deadlift(Rpe6-7) 5 Weight Paralel Bar Dips+ 10 Dumbell Hannmer Curl 10 Dumbell Thrusters -Then- Isometric Strength 3 Round 30 Sec Wall Plank 30 Sec:Rest 30 Sec:Sıde Plank(R) 30 Sec:Sıde Planj(L) 30 Sec:Rest 30 Sec:Hollow Hold 30 Sec:Rest
11-01-2026 PAZAR
MetCon 30 Min Emom(6R) 1.Min 10 Singel Dunbell Devil Press(R1-L2) 2.Min:10 Toes-To-Bar 3.Min:10 Cal Assault Bike 4.Min:10 Box Jump Over(24”20”) 5.Min:Rest
10-01-2026 CUMARTESİ
Strength&Conditioning 35 Min Emom(5R) 1.Every 3:30 Min 10 DeadLift(Rpe6-7)+15 Wall-Ball(9Kg-6Kg)+20 Sit-Up 2.Every 3:30 Min 500 M Row