20-2-2025 PERŞEMBE
Strength 24 Min Emom(6R) 1.Min:10 Floor Press(Rpe4-6)+10 Pull-Up 2.Min:15 Push-Ups+10 Reverse Grip Bent Over Barbel Row 3.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 20 Alternate V-Up(R1-L2) 15 Hollow Rock
19-2-2025 ÇARŞAMBA
Oly 10 Min Emom 5 Power Snatch(Rpe4-6) -Then- Every 2 Min For 20 Min(10R) Fromt Squat 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- Static Core Strength 6 Round 20 Sec:Hollow Hold 40 Sec:Rest
18-2-2025 SALI
Condition 5 Round Total Cal 2 Min Max Cal Row 2 Min:Rest 2 Min:Max Cal Assault Bike 2 Min:Rest
17-2-2025 PAZARTESİ
Strength&Conditioning Two Person Team 100 Squat Clean(50Kg-30Kg) 75 Push-Pres(50Kg-30Kg) 50 Senkronize Bar Facing Burpee Cap Time:30 Min
16-2-2025 PAZAR
Strength&Conditioning 28 Min Emom(7R) 1.Min:5 Squat Snatch(Rpe4-6) 2.Min:20 Wall-Ball(9Kg-6Kg) 3.Min:50 D.U Or 75 Singel Jump Rope 4.Min:Rest
15-2-2025 CUMARTESİ
MetCon 48 Min Emom (4R) Every 6 Min For 1000 M Row Every 6 Min For 20 Kb Swing(24Kg-16Kg) 20 Burpee
14-2-2025 CUMA
Strength&Conditioning 6 Round For Time: 9 Power Clean(70Kg-40Kg) 15 Toes-To-Bar 21 Hand-Release Push-Ups Cap Time:30 Min
13-2-2025 PERŞEMBE
Strength Every 1:45 Min For 14 Min(8R) Front Squat 8-6-4-2-2-4-6-8(%70-75-80-85) -Then- Every 3 Min For 15 Min(5R) 10 Tall Kneeling Landmine Goblet Press 10 Supinated Grip Strict Chin-Up -Then- Core Strength Every 2:45 Min For 11 Min(4R) 10 Barbell Turkish Sit-Up 10 Hollow Rock 20 Sec:Hollow Hold
12-2-2025 ÇARŞAMBA
Strength&Conditioning Two Person Team 10-20-30-40-50 Double Dumbell Devil Press 50-40-30-20-10 Cal Row Cap Time:32 Min
11-2-2025 SALI
Strength&Conditioning 31:30 Min Emom(6R) 1.Every 1:45 Min For 10 Cal.Assault Bike+10 DeadLift(Rpe(4-6) 2.Every 1:45 Min For 25 Wall-Ball(9Kg-6Kg) 3.Every 1:45 Min For Rest