25-05-2026 PAZARTESİ
Strength 10 Min Emom 1 Power Snatch (Rpe 8-9) -Then- Every 1:15 Min For 12:30 Min(10R) 3 Front Squat(Rpe 6-7) -Then- Every 2:30 Min 15 Min(5R) 21 Push-Ups 12 Reverse Grip Bent Over Barbel Row
24-05-2026 PAZAR
MetCon 27 Mün Emom(6R) 1.Every 1:30 Min 20 Wall-Ball(8Kg-6Kg) 2.Every 1:30 Min 250 M Row 3.Every 1:30 Min Rest
23-05-2026 CUMARTESİ
Strength Every 1:15 Min For 12:30 Min(10R) 3 Back Squat(Rpe 6-7) -Then- Every 1:15 Min For 12:30 Min(10R) 3 Deadlift (Rpe 6-7) -Then- Every 1:15 Min For 12:30 Min(10R) 3 Strict Barbell Press(Rpe 6-7)
22-05-2026 CUMA
Multi-Strength Every 5:30 Min For 33 Min(6R) 12 Double Dumbbell Plate Deficit Reverse Lunge(R1-L2)(15Kg-10Kg Plate) 30 Sec:Lateral Plate Shuffle 12 Dumbell Plank Pull Through (R1-L2) 12 Toes-To-Bar 1 Min:Wall-Sit Hold
21-05-2026 PERŞEMBE
Two Person Team MetCon 35 Min Amrap 100 M KB Farmers Caary Walks(10M-10M)(28Kg-16Kg) 50 Wall-Ball(9Kg-6Kg) 80 M Burpees Broad Jump(10M-10M)
20-05-2026 ÇARŞAMBA
Strength&Conditioning 30 Min Emom(6R) 1.Mİn:3 Squat Clean(Rpe 6-8) 2.Min:6 Strict C2 Bar Pull-Up 3.Min:10 Cal Assault Bike 4.Min:15 Hand-Release Push-Up 5.Min:Rest
19-05-2026 SALI
MetCon 3 Round 1.Every 6 Min For 1000 M Row 2.Every 6 Min For 20 KB Swing(24Kg-16Kg) 20 Burpee
18-05-2026 PAZARTESİ
Oly 10 Min Emom 2 Power Snatch (Rpe 4-6) -Then- Strength Every 1:45 Min For 10:30 Min(6R) 8 Back Squat (Rpe 6-7) -Then- Every 3 Min For 15 Min(5R) 10 Bent Over Barbel Row 10 Tall Kneeling Arnold Press 15 Sec:Supinate Grip Pull-Up Hold 20 Sec:Hollow Hold
17-05-2026 PAZAR
MetCon 36 Min Emom(6R) 1.Min:250 M Row 2.Min:Rest 3.Min::20 KB Goblet Squat (24Kg-16Kg 4.Min:Rest 5.Min:10 Double Dumbbell Devil Press(Rpe 4-6) 6.Min:Rest
16-05-2026 CUMARTESİ
Strength Every 2:30 Min For 12:30 Min(5R) 20 M Single Arm Dumbbell Overhead Walking Lunge(R1-L2)(10M-10M) -Then- Every 3 Min For 15 Min(5R) 10 Floor Press(Rpe 4-6) 10 Hands Free With Hand Release Push-Ups 50 D.U Or 100 Single Jump Rope