6-02-2026 CUMA
Strength&Conditioning 30 Min Emom(6R) 1:30 Min 10 Close Grip Floor Press +10 KB Swing(24Kg16Kg) 1 Min Rest 1:30 Min:10 Cal Assault Bike + 8 Kb Squat Clean(24Kg-16Kg) 1 Min:Rest
5-02-2026 PERŞEMBE
Two Person Team Conditioning 3 K -2K Row 150–100 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
4-02-2026 ÇARŞAMBA
Multi-Strength Every 2:15 Min For 13:30 Min(6R) 5 Back Squat(Rpe 7-8) 10 Seat Dumbell Press(Rpe 7-8) -Then- Every 2:15 Min For 13:30 Min(6R) 5 Deadlift (Rpe 7-8) 10 Ring Dips Or Parallel Bar Dips -Then- Every 1:30 Min For 7:30 Min(5R) 6 Single Leg Barbel Curl(R) 6 Single Leg Barbel Curl(L)
3-02-2026 SALI
Strength&Conditioning Every 4:30 Min For 27 Min (6R) 5 Squat Snatch (Rpe4-6) 10 Bupree Lateral Jump Over 15 C2Bar Pull-Up
2-02-2026 PAZARTESİ
PAZARTESİ Strength Every 1:30 Min For 9 Min(6R) 5 Front Squat(Rpe6-7) -Then- Every 4 Min For 20 Mün(5R) 8 Bent Over Barbell Row 10 Floor Press 12 Hand-Release Push-Up 14 Resistance Band Face Pulls -Then- Core Condition For time 21-18-15-12-9-6-3 Sit-Up V-Up Cap Tirme:10 Min
1-02-2026 PAZAR
Strength&Conditioning Two Person Team 30 Min Amrap 20 Power Snatch (50-:25Kg) 40 Cal Row
31-01-2026 CUMARTESİ
MetCon Every 6 Min For 30 Min (5R) 30 Wall-Ball(9Kg-6Kg) 30 Burpee
30-01-2026 CUMA
Strength Every 3:30 Min For 12:30 Min (5R) 10 Single Dumbell Bulgarian Split Squat(R) 10 Singel Dumbell Bulgarian Split Squat(L) 20 Sec:Copanhagen Plank(R) 20 Sec:Copanhagen Plank(L) -Then- Every 4 Min For 20 Min(5R) 8 Strict Pull-Up 10 Hollow Body Dumbbell Floor Press(Rpe 6-7) 12 Tall Kneeling Dumbell Curl(R1-L2) 14 Plank Dumbell Pull Through (R1-L2)
29-01-2026 PERŞEMBE
Strength 10 Min Emom 2 Squat Snatch(Rpe4-6) -Then- 10 Min Emom 2 Back Squat(Rpe 6-7) -Then- Isometric Strength Every 3 Min For 12 Min (4R) 30 Sec:Barbel Overhead Hold 15 Sec:Supinate Grip Chim-Up Hold 1 Min Elbow Plamk
28-01-2026 ÇARŞAMBA
Strength&Conditioning 30 Min Emom (6R) 1.Min:12 Cal Row 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min: 50 U Or 100 Single Jump Rope 4.Min:10 V-Up+20 Sec:Hollow Hold 5.Min:Rest