6-07-2026 PAZARTESİ
MetCon 40 Min Emom(5R) 1.Every 3:45 Min 500 M Row 2.Every 3:45 Min 10 Cal Assault Bike 12 Medball Clean(9Kg-6Kg) 14 Push-Up
5-07-2026 PAZAR
Strength Every 1:30 Min Fpr 10:30 Min(6R) 5 Power Snatch(Rpe 6-7) -Then- MetCon 21-18-15-12-9-6-3 For Time Burpee Pull-Up Cap Time:20 Min
4-07-2026 CUMARTESİ
Strength Every 1:45 Min For 10:30 Min(6R) 5-5-5-5-3-3 Front Squat(%70-80) -Then- Strength&Conditioning 18:15 Min Emom(5R) 1.Every 1:15 Min For 8 Bent Over Reverse Grip Barbell Row 8 Floor Press 2.Every 1:15 Min For 12 KB Swing(24Kg-16Kg) 3.Every 1:15 Min For Rest
3-07-2026 CUMA
MetCon Every 1:15 Min For 31:15 Min(5R) 1:15 Min:10 DeadLift(Rpe 6-7) 1:15 Min:15 Wall-Ball(9Kg-6Kg) 1:15 Min: 60 D.U Or 120 Single Jump Rope 1:15 Min 15 Sec:Supinate Grip Chin-up Hold+30 Sec:Half Push-Up Hold 1:15 Min:Rest
2-06-2026 PERŞEMBE
MetCon 31:15 Min Emom(5R) Every 1:15 Min:20 M Double Dumbell Farmers Caary Lunge(10M-10M) 1:15 Min:10 Strict Pull-Up 1:15 Min:10 Cal Assault Bike 1:15 Elbow Plank 1:15 Min:Rest
1-07-2026 ÇARŞAMBA
Conditioning Two Person Team Max Km Row Cap Time;40 Min
30-06-2026 SALI
MetCon 30 Min Emom(6R) 1.Min: 5 Back Squat(Rpe 6-7) 2.Min:10 KB Swing(24Kg-16Kg) 3.Min: 15 Hand-Release Push-Up 4.Min: 20 Sec:Superman Hold+20 Sec:Hollow Hold 5.Min:Rest
29-06-2026 PAZARTESİ
Strength Every 2 Min 10 Min(5R) 1.R: 5 Squat Clean+1 Front Squat(Rpe 6-7) 2.R: 4 Squat Clean + 2 Front Squat 3.R: 3 Squat Clean +3 Front Squat 4.R: 2 Squat Clean + 4 Front Squat 5.R: 1 Squat Clean-+ 5 Front Squat -Then- Every 4 Min For 20 Min(5R) 15 Toes-To-Bar 12 Push-Press 10…
26-06-2026 CUMA
Strength Every 1:45 Min For 12:15 Min(7R) 5 Back Squat(Rpe 7-8) -Then- Every 2 Min For 12 Min(6R) 5 Deadlift (Rpe 7-8) 10 Seat Dumbell Press -Then- Every 2:30 Min 10 Min(4R) 10 Barbell Curl 10 Floor Barbell Triceps Extension
25-06-2026 PERŞEMBE
MetCon 44 Min Emom(4R) 1.Every 5:30 Min 1000 M Row 2.Every 5:30 Min 40 Air Squat 30 Push-Up 20 Pull-Up