6-04-2026 PAZARTESİ
Conditioning 36 Min Emom(6R) 1.Min:Max Rep Burpee 1 Min:Rest 1 Min:Max Rep Shuttle Run 1 Min:Rest 1 Min:Max Rep Air Squat 1 Min:Rest
5-04-2026 PAZAR
MetCon For Time 21-18-15-12-9-6-3 Box Jump Over(24”-20”) KB Goblet Squat (24Kg-16Kg) Hand-Release Push-Up KB Swimg (24Kg-16Kg) Sit-Up Cap Time30 Min
4-04-2026 CUMARTESİ
Strength&Conditioning 28 Min Emom(7R) 1.Min 10 Deadlift (Rpe 6-7) 2.Min: 12 Toes-To-Bar 3.Min: 15 Wall-Ball(9Kg-6Kg) 4.Min: Rest
3-04-2026 CUMA
Conditioning 40 Min Emom(5R) 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Banded Side Wallks(R1-L2) 1 Min:Rest 1 Min:Elbow Plank 1 Min:Rest
2-04-2026 PERŞEMBE
Strength Every 1:30 Min For 10:30 Min(7R) 5 Overhead Squat(Rpe 4-6) -Them- Every 3 Min For 15 Min(5R) 10 Barbell Front Rack Reverse Lunge(R1-L2) 5 Pendlay Row(Rpe6-7) 10 Floor Press(Rpe 6-7) -Then- Isometric Strength 4 Round 15 Sec:Hıgh Plank Single Leg Knee Up Hold(R) 15 Sec: Hıgh Plank Single Leg Knee Up Hold(L) 15 Sec:Rest…
1-04-2026 ÇARŞAMBA
Two Person Team Conditioning 120 Sit-Up 150 Cal Assault Bike 180 Hand-Release Push-Ups 210 Air Squat Cap Time:45 Min
31-03-2026 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(Rpe 7-8) -Then- MetCon Every 2:15 Min For 22:30 Min(10R) 10 Wall-Ball(9Kg-6Kg) 10 Pıull-Up
30-03-2026 PAZARTESİ
Strength&Conditioning Two Person Team For Time: 50-40-30-20-10 Cal Row Bar Facing Burpee Over DeadLift (80Kg-50Kg) Cap Time40 Min
29-03-2026 PAZAR
MetCon 22:30 Min Emom(6R) 1.Every 1:15 Min For 20 Med-Ball Clean(9Kg-6Kg) 2.Every 1:15 Min For 15/12 Cal Row 3.Every 1:15 Min For Rest -Then- Isometric Strength 4 Roond 30 Sec:Elbow Sıde Plamk(R) 20 Sec:Rest 30 Sec:Elbow Sıde Plank(L) 20 Sec:Rest
28-03-2026 CUMARTESİ
MetCon Every 2 :30 Min For 25 Min(10R) 3 Fromt Squat(Rpe 6-7 )(No Rack) 6 KB Swing (28Kg-16Kg) 9 Push-Ups 25 D.U Or 50 Single Jump Rope