17-9-2026 PERŞEMBE
MetCon 36 Min Emom(6R) 1.Min:12-10 Cal Assault Bike 2.Min:15 Hand-Release Push-Ups 3.Min:18 Jumping Lunge(R1-L2) 4.Min: 45/30 Sec:Banded Overhead Hold 5.Min: Wall-Sit Hold 6.Min: Rest
16-9-2026 ÇARŞAMBA
Strength Every 1:30 Mim For 10:30 Min(7R) 3 Power Snatch (Rpe 6-7) -Then- Every 1:30 Mim For 10:30 Min(7R) 3 Back Squat(Rpe 6-7) -Then- Every 2 Min For 10 Min(5R) 5 Strict C2 Bar Pull-Up 10 Floor Press(Rpe 6-7)
15-9-2026 SALI
MetCon Two Person Team 40 Min Amrap 500 M Row 40 Wall-Bakl(9Kg-6Kg) 30 Burpee
14-9-2026 PAZARTESİ
PAZARTESİ Strength Every 1:30 Mim For 10:30 Min(7R) 3 Clean&Jerks(Rpe 6-7) -Then- Every 1:30 Mim For 10:30 Min(7R) 3 Front Squat(Rpe 6-7) -Then- Every 2 Mim For 10 Min(5R) 10 Bent Over Barbell Row 30 Sec:Dead Hang Hold
12-9-2026 PAZAR
MetCon 36 Min Emom (6R) 1 .Mim:10 Singel Arm Devil Press(R1-L2) 2.Min: 12 Box Jump Over(24”-20”) 3.Min: 14 Toes-To-Bar 4.Mim: Plank 5.Min: 30 Sec Hollow Hold 6.Min: Rest
12-9-2026 CUMARTESİ
Conditioning For Time: 1200 M-800-600-400-200 Run 50-40-30-20-10 Step Walking Lunge(R1-L2) 50-40-30-20-10 Alternative V-Up(R1-L2) Cap Time:40 Mim
11-9-2026 CUMA
Strength&Conditioning 30 Min Emom(6R) 1.Every 2:30 Min For 10 Back Squat(Rpe 6-7) 20 Push-Up 2.Every 2:30 Min 350 M Row
10-9-2026 PERŞEMBE
MetCon 30 Min Emom(6R) 1.Every 1:15 Min 15 KB Swing(28Kg-16Kg) 2.Every 1:15 Mim 18 Pull-Up 3.Every 1:15 Min 21 Wall-Ball(9Kg-6Kg) 4.Every 1:15 Min Rest
9-9-2026 ÇARŞAMBA
Conditioning 36 Min Emom(6R) 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max No Jump Burpee 1 Min:Rest 1 Min:Max D.U Or Single Jump Rope 1 Min:Rest
8-9-2026 SALI
Multi-Strength Every 6 Min For 30 Mim(5R) 10 M Single Arm Dumbbell Overhead Walking Lunge(R) 10 M Single Arm Dumbbell Overhead Walking Lunge(L) 20 M Banded Lateral Walks(10 M-10 M) 30 Sec:Wall-Sit Plate Front Raises Hold 15 Sec:Supinated Grip Chin-Up Hold 1 Min:Elbow Plank