23-03-2026 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Squat Cleam(Rpe 6-7) -Then- Every 4 Min For 20 Min (5R) 10 Dumbell Reverse Lunge(R1-L) 10 Tall Kneeling Arnold Press 10 Floor Press 10 Bent Over Barbell Row
19-03-2026 PERŞEMBE
Multi-Strength Every 1:45 Min For 10:30 Min(6R) 5 Power Snatch (Rpe 6-7) -Then- Every 3:30 Min For 17:30 Min(5R) 8 Bent Over Dumbbell Row 10 Lamdime Goblet Press(Rpe 4-6) 12 Step Walking Lunge(R1-L2) 14 Plank Dumbell Pull Through (R1-L2)
18-03-2026 ÇARŞAMBA
MetCon 36 Mün Emom(6R) 1 Min:250/200 M Row 1 Min Rest 1 Min:12/10 Cal Assault Bike 1 Min:Rest 1 Min:10 Box Junp Over(24”20”) +15/12 Push-Up 1 Min:Rest
17-03-2026 SALI
Strength Every 2:15 Min For 13:30 Min(6R) 5 Back Squat(Rpe6-7) 10 Kb Swing(24Kg-16Kg) -Then- Every 2:15 Min For 13:30 Min(6R) 5 Deadlift (Rpe6-7) 10 Supinated Grip Strict Pull-Up -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 V-Up 10 Hollow Rock 15 Sec:Hollow Hold
16-03-2026 PAZARTESİ
Two Person Team MetCon 50-40-30-20-10 Dumbell Power Snatch (R1-L2) Wall-Ball(9Kg-6Lg) Lateral Burpee Over Dumbbell Sit-Up Cap Time:35 Min
15-03-2026 PAZAR
Strength&Conditioning 37:30 Min Emom(5R) 1.Every 2:30 Min For 10 Front Squat(Rpe 4-6) No Rack 10 Barbel Reverse Grip Bent Over Row 2.Every 2:30 Min For 15/12 Cal Assault Bike 3.Every 2:30 Min 10 V-Up 15 Sit-Up 20 Sec :Hollow Hold
14-03-2026 CUMARTESİ
Strength &Condition 4 Rounds: 4:30 Minute Clock 500M Row Max Rounds: 3 Double Dumbell Devil Press 6 Dumbell Front Rack Squat Rest 2.5 Minutes
13-03-2026 CUMA
MetCon 30 Min Emom(6R) 1.Mi:12 Wall-Ball(9Kg-6Kg) 2.Min:12 Kb Swing(24Kg-16Kg) 3.Min:12 Toes-To-Bar 4.Min12/10 Cal Assault Bike 5.Min:Rest
12-03-2026 PERŞEMBE
Strength Every 215 Min For 15;45 Min(7R) 5 Power Clean(Rpe 6-7 3 Front Squat -Then- Every 2:15 Min For 11:15 Min(5R) 10 Floor Prees(Rpe 6-7) 10 Tall Kneeling Supinate Dumbel Curl -Then- Isometric Strength Every 2:45 Min For 8:15 Min(3R) 30 Sec:Plate Hollow Hold 1 Min:Elbow Plank
11-03-2026 ÇARŞAMBA
MetCon Two Person Team 200 Cal Row 100 Burpee Box Junp Over(24”-20”) Cap Time:35 Min