18-08-2026 SALI
Strength&Conditioning Every 4:30 Min For 27 Min Emom(6R) 8 Back Squat(Rpe 6-7) 10 Dumbell Push-Press(Rpe 6-7) 12 Burpee Barbell Lateral Jump Over 14 Alternate V-Up(R1-L2)
17-08-2026 PAZARTESİ
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 250 M Row + 20 Push-Up 2.Every 3:30 Min For 15 Cal Assault Bike+20 Pull-Up
16-08-2026 PAZAR
MetCon For Time 150 Wall-Ball(9Kg-6Kg 100 Kb Swing(24Kg-16Kg) 75 Toes-To-Bar Cap Time:35 Min
15-08-2026 CUMARTESİ
Strength Every 1:45 Min For 12:15 Min(7R) 3 Squat Snatch (Rpe4-6) -Then- Every 1:45 Min For 12:15 Min(7R) 3 Back Squat(Rpe7-8) -Then- Gymnastics Strength 7 Min Enom 5 Strict C2 Bar Pull-Up 10 Push-Up
14-08-2026 CUMA
MetCon 30 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:50D.U Or 100 Simgle Jump Rope 4.Min:Plank 5.Min:Rest
13-08-2026 PERŞEMBE
Strength Every 1:45 Min 12:15 Min(7R) 5 Front Squat(Rpe 7-8) -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Tall Kneeling Goblet Landmine Press(Rpe 6-7) 60 M Double KB Farmers Caary Walks(10 M-10 M)(Rpe 6-7) 10 Toes-To-Bar
12-08-2026 ÇARŞAMBA
Conditioning 6 Round Total Reps 1 Min Max Cal Row 1 Min Mqx Cal Assault Bike 1 Min:Max Rep Burpee 1 Min:Max D.I Or Single Jump Rope 1 Min:Rest
11-08-2026 SALI
Strength&Conditioning Every 1:45 Min 12:15 Min(7R) 5 Deadlift (Rpe 7-8) -Then- 20 Min Emom(5R) 1.Min:10 Strict Pull-Up 2.Min:10 Push-Press(Rpe4-6) 3.Min:10 Box Jump Step-Down(24”-20”) 4.Min:Rest
10-08-2026 PAZARTESİ
Strength Every 1:45 Min 12:15 Min(7R) 5 Back Squat(Rpe 7-8) -Then- Functional Strength Every 3:30 Min For 17:30 Min(5R) 10 Singel Arm/Singel Leg Glute Bridge Dumbbell Floor Prees(R) 10 Singel Arm/Singel Leg Glute Bridge Dumbbell Floor Prees(L) 10 Split Squat Hold With Single Arm Dumbell Curl(R) 10 Split Squat Hold With Single Arm Dumbell Curl(L)…
9-08-2026 PAZAR
MetCon 30 Min Emom (6R) 1.Min:15/12 Cal Row 2.Min:15/12 Kb Swing(24Kg-16Kg) 3.Min: 15/12 Strict Burpee 4.Min: 15/12 Toes-To-Bar 5.Min:Rest