29-11-2025 CUMARTESİ
MetCon 50-40-30-20-10 Wall-Ball(9Kg-6Kg) Burpee Cap Time34 Min
28-11-2025 CUMA
Strength Every 2:30 Min For 12:30 Min(5R) 10 Overhead Squat (Rpe 4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 20 M Step Double Dumbbell Front Rack Walking Lunge(R1-L2)(10 M-10 M) -Then- Every 3 Min For 15 Min(5R) 5 Strict C2Bar Pull-Up 8 Dumbbell Hammer Curl With Press 10 Floor Dumbbell Skull Crusher
27-11-2025 PERŞEMBE
Oly Every 2 Min,for 24 Min(12R) Squat Clean Total 2 Round 1.Round:4 rep(%60) 2.Round:3 rep(%65) 3.4.Round:2 rep (%70) 5.6 Round:1 rep(%75) -Then- Every 3:30 Min For 17:30 Min(5R) 8 Flloor Press( Rpe 6-7) 10 Hand-Release Push-Ups 12 Kb Swimg(24Kg-16Kg) 14 Resistance Band Rear Deltoid Fly
26-11-2025 ÇARŞAMBA
Two Person Team Conditioning 3 K Row 100 Burpee Lateral Jump Row 2 K Row 50 Burpee Lateral Jump Row Cap Time:40 Min
25-11-2025 SALI
Metcon 25 Min Emom(5R) 30 Sec:8 Cal.Assault Bike 30 Sec:Rest 30 Sec:10 DeadLift(%60) 30 Sec:Rest 30 Sec:10 Double KB Front Rack Squat(Rpe4-6) 30 Sec:Rest 30 Sec:12 C2Bar Pull-Up 30 Sec:Rest 30 Sec:Hollow Hold 30 Sec:Rest
24-11-2025 PAZARTESİ
Oly. Every 1:30 Min,for 18 Min(12R) Power Snatch Total 2 Round 1.Round:4 rep(%65) 2.Round:3 rep(%70) 3.4.Round:2 rep (%75) 5.6 Round:1 rep(%80) -Then- 6 Min Emom 5 Back Squat(Rpe(5-6) -Then- Multi-Strength Every 3 Min For 15 Min(5R) 10 Bench Supported Single Arm Kb Row(R) 10 Bench Supported Single Arm kb Row(L) 10 Ladmine Split Squat Hold…
23-11-2025 PAZAR
MetCon For Time: 21-18-15-12-9-6 Power Clean(60Kg-40Kg) 30-25-20-15-10-5 Wall-Ball(9Kg-6Kg) “After Each Round “ 50 D.U Or 100 Single Jump Rope Cap Time:34 Min
22-11-2025 CUMARTESİ
Conditioning 21 Min Emom(7R) 1.Min:100 M Shuffle Run(10M-10 M) 2.Min: 20 M Burpee Broad Jump 3.Min:Rest -Then- Every 3:30 Min For 14 Min(4R) Isometric Strength 1 Min:Wall-Sit Hold 1 Min:Plank 30 Sec:Hollow Hold
21-11-2025 CUMA
Strength Every 2 Min For 10 Min(5R) 8 Front Squat(Rpe 6-7) -Then- Every 2 Min For 10 Min(5R) 8 Deadlift(Rpe 6-7) -Then- Every 3:30 Min For 17:30 Min (5R) 10 Floor Press(Rpe 6-7) 10 Dumbell Sıde Lateral Raises(4-6) 10 Strict Pull-Up 10 Bent Over Dumbell Rear Lateral Raises (4-6)
20-11-2025 PERŞEMBE
Strength&Conditioning 30 Min Emom(5R) Strength&Conditioning Every 2 Min 15/12 Cal Assault Bike Every 2 Min 1512 Parallel Bar Dips 12 Bent Over Dumbell Row Every 2 Min 1 Min Plank