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
7-9-2026 PAZARTESİ
PAZARTESİ Strength Every 2 Min For 12 Min(6R) 5 Squat Cleam(Rpe 6-7) -Then- Every 3 Min For 18 Min(6R) 10 Push-Press(Rpe 6-7) 10 Bent Over Barbell Row(Rpe 6-7) 10 Toes-To-Bar
6-9-2026 PAZAR
MetCon 30 Min Emom(5R) 1.Every 3 Min 20 Cal Assault Bike 2.Every 3 Min 12 Med-Ball Clean(9Kg-6Kg) 15 Push-Up 18 Alternate V-Up(R1-L2)
5-9-2026 CUMARTESİ
Strength Every 1:30 Mim 10:30 Min(7R) 5 Deadlif( Rpe 6-7) -Then- Every 1:30 Min 10:30 Min(7R) 5 Back Squat (Rpe 6-7) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Tall Kneeling Goblet Landmine Press(Rpe 6-7) 10 Reverse Grip Strict Pull-Up
4-9-2026 CUMA
MetCon 36 Min Emom(6R) 1.Every 1:30 Min 15 Box Jump Over(24”-20”) 2.Every 1:30 Min 15/12 Cal Row 3.Every 1:30 Min 15 KB Swing(24Kg-16Kg) 30 Sec:Extended Plank 4.Every 1:30 Min Rest
3-9-2026 PERŞEMBE
Strength Every 1:30 Mim 10:30 Min(7R) 4 Power Cleam (Rpe 6-7) -Then- Every 1:30 Min 10:30 Min(7R) 5 Front Squat (Rpe 6-7) -Then- Every 2:15 Min For 11:15 Min(5R) 8 Barbell Bent Over Reverse Grio Row 10 Hand-Release Push-Ups
2-9-2026 ÇARŞAMBA
MetCon 36 Min Emom(6R) 1.Every 1:30 Min 100 M Shuffle Run(10M-10M) 2.Every 1:30 Min 12-10 Cal Assault Bike 3.Every 1:30 Min 15 Toes-To-Bar 30 Sec:Hollow Hold 4.Every 1:30 Min Rest
1-9-2026 SALI
Two Person Team For Time 100-75-50-25 Wall-Ball(9Kg-6Kg) Burpee Kb Swing(24Kg-16Kg) Cap Time:40 Min
31-8-2026 PAZARTESİ
Strength Every 1:30 Mim 10:30 Min(7R) 4 Power Snatch (Rpe 6-7) -Then- Every 1:30 Min 10:30 Min(7R) 3 Back Squat (Rpe 6-7) -Then- Every 1:30 Min For 10:30 Min (7R) 5 Strict Press(Rpe 6-7)