15-7-2025 SALI
Conditioning 5 Round 1:30 Max Cal Row 1:30 Min:Rest 1:30 Min:Max Burpee Box Jump Over(24”-20”) 1:30 Min:Rest
14-7-2025 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) 10 Back Squat(Rpe 6-7) -Then- Every 2 Min For 12 Min(6R) 10 Deadlift(Rpe 6-7) -Then- Every 2 Min For 12 Min(6R) 8 Floor Press(Rpe 6-7) 8 Supinated Grip Strict Pull-Up
13-7-2025 PAZAR
MetCon For Time: 50-35-20 Wall-Ball(9Kg-6Kg) Pull-Up Hand-Release Push-Up Walking Lunge(R1-L2) Cap Time:30 Min
12-7-2025 CUMARTESİ
Oly 10 Min Emom 5 Power Snatch(Rpe 4-6) -Them- Every 1:30 Min For 9 Min(6R) 5 Front Squat(Rpe6-7) -Then- MetCon 15 Min Amrap 8 Burpee 12 KB Swing(24Kg-16Kg)
11-7-2025 CUMA
Conditioning3 39 Min Emom(3R) 1.Every 6 :30 Min For 1 K Row 2.Every 6:30 Min 40 Cal Assault Bike
10-7-2025 PERŞEMBE
Multi-Strength Every 3:30 Min 17:30 Min(5R) 10 KB Front Rack Squat(24Kg-16Kg) 10 Bench Press(Rpe 6-7) 10 Tall Kneeling Dumbbell Curl -Then- Every 3:30 Min 17:30 Min(5R) 10 KB Farmer’s Caary Reverse Lunge(R1-L2) 10 Seat Barbel Press 10 Bent Over KB Row
9-7-2025 ÇARŞAMBA
MetCon 36 Min Emom(6R) 1 Min 12-10 Cal Assault Bike 1 Min :Rest 1 Min:15-12 Burpee 1 Min:Rest 1 Min: 10 Toes-To-Bar +10 Sit-Up 1 Min:Rest
8-7-2025 SALI
Strength&Conditioning Every 3 Min For15 Min(5R) 3 Power Clean(Rpe7-8) 3 Front Squat 5 Ring Muscle Up Or 8 Inverted Ring Row + 8 Push-Ups -Then- Every 2:15 Min For 11:15 Min(5R) 8 Z Press 8 Floor Barbed Trıceps Ext -Then- Every 2:45 Min For 11 Min(4R) 14 Alternate V-Up 12 Hollow Rock 10 Sec: Hollow…
7-7-2025 PAZARTESİ
Two Person Team For Time Conditioning 5 K Row 150 Cal Assault Bike Cap Time:40 Min
6-7-2025 PAZAR
Barbelll Conditioning 5 Round 5 Min Amrap 8 Power Clean(50Kg-30Kg) 6 Front Squat 4 Push-Press Rest:2.5 Min