13-3-2025 PERŞEMBE
Strength&Conditioning 24 Min Emom(6R) 1.Min:8 Back Squat(Rpe4-6) 2.Min: 10 Cal Assault Bike 3.Min: 12 Tall Kneeling Arnold Press 4.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 Hollow Rock 10 V-Up 20 Sec:V-Up Hold
12-3-2025 ÇARŞAMBA
Oly Every 1:15 Min For 8:45 Min(7R) 3 Power Snatch +3 Overhead Squat(Rpe4-6) -Then- Strength Every 4 Min For 20 Min (5R) 12 Floor Press(Rpe 4-6) 10 Bent Over Barbel Row 12 Push-Up 10 Bent Over Dumbell Rear Lateral Raises
11-3-2025 PAZARTESİ
MetCon 28 Min Emom(7R) 1.Min:5 Strict Pull-Up+10 Push-Ups+15 Air Squat 2.Min:15/12 Cal Row 3.Min:50 Double-Unders Or 75 Single Jump Rope 4.Min:Rest -Then- Isometric Strength Every 2:45 Min 11 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
10-3-2025 PAZARTESİ
Two Person Team (I Go You Go) 5 Round 4 Min Amrap 4 Hang Power Clean(50Kg-30Kg) 3 Front Squat(50Kg-30Kg) 2 Shoulder The Overhead(50Kg-30Kg) Rest:2 Min -İnmediatly After- 6 Min Anrap Max Senkronize Bar Facing Burpee
9-3-2025 PAZAR
MetCon For Time: 50-40-30-20-10 Medball Clean(9Kg-6Kg) KB Swimg(24Kg-16Kg)
8-3-2025 CUMARTESİ
Conditioning 2 Round 1.Every 10 Min Max Km Row Rest:2,5 Min 2.Every 10 Min 50 Cal Assault Bike + Remaining Time: Max Burpee No Jump Rest:2,5 Min
7-3-2025 CUMA
Multi-Strength Every 4:15 Min For 21:15 Min(5R) 10 Single Arm Dumbel Hollow Hold(R) 10 Single Arm Dumbel Hollow Hold(L) 10 Single Arm Dumbel Bent Over Row(R) 10 Single Arm Dumbel Bent Over Row((L) 40 M Single Arm Dumbel Overhead Walks(R) 40 M Single Arm Dumbel Overhead Walks(L) -Then- Isometric Strength Every 2 Min For 10…
6-3-2025 PERŞEMBE
MetCon 30 Mim Emom(6R) 1.Min:15-12 Wall-Ball(9Kg-6Kg) 2.Min:12-10 Cal.Assault Bike 3.Min:15-12 Hand-Release Push-Ups 4.Min:20-15 Jump Squat 5.Min:Rest
5-3-2025 ÇARŞAMBA
Multi-Strength Every 1:20 Min For Min 9:15 Min(7R) 5 Dead Lift (Rpe 4-6) -Then- Every 2 Mim For 10 Min(5R) 12 Barbell Front Rack Forward Lunge(R1-L2) -Then- Every 2:15 Min For 13:30 Min(6R) 10 Floor Press(Rpe 4-6) 10 KB Swings(28Kg-16Kg)
4-3-2025 SALI
Two Person Team Conditioning 40 Min Amrap 1000 M Row 30 Burpee Lateral Jump Over