26-5-2025 PAZARTESİ
Two Person Team Strength&Conditioning 6 Rounds Total Reps 4 Min Clock 500 M Row Then AMRAP: 3 Hang Power Cleans(60Kg-40Kg) 6 Push-Ups 9 Air Squats Rest:2 Min
25-5-2025 PAZAR
MetCon 30 Min Emom (6R) 1.Min:15 Cal Assault Bike 2.Min:20 Jumping Lunge(R1-L2) 3.Min 15 Toes-To-Bar 4.Min: 20 Alternate V-Up (R1-L2) 5.Min:Rest
24-5-2025 CUMARTESİ
MetCon 28 Min Emom(7R) 1.Min:15 Burpee 2.Min:12 Cal Row 3.Min: 10 Pull-Up 4.Min:Rest
23-5-2025 CUMA
MetCon 5 Round 2 Min Max Cal Assault Bike 2 Min:Rest 2 Min Max Wall-Ball(9Kg-6Kg) 2 Min:Rest
22-5-2025 PERŞEMBE
Oly 10 Min Emom 2 Clean&Jerks (Rpe 4-6) -Then- 10 Min Emom 2 Front Squat(Rpe 6-7) -Then- Every 2:30 Min For 12:30 Min(5R) 12 Floor Press(Rpe 4-6) 12 Kb Swing(24Kg-16Kg)
21-5-2025 ÇARŞAMBA
Multi-Strength Every 3 Min For 15 Min 10 Back Squat(Rpe 4-6) 10 Arnold Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Bent Over Barbell Row 6 Split Squat With Dumbbell Curl(R) 6 Split Squat With Dumbbell Curl(L) -Then- Isometric Strength Every 2 Min For 8 Min(4R) 15 Sec:Supinated Grip Chin-Up Hold 30 Sec:Hollow Hold
20-5-2025 SALI
Two Person Team MetCon 34 Min Amrap 30 Cal Assault Bike 30 Dumbell Power Snatch(22,5Kg-12,5Kg) 30 Box Jump Over(24”-20”)
19-5-2025 PAZARTESİ
Strength&Conditioning 28 Min Emom(7R) Strength&Conditioning 1.Min:250 M Row 2.Min:12 Dead Lift(Rpe 4-6) 3.Min:10 Burpee Lateral Jump Over 4.Min:Rest
18-5-2025 PAZAR
Strength Every 2 Min For 12 Min(6R) 10 Overhead Squat(Rpe 4-6) -Then- MetCon 6 Round For Time 12 Toes-To-Bar 15 Box Jump(24”20”) 18 Push-Ups 21 Sit-Ups Cap Time: 28 Min
17-5-2025 CUMARTESİ
MetCon For Time: 50-40-30-20-10 Wall-Ball(9Kg-6Kg) Burpee Cap Time:36 Min