22-3-2025 CUMARTESİ
Strength&Conditioning 30 Min Emom(6R) 1.Min:250 M Eow 2.Min:15 Pull-Up 3.Min:15 Kb Swing(24Kg-16Kg) 4.Min:10 Hollow Rock+20 Sec:Hollow Hold 5.Min:Rest
21-3-2025 CUMA
Two Person Team Strength&Conditioning 30 Min Amrap 20 Senkronize Thruster (40Kg-25Kg) 20 Senkronize Bar Facing Burpee
20-3-2025 PERŞEMBE
Two Person Team MetCon For Time: 100 Pull-Up 150 DeadLift(80Kg-60Kg) 200 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
19-3-2025 ÇARŞAMBA
Strength Every 2 Min For 12 Min (6R) 10 Front Squa(Rpe4-6) -Then- Every 4 Min For 20 Min (5R) 10 Tall Kneeling Dumbed Arnold Press 10 Dumbell Sıde Lateral Raises 10 Bent Over Barbell Row 30 Sec:Half Push-Up Hold 15 Sec: Supinated Grip Chin-Up Hold
18-3-2025 SALI
Conditioning 2 Round Every 10 Min Max Km Row Rest: 2 Min Every 10 Min 60-50 Cal Assault Bike + Remaining Time: Max Burpee No Jump Rest: 2 Min
17-3-2025 PAZARTESİ
Strength Every 2 Min For 12 Min (6R) 10 Back Squa(Rpe4-6) -Then- Every 2:40 Min For 13:20 Min(5R) 12 Kneeling Ladmine Press(R) 12 Kneeling Ladmine Press(L) 20 Sec:Singel Arm High Plank Hold(R) 20 Sec:Singel Arm Hıgh Plank Hold(L) -Then- Gymnastics Strength Every 1:30 Min For 9 Min(6R) 10 Strict Pull-Ups
16-3-2025 PAZAR
Strength&Conditioning 10 Round For Time 10 Dead Lift(80Kg-40Kg) 10 Toes-To-Bar 10 Burpee Lateral Junp Over Cap Time:34 Mim
15-3-2025 CUMARTESİ
MetCon 30 Min Emom(6R) 1.Min:12-10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:75-50 D.U Or 100 Or 75 Single Jump Rope 4.Min:Plank 5.Min:Rest
14-3-2025 CUMA
Two Person Team Conditioning 75-50-35-20 Cal Row 50-40-30-20 Single Arm Devil Press Cap Time:34 Min
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