23-10-2025 PERŞEMBE
Strength&Conditioning 30 Min Emom5R) 1 Everry 2 Min For 10 Bench Press(Rpe4-6) +10 Hand Release Push-Ups 2.Every 2 Min For 10 Bent Over Dumbell Row 10 Dumbell Bench Jump Squat 3.Every 2 Min 250 M Row
22-10-2025 ÇARŞAMBA
MetCon 15 Round For Time 3 Power Clean(7-8) 6 Burpee Lateral Jump 9 Pull-Up Cap Time:30 Min
21-10-2025 SALI
MetCon Two Person For Time: 150 Wall-Ball(9Kg-6Kg) 50 Cal Row 50 Cal Assault Bike 100 Wall-Ball 25 Cal Row 25 Assault Bike Cap Time:35 Min
20-10-2025 PAZARTESİ
Strength Every 2 Min 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Back Squat -Them- Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 12 Dead Lift(BW Or BW %70 -%75) 12 Box Jump Step Down (24”20”) 12 C2 Bar Pull-Up
19-10-2025
Strength&Conditioning 4 Round Total Reps 6 Min Amrap 5 Power Snatch(60Kg-40Kg) 10 Burpee Lateral Jump Over 15 Air Squat Rest: 3 Min
18-10-2025 CUMARTESİ
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 25 Cal Assault Bike 2.Every 3:30 Min For 18 MedBall Clean(9Kg-6Kg) 20 Push-Ups
17-10-2025 CUMA
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 20 Pull-Up 10 Single Arm Alternating Devils Press(R1-L2)(Rpe 4-6)
16-10-2025 PERŞEMBE
Strength Every 2 Min 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Front Squat -Then- Every 3:30 Min For 17:30 Min(5R) 10 Bench Press(Rpe4-6) 10 Bent Over Kb Row 40 M Double Kb Front Rack Walks(10M-10M) -Then- Isometric Strength 3 Round 20 Sec Copanhagen Plank(R) 20 Sec:Rest 20 Sec:Copanhagen Plank(L) 20 Sec:Rest
15-10-2025 ÇARŞAMBA
Two Person Team MetCon For Time 120 Cal Assault Bike 120 Deadlift(80Kg-50Kg) 120 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
14-10-2025 SALI
MetCon 6 Roıund Total Reps im 23 Min 1 Mim:Max Cal Row 1 Min: Max Burpees 1 Min: Max Double-Under Or Single Jump Rope 1 Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 8 Row Pike-Ups 10 Hollow Rock 20 Sec:Hollow Hold