20-6-2025 CUMA
MetCon 45 Min Emom(5R) Every 3 Min For 18/15 Cal Assault Bike Every 3 Min For 15 Kb Swing (24Kg-16Kg) 15 Hbnd-Release Push-Ups Every 3 Min For 1 Min:Plank 1 Min:Wall-Sit Holld
18-6-2025 PERŞEMBE
Oly 10 Min Emom 3 Power Snatch (Rpe 4-6) -Then- 10 Min Emom 3 Front Squat(Rpe 4-6) -Then- 10 Min Emom 3 Weight Strict Pull-Up Or 5 Strict Pull-Up -Then- Core &Gymnastic Strength Every 2 Min For 8 Min(4R) 10 Toes-To Bar 30 Sec:Hollow Hold
18-6-2025 ÇARŞAMBA
Two Person Team MetCon 6 Round For Time 1 K Row 20 Burpee Lateral Jump Over 40 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
17-6-2025 SALI
Strength&Conditioning 30 Min Emom(5R) 1.Every 3 Min For 10 Bench Press(Rpe 4-6) 10 Dıumbell Bulgarian Split Squat(R) 10 Dıumbell Bulgarian Split Squat(L) 2.Every 3 Min For 15/12 Cal Assault Bike 20/15 Push-Ups
16-6-2025 PAZARTESİ
Strength&Conditioning 5 Round 3 Minute AMRAP 6 Deadlifts(60Kg-40Kg) 4 Hang Power Cleans(60Kg-40Kg) 2 Shoulder-To-Overhead(60Kg-40Kg) 3 Min:Rest between rounds -Then- Core Strength Every 3 Min For 12 Min(4R) 10 V -Up 10 Hollow Rock 1 Min:Plank
15-6-2025 PAZAR
MetCon For Time: 24-21-18-15-12-9-6-3 Medball Clean(9Kg-6Kg) Paralel Bar Dips Kb Push-Press(24Kg-16Kg) Cap Time:30 Min
14-6-2025 CUMARTESİ
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 400 M Run 2.Every 3:30 Min For 25 Burpee
13-6-2025 CUMA
MetCon 36 Min Emom(6R) 1.Every 3 Min For 18/15 Cal Assault Bike 2.Every 3 Min For 50 D.U Or 100 Singel Jump Rope 20 /15 Hand-Release Push-Ups
12-6-2025 PERŞEMBE
Strength&Conditioning Two Person Team 30 Min Amrap 20 Power Clean(60Kg-45Kg) 20 Box Jump(24-20”) 20 Wall-Ball(9K-6Kg)
11-6-2025 ÇARŞAMBA
Strength Every 1:45 Min For 10:30 Min(6R) 10 Back Squat (Rpe4-6) -Then- MetCon 10 Round For Time: 10 KB Swing(24Kg-16Kg) 9 Burpee 8 C2 Bar Pull-Up Cap Time:30 Min