25-12 -2025 PERŞEMBE
Strength Every 2 Min For 10 Min(5R) 10 Fromt Squat(Rpe 6-7) -The – Every 2 Min For 10 Min(5R) 10 Bench Press(Rpe6-7) -Then- Every 2 Min For 10 Min(5R) 10 Deadlift (Rpe6-7)
24-12-2025 ÇARŞAMBA
Two Person Team Conditioning For Time: 50-40-30-20-10 Cal Row Burpee No Jump Box Jump Over(24”20”) Cap Time:30 Min
23-12-2025 SALI
Strength Every 2 Min For 10 Min(5R) 8 Back Squat(Rpe 6-7) -Then- Every 3 Mim For 15 Min(5R) 8 Barbel Strict Press(Rpe4-6) 10 KB Swing(24Kg-16Kg) 12 Toes-To-Bar -Then- Every 2 Min For 8 Min(4R) 10 Barbel Curl 15 Push-Ups -Then- Isometric Strength 3 Round 15 Sec:Single Leg Wall-Sit(R) 15 Sec:Single Leg Wall Sit(L) 30 Sec:Rest…
22-12-2025 PAZARTESİ
Strength&Conditioning 20 Min Emom Odd :3 Squat Clean(Rpe 6-7) Even:5 Weight Supinated Strict Pull-Up -Then- Every 230 Min For 12:30 Min(5R) 10 Tall Kneeling Landmine Goblet Pres 10 Broad Juno(2 M Or 1,5 M)
21-12-2025 PAZAR
Strength&Conditioning Every 3 Min For 15 Min (5R) 20 Dumbell Power Snatch(R1-L2) 20 M Singel Arm Dumbbell Overhead Walks(R) 20 M Single Arm Dumbbell Öve Walks(L) -Then- Every 2:30 Min For 12:30 Min(5R) 20 V-Up(R1-L2) 20 Plank Dumbell Pull Through (R1-L2)
20-12-2025 CUMARTESİ
Strength Every 2 Min For 10 Min(5R) 10 Back Squat(Rpe 6-7) -Then- Every 2 Min For 10 Min(5R) 10 Deadlift (Rpe 6-7) -Then- Gymnastics Strength Every 3 Min For 15 Min(5R) 15 Pull-Up 15 Hand-Release Push-Ups
19-12-2025 CUMA
Conditioning 42 Min Emom (4R) 1.Every 3:30 Min 500 M Row 2.Every 3:30 Min 25 /20 Cal Assault Bike 3.Every 3:30 Min 20/15 Burpee Box Jump Over(24”-20”)
18-12-2025 PERŞEMBE
Strength&Conditioning Every 2:45 Min For 13:45 Min(5R) 5 Power Snatch (Rpe 6-7) 15 Wall-Ball(9Kg-6Kg) -Then- 20 Min Emom(10R) Odd: 5 Pull-Up 10 Push-Up 15 Air Squat Even Rest
17-12-2025 ÇARŞAMBA
Strength&Conditioning 30 Min Emom (6R) 1.Min:10 Cal Assault Bike 2.Mİn:10 Deadlift(Rpe 6-7) 3.Min:50 D.U Or 100 Single Jump Rope 4.Min 10 V-Up +10 Hollow Rock 5.Min:Rest
16-12-2025 SALI
Strength&Conditioning Every 2:15 Min For 11:15 Min(5R) 20 M Dumbell Farmers Caary Walking Lunge(R1-L2) -Then- 25 Min Emom(5R) 1.Min:12 Glute Bridge Dumbbell Floor Press 2.Min:12 Paalel Bar Dips 3.Min:12 Bent Over Dumbell Rear Lateral Raises 4.Min:12 Inverted Ring Row 5.Min:Rest