13-5-2025 SALI
Multi-Strength Every 1:30 Min 10:30 Min(7R) 3 Front Squat(Rpe6-7) -Then- Every 4 Min For 24 Min(6R) 10 Tall Kneeling Goblet Landmine Press 8 Plate Deficit Push-Ups 10 Bent Over Dumbel Row 8 Strict Pull-Up
12-5-2025 PAZARTESİ
Two Person Team For Time: 100 Senkronize Deadlift(100Kg-60Kg) 100 Senkronize Bar Facing Burpee 100 Cal Assault Bike Cap Time:34 Min
11-5-2025 PAZAR
Strength Every 1:45 Min For 10:30 Min(6R) 5 Hang Power Clean (Rpe 4-6) 5 Thruster (Rpe 4-6) -Then- MetCon 6 Round 1 Min Max Cal Row 1 Min:Rest 1 Min:Max Box Jump Over(24”-20”) 1 Min:Rest
10-5-2025 CUMARTESİ
Strength Every 1:45 Min 12:15 Min(7R) 5 Back Squat(Rpe 7-8) -Then- Every 1:45 Min 12:15 Min(7R) 5 Dead Lift (Rpe 7-8) -Then- Every 1:45 Min 12:15 Min(7R) 5 Bench Press(Rpe 7-8)
9-5-2025 CUMA
Oly 10 Min Emom 5 Power Snatch(Rpe 4-6) -Then- Upper Body Strength Every 4:30 Min For 22:30 Min(5R) 10 Supinate Grip Strict Chin-Up 10 Barbell Push-Press(Rpe 4-6) 10 Floor Dumbbell Triceps Extension 10 Tall Kneeling Dumbbell Curl
8-5-2025 PERŞEMBE
Strength&Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 50 D.U Or 75 Single Jump Rope 15 Hand-Release Push-Ups 12 KB Swing(24Kg-16Kg)
7-5-2025 ÇARŞAMBA
Multi-Strength Every 1:45 Min 9 Min(6R) 5 Front Squat(Rpe6-7) -Then- Every 2:30 Min For 10 Min(4R) 20 Air Squat 1 Min-45 Sec Wall-Sit Hold -Then- Every 4 Min For 20 Min(5R) 10 Z Press 30 Sec:Hollow Hold 10 Reverse Grip Bent Over Barbell Row 1 Min:Plank
6-5-2025 SALI
Strength&Conditioning 40 Min Emom (5 R) 1.Every 4 Min 15 Cal Assault Bike 15 C2Bar PullUp 2.Every 4 Min 20 Step Dumbell Farmers Caary Walking Lunge(R1-L2) 20 Dumbell Deficit Push-Ups
5-5-2025 PAZARTESİ
Conditioning 1.Every 11 Min 2 M /1500 Row 2.Every 11 Min 100/75 Burpee 3.Every 11 Min 120/100 Wall-Ball(9Kg-6Kg)
4-5-2025 PAZAR
Oly. Every 2:30 Min For 15 Min(6R) 5 Power Clean+5 Front Sqıuat(Rpe4-6) -Then- MetCon For Time 8 Round For Time 9 Floor Press(60Kg-40Kg) 15 Pull-Up 21 Junping Lungs(R1-L2) Cap Time: 28 Min