6-03-2026 CUMA
MetCon 37:30 Min Emom(5R) Every 2:30 Min For 15/12 Cal Assault Bike Every 2:30 Min For 10 Strict Pull-Ups 15 Hand-Release Push-Ups Every 2:30 Min For 1 Min:Wall-Sit Hold 30 Sec:Hollow Hold
5-03-2026 PERŞEMBE
Strength Every 2:15 Min For 18 Min Front Squat 9-7–5-3-3-5-7-9(%65-70-75-80) -Then- Every 3:30 Min For 17:30 Min (5R) 10 Split Squat Hold Landmine Press(R) 10 Split Squat Hold Landmine Press(L) 10 Single Arm Bent Over Dumbell Row (R) 10 Single Arm Bent Over Dumbell Row(L) 15 Sec:Single Arm Hugh Plank Hold(R) 15 Sec:Singel Arm Hıgh…
4-03-2026 ÇARŞAMBA
Two Person Team MetCon 40 Min Amrap 1000 M Row 20 Burpee Lateral Jump Row 30 Wall-Ball(9Kg-6Kg)
3-03-2026 SALI
Strength Every 2:15 Min 18 Min Power Clean 9-7–5-3-3-5-7-9(%65-70-75-80) -Then- Every 2:15 Min For 18 Min Back Squat 9-7–5-3-3-5-7-9(%65-70-75-80)
2-03-2026 PAZARTESİ
PAZARTESİ MetCon 36 Min Emom(6R) 1.Every 3 Min For 9 C2 Bar Pull-Up 15 Push-Up 21 Air Squat 2.Every Min 3 Min For 21/18 Cal Row
1-03-2026 PAZAR
Strength&Condition Two Person Team 4 Round Total Round 5 Min Amrap 5 Hang Power Clean(50Kg-35Kg) 5 Front Squat(50Kg-35Kg) Rest:2.5 Min
28-02-2026 CUMARTESİ
Strength&Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 20 Dumbell Power Snatch (R1-L2) 15 Wall-Ball(9Kg-6Kg)
27-02-2026 CUMA
Conditioning 10 Min Emom 10 Burpee Rest 1 Min 10 Min Emom 10 Toes-To-Bar Rest 1 Min 10 Mim Emom 10 Kb Swing(24Kg-16Kg)
26-02-2026 PERŞEMBE
Strength 10 Min Emom 3 Back Squat(Rpe 6-7) -Then- 10 Min Emom 3 Deadlift (Rpe 6-7) -Them- 10 Min Emom 3 Strict Barbel Press(Rpe 6-7)
25-02-2026 ÇARŞAMBA
Conditioning 36 Min Emom(3R) 1.Every 6 Min For 1 K Row 2.Every 6 Min For 30 /20 Cal Assault Bike+ 100 D.U Or 200 Single Jump Rope