29-9-2025 PAZARTESİ
Strength&Conditioning 24 Min Emom(6R) 1 Min:4 Clean&Jerks(Rpe4-6) 2.Min:8 Fromt Squat 3.Min:12 C2 Bar Pull-Up 4.Min:Rest -Then- Isometric Core Strength Every 2:45 Min For 11 Min(4R) 30 Sec:Hollow Hold 1 Min: Plank
26-9-2025 CUMA
MetCon Two Person Team 50-35-20 Squat Clean(60Kg-40Kg) Burpee Lateral Jump Over Pull-Up Cap Time:32 Min
25-9-2025 PERŞEMBE
Strength&Conditioning 30 Min Emom(5R) 1.Min: 12/10 Cal Assault Bike 2.Min:45 Sec Wall-Sit Hold 3.Min:12 Parallel Bar Dips 4.Min:30 Sec Half Push-Up Hold 5.Min:12 Bent Over Barbell Row 6.Min:15 Sec Hang L-Sit Hold
24-9-2025 ÇARŞAMBA
Oly 10 Min Emom 3 Power Snatch(Rpe4-6) -Then- 10 Min Emom 3 Front Squat(Rpe4-6) -Then- MetCon 10 Round For Time 8 Box Jump Over(24”-20”) 10 Toes-To-Bar 12 Push-Ups Cap Time: 25 Min
23-9-2025 SALI
Conditioning 6 Round Total Cal and Reps 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Rep Wall-Ball(9Kg-6Kg) 1 Min:Rest 1 Min:Max Cal Assault Bike 1 Min:Rest
22-9-2025 PAZARTESİ
Strength&Conditioning Two Person Team 4 Round Total Reps 6 Min Amrap 6 Power Clean(Rpe 4-6) 8 Fromt Squat 10 Bar Facing Burpee Rest:3 Min
21-9-2025 PAZAR
Oly 10 Min Emom 1 Squat Snatch(Rpe6-7) -Then- 7 Round For Time 50 D.U Or 100 Single Jump Rope 6 Singel Arm Kb Front Rack Squat(R)(24Kg-16Kg) 6 Singel Arm Kb Front Rack Squat(L) 12 Kb Swing(24Kg-16Kg) 12 Toes-To-Bar Cap Time:25 Min
20-9-2025 CUMARTESİ
Strength&Conditioning 30 Min Emom(5R) Every 1:30 Min 12 Cal Row Every 1:30 Min 20 Wall-Ball(9Kg-6Kg) Every 1:30 Min 12 C2 Bar Pull-Ups+12 Push-Ups Every 1:30 Min Rest
19-9-2025 CUMA
Oly. Every 1:30 Min For 9 Min(6R) 5 Hang Power Snatch(Rpe 6-7) -Then- Every 1:30 Min 10:30 Min(7R) 3 Front Squat(Rpe 8-9) -Then- MetCon For Time: 21-18-15-12-9-6-3 Box Jump Over(24”20”) KB Swing(24Kg-16Kg) Cap Time:15 Min
18-9-2025 PERŞEMBE
Strength Every 1:30 Min For 9 Min (6R) 8 Dead Lift(Rpe6-7) -Them- MetCon 30 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:10 Floor Press(Rpe4-6) 3.Min:10 Supinated Grip Strict Pull-Ups 4.Min:10 Strict Burpee 5.Min: Rest