25-3-2025 SALI
MetCon Two Person Team 35 Min Amrap 20 Burpee Box Jump (24”-20”) 30 KB Swimg (24Kg-16Kg) 40 Wall-Ball(9Kg-6Kg)
24-3-2025 PAZARTESİ
Multi-Strength Every 3:30 Min For17:30 Min(5R) 10 Dumbell Bulgarian Split Squat(R) 10 Dumbell Bulgarian Split Squat(L) 20 Sec:Copanhagen Plank(R) 20 Sec Copanhagen Plank(L) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Bench Press(Rpe4-6) 10 Dumbell Gorilla Row(R1-L2) -Then- Every 1:45 Min For 7 Min(4R) 10 Barbell Cıurl
23-3-2025 PAZAR
Strength&Conditioning 28 Min Emom(7R) 1.Min: 5 Hang Power Clean+5 Push Press+5 Front Squat(Rpe4-6) 2.Min: Rest 3.Min:20 Jumping Lunge+12 Hand-Release Push-Up 4.Min:Rest -Then- Isometric Strength 3 Round 1:30 Min:Plamk 1 Min:Rest
22-3-2025 CUMARTESİ
Strength&Conditioning 30 Min Emom(6R) 1.Min:250 M Eow 2.Min:15 Pull-Up 3.Min:15 Kb Swing(24Kg-16Kg) 4.Min:10 Hollow Rock+20 Sec:Hollow Hold 5.Min:Rest
21-3-2025 CUMA
Two Person Team Strength&Conditioning 30 Min Amrap 20 Senkronize Thruster (40Kg-25Kg) 20 Senkronize Bar Facing Burpee
20-3-2025 PERŞEMBE
Two Person Team MetCon For Time: 100 Pull-Up 150 DeadLift(80Kg-60Kg) 200 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
19-3-2025 ÇARŞAMBA
Strength Every 2 Min For 12 Min (6R) 10 Front Squa(Rpe4-6) -Then- Every 4 Min For 20 Min (5R) 10 Tall Kneeling Dumbed Arnold Press 10 Dumbell Sıde Lateral Raises 10 Bent Over Barbell Row 30 Sec:Half Push-Up Hold 15 Sec: Supinated Grip Chin-Up Hold
18-3-2025 SALI
Conditioning 2 Round Every 10 Min Max Km Row Rest: 2 Min Every 10 Min 60-50 Cal Assault Bike + Remaining Time: Max Burpee No Jump Rest: 2 Min
17-3-2025 PAZARTESİ
Strength Every 2 Min For 12 Min (6R) 10 Back Squa(Rpe4-6) -Then- Every 2:40 Min For 13:20 Min(5R) 12 Kneeling Ladmine Press(R) 12 Kneeling Ladmine Press(L) 20 Sec:Singel Arm High Plank Hold(R) 20 Sec:Singel Arm Hıgh Plank Hold(L) -Then- Gymnastics Strength Every 1:30 Min For 9 Min(6R) 10 Strict Pull-Ups
16-3-2025 PAZAR
Strength&Conditioning 10 Round For Time 10 Dead Lift(80Kg-40Kg) 10 Toes-To-Bar 10 Burpee Lateral Junp Over Cap Time:34 Mim