14-11-2026 CUMARTESİ
MetCon Every 3:15 Min For 32:30 Min(10R) 5 Deadlift (Rpe 6-7) 10 C2 Bar Pull-Up 15 Hand-Release Push-Up
13-11-2026 CUMA
MetCon 30 Min Emom(6R) 1.Min:5 Front Squat(Rpe 6-7) 2.Min:3 Wall-Clımber 3.Min:10 Cal Assault Bike 4.Min:15 V-Up 5.Min:Rest
12-11-2026 PERŞEMBE
Two Person Team 4 Round For Time 50 Box Junp Over(24”-20”) 50 Kb Swing(24Kg-16Kg) Cap Time:34 Min
11-11-2026 ÇARŞAMBA
Strength₺Comditioning 27 Min Emom(6R) 1.Every 2:15 Min For 250 M Row+20 Push-Up 2.Every 2:15 Min For 5 Squat Clean(Rpe 6-7)
10-11-2026 SALI
Oly Every 1:30 Min For 10:30 Min(7R) 3 Power Snatch (Rpe 4-6) 3 Overhead Squat -Then- Every 2 Min For 12 Min(6R) 3 Weight Pull-Up 5 Weight Paralel Bar Dips -Then- Core Strength 4 Round 1 Min:Elbow Plank 1 Min:Rest
9-11-2026 PAZARTESİ
MetCon Two Person Team For Time 150 Wall-Ball(9Kg-6Kg) 150 Sumo Deadlift High Pull( 40kg-20Kg) 150 Air Squat 150 Sit-Up Cap Time:40 Min
8-11-2026 PAZAR
MetCon 30 Min Emom(6R) 1.Min 12/10 Cal Assault Bike 2.Min:50 M KB Farmers Caary Walk(28Kg-16Kg) 3.Min:15 Sec:Supinated Grip Chin-Up Hold+30 Sec:Hollow Hold 4.Min:20 Hand-Release Push-Up 5.Min:Rest
7-11-2026 CUMARTESİ
Conditioning 50 Min Emom(5R) Every 5 Min For 750 M Row Every 5 Min For 40 Step Walking Lunge (R1-L2) 20 M Shuffle Run(10M-10M)
6-11-2026 CUMA
Strength Every 2 Min For 12 Min(6R) 8 Back Squat (Rpe 6-7) -Then- Every 3:30 Min For 17:30 Min(5R) 10 Seat Dumbbell Press(Rpe 6-7) 10 Bent Over KB Row 10 KB Deficit Push-Up 10 Leg Lifs Over KB(R1-L2)
5-11-2026 PERŞEMBE
MetCon 30 Min Emom(6R) 1.Min:4 Power Snatch(Rpe 6-7) 2.Min:15 Pull-Up 3.Min:50 D.U Or 100 Singel Junp Rope 4.Min:3 Wall-Clumber 5.Min:Rest