13-1-2025 PAZARTESİ
Two Person Team MetCon 300 Wall-Ball(9Kg-6K() 200 Burpee 100 Pull-Up Cap Time:40 Min
12-1-2025 PAZAR
Strength&Conditioning Every 4 Min For 20 Min(5R) 12 Floor Press(Rpe4-6) 10 Kb Swing(24Kg-16Kg) 8 Single Arm Kb Front Rack Squat(R) 8 Singer Arm Kb Front Rack Squat(L) -Then- Core Strength Every 2 Min For 10 Min(5R) 10 Hollow Rock(R1-L2) 10 V -Up 10 Sec:Hollow Hold
11-1-2025 CUMARTESİ
MetCon 37:30 Min Emom(6R) 1.Every 3:15 Min 15/12 Cal Assault Bike 2.Every 3:15 Min 20 M Step Dumbell Walking Lunge(R1-L2) 12 Dumbell Deficit Push-Ups 8 Strict Pull-Ups
10-1-2025 CUMA
Strength Every 1:15 Min For 8:45 Min(7R) 3 Front Squat(Rpe 4-6) -Then- MetCon 26 Min Emom(4R) 1.Every 3:15 Min 500 M Row 2.Every 3:15 Min 10 Tall Kneeling Arnold Press 12 Dual Gorilla Dumbelll Row(R1-L2) 14,Toes-To-Bar
9-1-2025 PERŞEMBE
Oly. 10 Min Emom 1 Squat Snatch(Rpe4-6) -Then- Multi -Strength Every 3 Min For 12 Min(4R) 10 Split Squat Landmine Press(R) 10 Split Squat Landmine Press(L) 20 SecStar Plank(R) 20 Sec:Star Plank(L) -Then- Gymnastics 10 Min Emom Odd:5 Bar-Muscle-Up (5 C2 Bar Puul-Up/5 Push-Ups)+30 D.U Or 50 Singel Jump Rope Even:Rest
8-1-2025 ÇARŞAMBA
MetCon For Time: 45-36-21-15-9 Wall-Ball(9Kg-6Kg) 45-36-21-15-9 Burpee 45-36-21-15-9 Hollow Rock Cap Time:40 Min
7-1-2025 SALI
Conditioning Two Person Team For Time: 150 Cal Row 150 Kb Swing(24Kg-16Kg) 150 Cal Assault Bike Cap Time:40 Min
6-1-2025 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 5 Front Squat(Rpe 6-7) -Then- Every 2 Min For 10 Min(5R) 10 Floor Press 5 Pendlay Row -Then- Gymnastics Strength 10 Min Emom Odd 5 Strict Supinate Grip Chin-Up+ 10 Sec:Supinate Grip Chin-Up Hold+10 Push-Up +20 Sec: Half Push-Ups Hold Even:Rest
5-1-2025 PAZAR
Strength Every 1:30 Min For 10:30 Min(7R) 5 Dead Lift(Rpe 6-7) -Then- MetCon 10 Round For Time 5 Hang Power Clean(Rpe6-7) 10 Med-Ball Clean(9Kg-6KKg) Cap Time:12 Min -Then- Core Strength Every 2:30 Min For 10 Min(4R) 30 Ring Mountain Climber (R1-L2) 20 Alternate V-Up(R1-L2)
4-1-2025 CUMARTESİ
Conditioning 30 Min Emom(6R) 1.Min:10 Cal.Assault Bike 2.Min:25 Air Squat 3.Min:15 Pull-Up 4.Min:20 Push-Up 5.Min:Rest