4-10-2025 CUMARTESİ
MetCon Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(Rpe 7-8) -Then- MetCon 20 Min Emom(5R) 1.Min:10 DeadLift(6-7) 2.Min:14 Hand-Release Push—Up 3.Min: 18 Wall-Ball(9Kg-6Kg) 4.Min:Rest
3-10-2025 CUMA
MetCon 40 Min Emom(5R) Every 4 Min 500 M Row Every 4 Min 18/15 Burpre Box Jump Over(24”-20”)
2-10-2025 PERŞEMBE
Strength 10 Mim Emom 2 Squat Snatch(Rpe 4-6) -Then- Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(Rpe 7-8) -Them- Every 2 Min For 10 Min(5R) 5 Strict C2Bar Pull-Up 10 Floor Press(Rpe6-7)
1-10-2025 ÇARŞAMBA
MetCon 30 Mim Emom(6R) 1.Min:10 Cal.Assault Bike 2.Min:10 Sumo Dead Lift High Pull(40Kg-25) 3.Min:10 Toes-To-Bar 4.Min: 50 Double-Under Or 100 Single Jump Rope 5.Min:Rest
30-9-2025 SALI
Two Person Team 40 Min Amrap 1500 M Row 30 Burpee Over Rower 30 KB Swing(24Kg-16Kg)
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