18-10-2025 CUMARTESİ
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 25 Cal Assault Bike 2.Every 3:30 Min For 18 MedBall Clean(9Kg-6Kg) 20 Push-Ups
17-10-2025 CUMA
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 20 Pull-Up 10 Single Arm Alternating Devils Press(R1-L2)(Rpe 4-6)
16-10-2025 PERŞEMBE
Strength Every 2 Min 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Front Squat -Then- Every 3:30 Min For 17:30 Min(5R) 10 Bench Press(Rpe4-6) 10 Bent Over Kb Row 40 M Double Kb Front Rack Walks(10M-10M) -Then- Isometric Strength 3 Round 20 Sec Copanhagen Plank(R) 20 Sec:Rest 20 Sec:Copanhagen Plank(L) 20 Sec:Rest
15-10-2025 ÇARŞAMBA
Two Person Team MetCon For Time 120 Cal Assault Bike 120 Deadlift(80Kg-50Kg) 120 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
14-10-2025 SALI
MetCon 6 Roıund Total Reps im 23 Min 1 Mim:Max Cal Row 1 Min: Max Burpees 1 Min: Max Double-Under Or Single Jump Rope 1 Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 8 Row Pike-Ups 10 Hollow Rock 20 Sec:Hollow Hold
13-10-2025 PAZARTESİ
Strength&Conditioning 21-18-15-12-9-6-3 Pull-Up 14-12-10-8-6-4–2 Overhead Squat(Rpe 4-6) 21-18-15-12-9-6-3 Push-Up Cap Time: 30 Min
12-10-2025 PAZAR
MetCon 30 Min Emom(5R) 1.Every 2 Min Max Meter Burpee Broad Jump(10M/10M) 2.Every 2 Min Max Cal Assault Bike 3.Every 2 Min Rest
11-10-2025 CUMARTESİ
MetCon 20 Min Emom(5R) 1.Min:20 Dumbell Power Snatch(R1-L2) 2.Min:Rest 3.Min:10 M Single Arm Dumbel Overhead Lunge(R) 10 M Single Arm Dumbel Overhead Lunge(L) 4.Min:Rest -Then- Every 2:30 Min For 10 Min (4R₺ 12 Plank Dumbell Pull Through (R1-L2) 1 Min:Elbow Plank
10-10-2025 CUMA
MetCon 24 Min Emom(6R) 1.Min:12 Medball Clean(9Kg-6Kg) 2.Min:12 Supinated Grip Strict Pull-Up 3.Min:12/10 Cal Assault Bike 4.Min:Rest -Then- Core Strength 5 Round 30 Sec:Alternate V-Up(R1-L2) 30 Sec:Rest 30 Sec:Hollow Hold 1 Min:Rest
9-10-2025 PERŞEMBE
Strength Every 2:15 Min For 13:30 Min(6R) 10 Back Squat(Rpe4-6) -Then- Every 2 :15 Min For 13:30 Min(6R) 10 Dead Lift(Rpe4-6) -Them- Every 2:16 Min For 13.30 Min(6R) 10 Floor Press 12 Min(6R) 10 Hand-Release Push-Ups