26-04-2026 PAZAR
MetCon For Time: 40-30-20-10 Push-Press(Rpe4-6) Bar Facing Burpees Kb Swing(24Kg-16Kg) Toes-To-Bar Cap Time:40 Min
25-04-2026 CUMARTESİ
Strength&Conditioning Every 5 Min For 25 Min(5R) 20 M Single Arm Dumbbell Overhead Walking Lunge(10M Rıght Arm/10 M Left Arm) 10 Single Arm Bent Over Ladmnine Row(10 Right Arm/10 Left Arm) 20 Plank Dumbell Pull Through (R1-L2) 20 Sec:Hollow Hold
24-04-2026 CUMA
MetCon 30 Min Emom(5R) Every 1:30 Min 250 M Row Every 1:30 Min 7 Deadlift (Rpe 6-7) 14 Hand-Release Push-Ups Every 1:30 Min 18/15 Cal Assault Bike Every 1:30 Min Rest
23-04-20226 PERŞEMBE
For Time: 150 Wall-Ball(9kg-6Kg) 100 Pull-Up Cap Time:34 Min
22-04-2026 ÇARŞAMBA
Two Person Team Conditioning For Time: 3000 M Row 75 Burpee Lateral Jump Over 1000 M Row 50 Burpee Lateral Jump Over Cap Time:40 Min
21-04-2026 SALI
Strength 12:30 Min Emom(5R) 1:30 Min:Double Dumbbell Bulgarian Split Squat(10R/10L) 1 Min Rest -Then- 12:30 Min Emom (5R) 1:30 10 Bench Press +10 Dumbell Supinated Biceps Curl 1 Min Rest -Then- 12:30 Min Emom(5R) 1:30 Min:10 Bent Over Barbell Roow +10 Tall Kneeling Double Dumbbell Overhead Triceps Extension 1 Min:Rest
20-04-2026 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Clean&Jerks (Rpe 4-6) -Then- Every 1:30 Min For 10:30 Min(7R) 2 Front Squat(8-9) -Then- Isometric Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Single Leg Glute Bridge Hold(R) 30 Sec:Single Leg Glute Bridge Hold(L) 1 Min:Rest
19-04-2026 PAZAR
Two Person Team MetCon 10 Round For Time: 500 M Row 20 Pull-Up 20 Push-up Cap Time:45 Min
18-04-2026 CUMARTESİ
Strength Every 1:45 Min For 14 Min(8R) 7-5 -3-1-1-3-5-7(%70-75-80-85) Back Squat -Then- For Time: MetCon 21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Wall-Ball(9Kg-6Kg) Burpee Cap Time:25 Min
17-04-2026 CUMA
MetCon 30 Min Emom(5R) 1.Min:10 Bird Dog Kb Row(R) 10 Bird Dog Kb Row(L) 2.Min:10 Paralel Bar Dips 5 Split Squat Hold With Dunbell Supinated Curl 5 Split Squat Hold With Dumbell Supinated Curl 3.Min:24 M Resistance Band Lateral Walks(6M-6M) 4.Min:45 Sec:Wall-Sit Hold 5.Min:Plank 6.Min:Rest