19-5-2025 PAZARTESİ
Strength&Conditioning 28 Min Emom(7R) Strength&Conditioning 1.Min:250 M Row 2.Min:12 Dead Lift(Rpe 4-6) 3.Min:10 Burpee Lateral Jump Over 4.Min:Rest
18-5-2025 PAZAR
Strength Every 2 Min For 12 Min(6R) 10 Overhead Squat(Rpe 4-6) -Then- MetCon 6 Round For Time 12 Toes-To-Bar 15 Box Jump(24”20”) 18 Push-Ups 21 Sit-Ups Cap Time: 28 Min
17-5-2025 CUMARTESİ
MetCon For Time: 50-40-30-20-10 Wall-Ball(9Kg-6Kg) Burpee Cap Time:36 Min
16-5-2025 CUMA
Oly Every 2 Min For 12 Min (6R) 5 Squat Clean(Rpe 6-7) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Push-Press(Rpe4-6) -Then- Isometric Strength Every 3:30 Min For 14 Min(4R) 15 Sec:Supinated Grip Chin-up Hold 30 Sec:Half Push-Up Hold 30 Sec:Hollow Hold 1 Min:Plank
15-5-2025 PERŞEMBE
Two Person Team Conditioning 10 K Row Cap Time:45 Min
14-5-2025 ÇARŞAMBA
Oly. 10 Min Emom 2 Squat Snatch (Rpe4-6) -Then- Strength Every 3:30 Min For 17:30 Min(5R) 12 Paralel Bar Dips 12 Kb Swing (24Kg-16Kg) 75 D.U Or 100 Single Jump Rope -Then- Isometric Strength 4 Round 30 Sec: Sıde Plank(R) 30 Sec Sıde Plank(L) 1 Min:Rest
13-5-2025 SALI
Multi-Strength Every 1:30 Min 10:30 Min(7R) 3 Front Squat(Rpe6-7) -Then- Every 4 Min For 24 Min(6R) 10 Tall Kneeling Goblet Landmine Press 8 Plate Deficit Push-Ups 10 Bent Over Dumbel Row 8 Strict Pull-Up
12-5-2025 PAZARTESİ
Two Person Team For Time: 100 Senkronize Deadlift(100Kg-60Kg) 100 Senkronize Bar Facing Burpee 100 Cal Assault Bike Cap Time:34 Min
11-5-2025 PAZAR
Strength Every 1:45 Min For 10:30 Min(6R) 5 Hang Power Clean (Rpe 4-6) 5 Thruster (Rpe 4-6) -Then- MetCon 6 Round 1 Min Max Cal Row 1 Min:Rest 1 Min:Max Box Jump Over(24”-20”) 1 Min:Rest
10-5-2025 CUMARTESİ
Strength Every 1:45 Min 12:15 Min(7R) 5 Back Squat(Rpe 7-8) -Then- Every 1:45 Min 12:15 Min(7R) 5 Dead Lift (Rpe 7-8) -Then- Every 1:45 Min 12:15 Min(7R) 5 Bench Press(Rpe 7-8)