2-08-2026 PAZAR
MetCon 30 Min Emom(6R) 1.Min: 10 Single Arm Devil Press(R1-L2) 2.Min: 12 Hand-Release Push-Up 3.Min: 15 KB Goblet Squat(24Kg-16Kg) 4.Min: 18 Alternate V-Up (R1-L2) 5.Min:Rest
1-08-2026 CUMARTESİ
Conditioning 40 Min Emom(5R) 1.Every 2 Min 18-15 Cal Row 2.Every 2 Min 12-10 Cal Assault Bike 3.Every 2 Min 200 M Run 4.Every 2 Min Rest
31-07-2026 CUMA
MetCon 27:30 Min (5R) 1.Every 2:45 Min For 10 DeadLift(Rpe 6-7) 15 Wall-Ball(9Kg-6Kg) 2.Every 2:45 Min For 1 Min:Plank 30 Sec:Hollow Hold
30-07-2026 PERŞEMBE
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 21 Air Squat 18 Push-Up 15 Pull-Up 2.Every 3:30 Min For 20 Cal Assault Bike
29-07-2026 ÇARŞAMBA
Strength Every 2:30 Min For 12:30 Min(5R) 8 Behind Neck Barbell Reverse Lunge(R) 8 Behind Neck Barbell Reverse Lunge(L) -Then- Every 3 Min For 15 Min (5R) 8 Half Kneeling Dumbbell Arnold Press(R) 8 Half Kneeling Dumbbell Arnold Press(L) 8 Landmine Row(R) 8 Landmine Row(L)
28-07-2026 SALI
MetCon 30 Min Emom(6R) 1.Min:15 Cal Row 2.Min:50 D.U Or 100 Singel Jump Rope 3.Min:12 Burpees 4.Min:12 Toes-To Bar 5.Min: Rest
27-07-2026 PAZARTESİ
Strength Every 1:45 Min For 1215 Min(7R) 3 Squat Clean(Rpe 7-8) -Them- Every 3:30 Min For 21 Min (6R) 3 Wall-Clımber 5 Strict C2Bar Pull-Up 8 Barbell Shoulder Press(Rpe 4-6)
26-07-2026 PAZAR
MetCon 30 Min Emom(5R) 1.Mim 14 Dumbell Power Snatch(R1-L2) 2.Min:15 Hamd-Release Push-Up 3.Min:20 Sit-Up 4.Min:30 Sec:Hollow Hold 5.Min:Wall-Sit Hold 6.Min:Rest
25-07-2026 CUMARTESİ
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min 10 Deadlift (Rpe 7-8) 12 Burpee Lateral Jump Over
24-07-2026 CUMA
Strength Every 2 Mim For 12 Min(6R) 8 Back Squat(Rpe 7-8) -Then- 10 Min Emom(5R) Odd:8 Floor Press(Rpe 7-8)+ 8 Dumbbell Supinated Curl Even:Rest -Then- 10 Min Emom(5R) Odd:8 Reverse Grip Bent Over Barbel Row+ 8 Floor Dumbbell Triceps Extension Even:Rest