26-6-2026 ÇARŞAMBA
Two Person Team 30 Min Amrap 500 M Row 30 Kb Swing(24Kg-16Kg) 20 Burpee
25-6-2024 SALI
Strength&Conditioning Every 2:30 Min For 15 Min(6R) 5 Squat Clean(Rpe4-6) 50 Double-Unders Or 75 Slngle Jump Rope -Then- Multi-Strength Every 2:45 Min For 13:45 Mim(5R) 10 Split Squat With Landmine Press(R) 10 Split Squat With Landmine Press(L) 20 Sec:Elbow Star Plank(R) 20 Sec:Elbow Star Plank(L)
24-6-2024 PAZARTESİ
Strength&Conditioning 30 Min Emom(5R) 1.Every 1:30 Min 15 Cal Row 2.Every 1:30 Min 10 Back Squat(Rpe 4-6)+10 Tall Kneeling Dumbell Press 3.Every 1:30 Min 1 Min Wall-Sit Hold +30 Sec Half Push-Ups Hold 4.Every 1:30 Min Rest
23-6-2024 PAZAR
MetCon For Time: 5 Round For Time: 21 Hand Release Push-Up 18 Kb Swing(24Kg-16Kg) 15 Toes-To-Bar 6 Kettlebell Front Rack Squat(R) 6 Kettlebell Front Rack Squat(L)
22-6-2024 CUMARTESİ
MetCon 15 Round 1.Every 1:45 Min 15 Cal Assault Bike 2.Every 1:45 Min 15 Pull-Up+12 Wall-Ball(9Kg-6Kg) 3.Every 1:45 Min Rest -Then- Isometric Strength 4 Round 1 Min:Plank 1 Min:Rest
21-6-2024 CUMA
Strength&Conditioning 5 Round For Time 400 M Run 10 Clean&Jerks(60Kg-45Kg) Cap Time:30 Min
20-6-2024 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) 8 Back Squat(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 250 M Row 10 Floor Press -Then- Core Strength Every 2:30 Min For 10 Min(4R) 20 V-Up (R1-L2) 20 Sec:Hollow Hold
14-6-2024 CUMA
MetCon Two Person Team For Time: 50-40-30-20-10 Cal Assault Bike Wall-Ball(9Kg-6Kg) Burpee KB Swing(24Kg-16Kg) Cap Time:34 Min
13-6-2024 PERŞEMBE
Strength&Conditioning 18:45 Min Emom(5R) 1.R 1:15 Min:12 Cal Row 2.R 1:15 Min :6 Squat Clean(Rpe4-6) 3.R 1:15 Min:Rest -Then- Every 2:30 Min For 12:30 Min(5R) 15 Ring Push-Ups +10 Barbel Curl -Then- Core Strength Every 2:30 Min For 10 Min(4R) 8 Rower Pike-Ups 30 Sec:Holllow Hold
12-6-2024 ÇARŞAMBA
MetCon Every 3 Min For 15 Min(5R) 7/5 Cal. Assault Bike 5 Toes to Bar 5 Medball Clean(9Kg-6Kg) 5 Toes to Bar 7/5 Cal .Assault Bike Rest: 3 Min Every 3 Min For 15 Min(5R) 60 M Shuffle Run(10 M-10 M) 4 Hand Release Burpees 10 Frog Jump Squat 4 Hand Release Burpees 60 M…