8-4-2025 SALI
Two Person Team MetCon 100 Senkronize Thruster(40 Kg-30 Kg) 100 Senkronize Bar Facing Burpee 5 Min: Senkronize Wall-Sit Hold 5 Min:Senkronize Plank Cap Time:34 Min
7-4-2025 PAZARTESİ
Strength&Conditioning 5 Round 1.Every 2 Min For 12 Back Squat(Rpe4-6) 2.Every 2 Min For 12-10 Cal Assault Bike 3.Every 2 Min For 20 Kb Swing(24Kg-16Kg)
6-4-2025 PAZAR
MetCon 5 Round 1.Every 3 Min For 500 M Row 2.Every 3 Min For 20 Pull-Up 75 D.U Or 100 Single Jump Rope
5-4-2025 CUMARTESİ
MetCon 24 Min Emom (6R) 1.Mim:12/10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min: 15 Burpee No Jump 4.Mİn:Rest -Then- Isometric Strength 4 Round 20 Sec:Single Leg Elbow Plank(R) 20 Sec:Single Leg Elbow Plank(L) 40 Sec:Rest
4-4-2025 CUMA
Strength Every 2 Min For 12 Min(6R) 10 Back Squat(Rpe 4-6) -Then- Every 4 Min For 20 Min(5R) 8 Tall Kneeling Arnold Press 10 Dumbell Renagade Row(R1-L2) 12 Dumbell Front Rack Reverse Lunge(R1-L2) 14 Toes-To-Bar
3-4-2025 PERŞEMBE
Two Person Team Conditioning 6 Round For Time: 500 M Row 20 Burpee Lateral Jump Over 30 KB Swing(24Kg-16Kg) Cap Time:40 Min
2-4-2025 ÇARŞAMBA
Strength Every 2 Min For 12 Min(6R) 5 Squat Clean(Rpe 4-6) -Then- Every 4 Min For 20 Min(5R) 10 Bent Over Barbell Reverse Grip Row 8 Strict Pull-Up 10 Floor Press 12 Push-Ups
29-3-2025 CUMARTESİ
MetCon 24 Min Emom(6R) 1.Mim:12/10 Cal Assault Bike 2.Min: 15 Hand-Release Push-Ups 3.Min: 15 Inverted Ring Row 4.Min:Rest -Then- Isometric Strength 3 Round 1 Min:Wall-Sit Hold 1 Min:Rest
28-3-2025 CUMA
Strength Every 1:15 Min 12:30 Min(10R) 3 Front Squat(Rpe6-7) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Floor Press(Rpe 4-6) 6 Split Squat Hold Dumbbell Curl(R) 6 Split Squat Hold Dumbell Curl(L) -Then- Core Strength Every 3:15 Min For 13 Min(4R) 10 Toes-To-Bar 30 Sec :Hollow Hold 1 Min:Plank
27-3-2025 PERŞEMBE
Two Person Team Conditioning 5 K Row 100 Single Arm Devil Press(R1-L2) Cap Time:34 Min