13-05-2026 ÇARŞAMBA
Two Person Team Conditioning 10 Min Max Cal Row 10 Min Mqx Cal Assault Bike 10 Min Max Burpees
12-5-2026 SALI
Strength Every 1:45 Min For 14 Min(8R) 7-5-3-1-1-3-5-7 (%75-%80-%85-%90) Back Squat -Then- Multi-Strength Every 3 Min For 15 Min(5R) 10 Single Arm Landmine Row(R) 10 Single Arm Landmine Row(L) 10 Single Arm Single Leg Glute Bridge DB Floor Press(R) 10 Single Arm Single Leg Glute Bridge DB Floor Press(L) -Then- Core Strength Every 2:30 Min…
11-05-2026 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 2 Squat Clean+2 Front Sqıat(Rpe 4-6) -Then- Every 2 Min For 12 Min(6R) 5 Bar Muscle-Up Or 5C2Bar Pull-Up + 5 Hand-Release Push-Up 10 Kb Swing (24Kg-16Kg) -Then- Isometric Strength 3 Round 20 Sec:Elbow Star Plank(R) 20 Sec:Rest 20 Sec Elbow Star Plank (L) 20 Sec:Rest 20 Single…
10-05-2026 PAZAR
MetCon 25 Min Amrap 10 Single Dumbbell Devil Press(R1-L2) 15 Toes-To-Bar 20 Wall-Ball(9Kg-6Kg)
9-05-2026 CUMARTESİ
Conditioning 33:45 Min Emom(5R) 1.Every 2:15 For 200 M Run 2.Every 2:15 Min For 400/350 M Row 3.Every 2:15 Min 12/10 Cal Assault Bike
8-05-2026 CUMA
Multi-Strength Every 6:15 Min For 31:15?Min(5R) 15 Med Ball Clean(9Kg-6Kg) 60 M Double KB Farmers Caary Walks(10M-10M) 30 Sec:Resistabce Band Sıde Walks(R-L) 30 Ring Mountain Clımber(R1-L2) 20 Sec:Hollow Hold 15 Sec:Supinate Grip Chin-Up Hold
7-05-2026 PERŞEMBE
Strength Every 1:45 Min For 12:15 (7R) Front Squat 10-10-7-7-3-3-3(%75-%80-%85) -Then- Every 3 Min For 15 Min(5R) 10 Tall Kneeling Landmine Goblet Press(Rpe 6-7) 10 Bent Over Dumbell Rear Lateral Raises 10 Dumbell Sıde Lateral Raises -Then- Every 2:15 Min 11:15 Min(5R) 10 Barbell Curl 10 Floor Barbell Trıceps Ext
6-05-2026 ÇARŞAMBA
MetCon Two Person Team 100 Dıouble Dumbell Box Steps Up Over(20”) 150 Cal Row 200 Wall-Ball(9kg-6Kg) Cap Time:40 Min
5-05-2026 SALI
Strength &Condition 30 Min Emom(5R) Every 1:30 Min 12/10 Cal Assault Bike Every 1:30 Min 30 Jumping Lunge(R1-L2) Every 1:30 Min 20 Pull-Ups 20 Hand-Release Push-Up Every 1:30 Min Rest
4-05-2026 PAZARTESİ
Strength Every 1:45 Min For 12:15 (7R) Deadlift 10-10-7-7-3-3-3(%75-%80-%85) -Then- Every 1:45 Min For 12:15 (7R) Back Squat 10-10-7-7-3-3-3 (%75-%80-%85) -Then- Every 1:45 Min For 12:15 (7R) Push-Press 10-10-7-7-3-3-3 (%75-%80-%85)