21-9-2025 PAZAR
Oly 10 Min Emom 1 Squat Snatch(Rpe6-7) -Then- 7 Round For Time 50 D.U Or 100 Single Jump Rope 6 Singel Arm Kb Front Rack Squat(R)(24Kg-16Kg) 6 Singel Arm Kb Front Rack Squat(L) 12 Kb Swing(24Kg-16Kg) 12 Toes-To-Bar Cap Time:25 Min
20-9-2025 CUMARTESİ
Strength&Conditioning 30 Min Emom(5R) Every 1:30 Min 12 Cal Row Every 1:30 Min 20 Wall-Ball(9Kg-6Kg) Every 1:30 Min 12 C2 Bar Pull-Ups+12 Push-Ups Every 1:30 Min Rest
19-9-2025 CUMA
Oly. Every 1:30 Min For 9 Min(6R) 5 Hang Power Snatch(Rpe 6-7) -Then- Every 1:30 Min 10:30 Min(7R) 3 Front Squat(Rpe 8-9) -Then- MetCon For Time: 21-18-15-12-9-6-3 Box Jump Over(24”20”) KB Swing(24Kg-16Kg) Cap Time:15 Min
18-9-2025 PERŞEMBE
Strength Every 1:30 Min For 9 Min (6R) 8 Dead Lift(Rpe6-7) -Them- MetCon 30 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:10 Floor Press(Rpe4-6) 3.Min:10 Supinated Grip Strict Pull-Ups 4.Min:10 Strict Burpee 5.Min: Rest
17-9-2025 ÇARŞAMBA
Strength&Conditioning Two Person Team 30 Min Amrap 10 Front Squat(50Kg-35Kg) 10 Barbel Burpee Lateral Junp Over 10 Push-Press(50Kg-35Kg) 10 Toes-To-Bar
16-9-2025 SALI
Strength Every 1:30 Min 10:30 Min(7R) 3 Back Squat(Rpe 8-9) -Then- Every 4 Min For 20 Min(5R) 10 Half Kneeling Landmine Press(R) 10 Half Kneeling Landmine Press(L) 10 Bench Support Bent Over Single Arm KB Row(R) 10 Bench Support Bent Over Single Arm KB Row(L) 10 KB Goblet Split Squat(R) 10 Kb Goblet Split Squat(L)…
15-9-2025 PAZARTESİ
MetCon 40 Min Emom(8R) 1.Every 5 Min For 750 M Row 2.Every 5 Min For 21 Dumbell Power Snatch(R1-L2) 18 Toes-To-Bar 15 Hand-Relase Push-Up
14-9-2025 PAZAR
MetCon For Time 27-24-21-18–15-12 Deadlift(70Kg-50Kg) Bar Facing Burpee Junp Over Wall-Ball(9Kg-6Kg) Cap Time:30 Min
13-9-2025 CUMARTESİ
Oly. 10 Min Emom 5 Hang Power Snatch(Rpe 4-6) -Then- Strength Every 1:45 Min For 8:45 Min(5R) 12 Barbel Front Rack Front Lunge(R1-L2) -Then- Every 3 Min For 15 Min(5R) 10 Half Kneeling Landmine Press(R) 10 Half Kneeling Landmine Press(L) 5 Single Arm Ring Row(R) 5 Single Arm Ring Row(L) 12 Plank Dumbell Pull Through…
12-9-2025 CUMA
Oly. Every 2 Min For 12 Min(6R) 5 Squat Clean(Rpe6-7) -Then- Every 3 Min For 15 Min(5R) 12 Floor Press(Rpe6-7) 10 Bent Over Barbell Row 8 Parallel Bar Dips -Then- Gymnastics &Core Strength For Time 21-18-15-12-12-15-18-21 Sit-Up Toes-To-Bar Cap Time12 Min