10-6-2025 SALI
Strength&Conditioning 30 Min Emom (6R) 1.Min:10 DeadLift(Rpe4-6) 2.Min:12 Cal Row 3.Min: 20 Push-Ups 4.Min:Wall-Siit Hold 5.Min:Rest
5-6-2025 PERŞEMBE
MetCon 30 Min Emom(6R) 1.Min: 10 Cal Assault Bike 2.Min: 50 D.U Or 100 Singel Jump Rope 3.Min: 12 Burpee No Jump 4.Min: 12 Hand-Release Push-Ups 5.Min:Rest
4-6-2025 ÇARŞAMBA
Oly 10 Min Emom 5 Power Snatch(Rpe 4-6) -Then- 10 Min Emom 3 Back Squat(Rpe 4-6) -Then- 10 Min Emom 5 Push-Press(Rpe4-6) -Then- Core Strength Every 2: Min For 8 Min(4R) 10 Hollow Rock 10 V-Up 20 Sec:Hollow Hold
3-6-2025 SALI
MetCon 35 Min Emom(10R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 15 Pull-Up 15 Wall-Ball(9Kg-6Kg)
2-6-2025 PAZARTESİ
Oly Every 1:30 Min For 10:30 Min(7R) 3 Squat Clean(Rpe 6-7) -Then- Strength Every 2:15 Min 11:15 Min(5R) 10 Tall Kneeling Landmine Goblet Press 10 Ring Push-Ups -Then- Core &Gymnastic Strength Every 2:30 Min 12:30 (5R) 20 Sit-Up 10 Toes-To-Bar
1-6-2025 PAZAR
For Time: MetCon 6 Round For Time: 10 Power Snatch(60Kg-30Kg) 15 Pull-Up 20 Hand-Release Push-Up Cap Time:34 Min
31-5-2025 CUMARTESİ
MetCon 5 Round For Time 12 Burpees No Jump 15 Toes-To-Bar 18 Kb Swing(24Kg-16Kg) 21 Sit-Up Cap Time:34 Min
30-5-2025 CUMA
MetCon 28 Min Emom(7R) 1.Min:10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:50 Double-Unders Or 100 Single Jump Rope 4.Min:Rest -Then- Isometric Strength 3 Roınd 1 Min:Plank 1 Min:Wall-Sit Hold 1 Min:Rest
29-5-2025 PERŞEMBE
Oly. Every 3 iMin For 18 Min (6R) 5 Power Clean+5 Front Squat(Rpe6-7) -Then- Multi-Strength Every 3:15 Min For 16:15 Min(5R) 10 Floor Press (Rpe 7-8) 30 Ring Mountain Climber (R1-L2) 30 Sec:Hollow Hold
28-5-2025 ÇARŞAMBA
Two Person Team MetCon 150 Cal Assault Bike 150 Pull-Up 150 Burpee Cap Time:40 Min