27-10-2025 PAZARTESİ
Strength Every 1:45 Min For 10:30 Min(6R) 3 Clean&Jerks(Rpe 6-7) -Then- Every 2 Min For 12 Min(6R) 3 Back Squat(Rpe 7-8) -Then- Core Strength Every 2:15 Min For 11:15 Min (5R) 5 V-Up 10 Hollow Rock 20 Sec:Hollow Hold
26-10-2025 PAZAR
MetCon 20-18-16 -14-12-10-8-6-4 Paralel Bar Dips Sumo Deadlift High Pull(40Kg-20 Kg) Front Rack Barbell Front Lunge(R1-L2)(40Kg-20Kg) Cap Time:30 Min
25-10-2025 CUMARTESİ
MetCon 36 Min Emom(6R) Every 2 Min For 10 Strict Burpees +12 Wall-Ball(9Kg-6Kg) 1 Min:Rest Every 2 Min For 12/10 Cal Assault Bike+ 50 D.U Or 75 Single Jump Rope 1 Min:Rest
24-10-2025 CUMA
Strength Every 2 Min For 12 Min(6R) 3 Squat Snatch (Rpe 6-7) -Then- Every 2 Min For 12 Min(6R) 3 Front Squat(Rpe 7-8) -Then- Every 1:30 Min For 9 Min(6R) 5 Weight Strict Pull-Up Or 8 Strict Pull-Up
23-10-2025 PERŞEMBE
Strength&Conditioning 30 Min Emom5R) 1 Everry 2 Min For 10 Bench Press(Rpe4-6) +10 Hand Release Push-Ups 2.Every 2 Min For 10 Bent Over Dumbell Row 10 Dumbell Bench Jump Squat 3.Every 2 Min 250 M Row
22-10-2025 ÇARŞAMBA
MetCon 15 Round For Time 3 Power Clean(7-8) 6 Burpee Lateral Jump 9 Pull-Up Cap Time:30 Min
21-10-2025 SALI
MetCon Two Person For Time: 150 Wall-Ball(9Kg-6Kg) 50 Cal Row 50 Cal Assault Bike 100 Wall-Ball 25 Cal Row 25 Assault Bike Cap Time:35 Min
20-10-2025 PAZARTESİ
Strength Every 2 Min 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Back Squat -Them- Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 12 Dead Lift(BW Or BW %70 -%75) 12 Box Jump Step Down (24”20”) 12 C2 Bar Pull-Up
19-10-2025
Strength&Conditioning 4 Round Total Reps 6 Min Amrap 5 Power Snatch(60Kg-40Kg) 10 Burpee Lateral Jump Over 15 Air Squat Rest: 3 Min
18-10-2025 CUMARTESİ
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 25 Cal Assault Bike 2.Every 3:30 Min For 18 MedBall Clean(9Kg-6Kg) 20 Push-Ups