9-8-2025 CUMARTESİ
MetCon 6 Round For Time: 9 Power Snatch(50Kg-30Kg) 15 Toes-To-Bar 21 Push-Up 200 M Run Cap Time:35 Min
8-8-2025 CUMA
Two Person Team Conditioning 2 K-1 K-500 M Row 50-35-20 Cal Assault Bike 50-35 -20 1Burpee Box Jump Over (24”-20”) Cap Time:45 Min
7-8-2025 PERŞEMBE
Strength Every 2:15 Min For 15:45 Min(7R) Front Squat 12-10-8-6-8-10-12(Rpe 5-6-7-8) -Then- Every 3:15 Min For 16:15 Min(5R) 10 Reverse Grip Bent Over Barbell Row 10 Tall Kneeling Arnold Press 7 Split Squat With Dumbbell Curl(R) 7 Split Squat With Dumbbell Curl(L) -Then- Every 3 Min For 12 Min (4R) 30 Sec:Hollow Hold 30 Sec:Single…
6-8-2025 ÇARŞAMBA
Isometric Strength Every 4.30 Min For 18 Min(4R) 1 Min:Wall-Sit Hold 45 Sec:Ring Push-Up Hold 30 Sec:Barbel Overhead Hold(Rpe4-6) 15 Sec:Supinated Grip Chin-Up Hold -Then- Every 3 Mim For 15 Min(5R) 12 Floor Press(Rpe4-6) 15 Medball Clean(9Kg-6Kg) 18 Alternate V-Up(R1-L2)
5-8-2025 SALI
Strength&Conditioning 36 Min Emom(6R) 1.Min 12 Cal Row 2.Min:10 Burpee Barbell Lateral Jump Over 3.Min:Rest 4.Min: 10 Cal Assault Bike 5.Min 5 Bar Muscle-Up Or 5 C2 Bar Pull-Up + 10 DeadLift(Rpe 4-6) 6.Min: Rest
4-8-2025 PAZARTESİ
Strength Every 2:15 Min For 15:45 Min(7R) Back Squat 12-10-8-6-8-10-12(Rpe 5-6-7-8) -Then- Every 3 Min For 15 Min(5R) 9 Barbel Strict Press(Rpe 4-6) 12 Plate Deficit Push-Ups(20Kg) 15 Kb Swing(24Kg-16Kg) -Then- Core Strength Every 2:30 Min For 10 Min(4R) 9 Hollow Rock 12 Alternate V-Up(R1-L2) 15 Sec:Hollow Hold
3-7-2025 PAZAR
Strength&Conditioning 30 Min Amrap 10 Power Clean(60Kg-40Kg) 15 Wall-Ball(9Kg-6Kg) 20 Hand-Release Push-Ups
2-7-2025 CUMARTESİ
Conditioning 42 Min Emom(4R) Every 3:30 Min For 500 M Row Every 3:30 Min For 400 M Run Every 3:30 Min For 20/18 Cal Assault Bike
1-8-2025 CUMA
MetCon 30 Min Emom(6R) 1.Min15/12 Cal Row 2.Min:15 Box Jumps(24”-20”) 3.Min: 15 Toes-To-Bar 4 Min:Plank 5.Min:Rest
31-7-2025 PERŞEMBE
Multi-Strength Every 2 Min For 12 Min (6R) 5 Power Snatch(Rpe 7-8) -Them- Every 1:45 Min For 10:30 Min(6R) 5 Back Squat(Rpe 7-8) -Them- Every 3:15 Min For 16:15 Min(5R) 12 Floor Press(Rpe 4-6) 15 Banded Face Pulls 20/15 Sec: Supinated Grip Chin-Up Hold