5-11-2025 ÇARŞAMBA
Two Person Team Conditioning 15 Min Max Km Row 15 Min Max Burpees Lateral Junp Over Row
4-11-2025 SALI
Strength&Conditioning 20 Min Emom (6R) Every 1:15 Min:12/10 Cal Assault Bike Every 1:15 Min:5 DeadLift(Rpe6-7)+10 Tall Kneeling Arnold Press Every 1:15 :Rest -Then- Isometric Strength 5 Round 30 Sec:Ring Push-Up Hold Rest:30 Sec: 30 Sec:Hollow Hold Rest:1 Min
3-11-2025 PAZARTESİ
Strength&Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 10 Back Squat (Rpe4-6) 100 M Kb Farmers Caary(24Kg-16Kg)(10M-10M) 2 Every 3:30 Min For 15 KB Deficit Push-Ups 50 M Step Walking Lunge(R1-L2)
2-11-2025 PAZAR
MetCon 30 Min Emom (6R) 1.Min:15 Paralel Bar Dips 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min: 50 D.U Or 100 Single Junp Rope 4.Min:Plank 5.Min:Rest
1-11-2025 CUMARTESİ
Conditioning 5 Round Total Cal Or Reps 2 Min Max Cal Row 2 Min:Rest 2 Min Max Burpees 2 Min:Rest
31-10-2025 CUMA
Strength Every 3:30 Min For 17:30 Min(5R) 10 Floor Press 10 Reverse Grip Bent Over Barbell Row 10 Dumbell Bulgarian Split Squat(R) 10 Dumbell Bulgarian Split Squat(L) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Barbel Curls 10 Floor Triceps Extension -Then- Isometric Strength 3 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest
30-10-2025
Oly. 10 Min Emom 3 Power Snatch(Rpe6-7) -Then- Every 2 Min For 12 Min (6R) 5 Front Squat(Rpe 6-7) -Then- MetCon 21-18-16-12-9-6-3 C2Bar Pull-Up Box Jump Over(24”-20”) Cap Time:17 Min
28-10-2025 SALI
MetCon 30 Min Emom(6R) 1.Min:12 Cal Row 2.Min:20 M Double Dumbell Walking Lunge(10M-10M) 3.Min:15 Dumbell Deficit Push-Ups 4.Min:15 Toes-To-Bar 5.Min:Rest
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