25-9-2025 PERŞEMBE
Strength&Conditioning 30 Min Emom(5R) 1.Min: 12/10 Cal Assault Bike 2.Min:45 Sec Wall-Sit Hold 3.Min:12 Parallel Bar Dips 4.Min:30 Sec Half Push-Up Hold 5.Min:12 Bent Over Barbell Row 6.Min:15 Sec Hang L-Sit Hold
24-9-2025 ÇARŞAMBA
Oly 10 Min Emom 3 Power Snatch(Rpe4-6) -Then- 10 Min Emom 3 Front Squat(Rpe4-6) -Then- MetCon 10 Round For Time 8 Box Jump Over(24”-20”) 10 Toes-To-Bar 12 Push-Ups Cap Time: 25 Min
23-9-2025 SALI
Conditioning 6 Round Total Cal and Reps 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Rep Wall-Ball(9Kg-6Kg) 1 Min:Rest 1 Min:Max Cal Assault Bike 1 Min:Rest
22-9-2025 PAZARTESİ
Strength&Conditioning Two Person Team 4 Round Total Reps 6 Min Amrap 6 Power Clean(Rpe 4-6) 8 Fromt Squat 10 Bar Facing Burpee Rest:3 Min
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)…