14-9-2026 PAZARTESİ
PAZARTESİ Strength Every 1:30 Mim For 10:30 Min(7R) 3 Clean&Jerks(Rpe 6-7) -Then- Every 1:30 Mim For 10:30 Min(7R) 3 Front Squat(Rpe 6-7) -Then- Every 2 Mim For 10 Min(5R) 10 Bent Over Barbell Row 30 Sec:Dead Hang Hold
Details12-9-2026 PAZAR
MetCon 36 Min Emom (6R) 1 .Mim:10 Singel Arm Devil Press(R1-L2) 2.Min: 12 Box Jump Over(24”-20”) 3.Min: 14 Toes-To-Bar 4.Mim: Plank 5.Min: 30 Sec Hollow Hold 6.Min: Rest
Details12-9-2026 CUMARTESİ
Conditioning For Time: 1200 M-800-600-400-200 Run 50-40-30-20-10 Step Walking Lunge(R1-L2) 50-40-30-20-10 Alternative V-Up(R1-L2) Cap Time:40 Mim
Details11-9-2026 CUMA
Strength&Conditioning 30 Min Emom(6R) 1.Every 2:30 Min For 10 Back Squat(Rpe 6-7) 20 Push-Up 2.Every 2:30 Min 350 M Row
Details10-9-2026 PERŞEMBE
MetCon 30 Min Emom(6R) 1.Every 1:15 Min 15 KB Swing(28Kg-16Kg) 2.Every 1:15 Mim 18 Pull-Up 3.Every 1:15 Min 21 Wall-Ball(9Kg-6Kg) 4.Every 1:15 Min Rest
Details9-9-2026 ÇARŞAMBA
Conditioning 36 Min Emom(6R) 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max No Jump Burpee 1 Min:Rest 1 Min:Max D.U Or Single Jump Rope 1 Min:Rest
Details8-9-2026 SALI
Multi-Strength Every 6 Min For 30 Mim(5R) 10 M Single Arm Dumbbell Overhead Walking Lunge(R) 10 M Single Arm Dumbbell Overhead Walking Lunge(L) 20 M Banded Lateral Walks(10 M-10 M) 30 Sec:Wall-Sit Plate Front Raises Hold 15 Sec:Supinated Grip Chin-Up Hold 1 Min:Elbow Plank
Details7-9-2026 PAZARTESİ
PAZARTESİ Strength Every 2 Min For 12 Min(6R) 5 Squat Cleam(Rpe 6-7) -Then- Every 3 Min For 18 Min(6R) 10 Push-Press(Rpe 6-7) 10 Bent Over Barbell Row(Rpe 6-7) 10 Toes-To-Bar
Details6-9-2026 PAZAR
MetCon 30 Min Emom(5R) 1.Every 3 Min 20 Cal Assault Bike 2.Every 3 Min 12 Med-Ball Clean(9Kg-6Kg) 15 Push-Up 18 Alternate V-Up(R1-L2)
Details5-9-2026 CUMARTESİ
Strength Every 1:30 Mim 10:30 Min(7R) 5 Deadlif( Rpe 6-7) -Then- Every 1:30 Min 10:30 Min(7R) 5 Back Squat (Rpe 6-7) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Tall Kneeling Goblet Landmine Press(Rpe 6-7) 10 Reverse Grip Strict Pull-Up
Details