9-01-2026 CUMA
Gymnastics Strength 5 Round 20 Pull-Up 30 Hand-Release Push-Up 40 Air Squat Cap Time: 40 Min
Details8-1-2026 PERŞEMBE
Multi-Strength Every 4 Min For 24 Min(6R) 8 Back Squat(Rpe 6-7) 10 Medball Clean(9Kg-6Kg) 8 Seat Dumbell Press(Rpe 6-7) 10 Bent Over Dumbell Row(Rpe 6-7) -Them- Core Strength Every 3 Min For 12 Min(4R) 1 Min:Plank 30 Sec:Hollow Hold
Details7-01-2026 ÇARŞAMBA
Conditioning 45 Min Emom(5R) 2 Min:500/400 M Row 1 Min:Rest 2 Min:18/15 Burpee 1 Min:Rest 2 Min:18/15 Cal Assault Bike 1 Min:Rest
Details6-01-2026 SALI
Strength&Conditioning Every 3:30 Min For 35 Min(10R) 3 Power Clean+3 Fromt Squat(Rpe4-6) 10 Wall-Ball(9Kg-6Kg) 10 Toes-To-Bar
Details5-01-2026 PAZARTESİ
Strength&Conditioning 40 Min Emon(5R) 1 Min:Max Rep Double Dumbell Step-Up(24”20”)(R1-L2) 1 Min:Rest 1 Min:Max Rep Double Dumbell Alternating Floor Press(R1-L2) 1 Min:Rest 1 Min Max Rep Box Jump Over(24”20”) 1 Min:Rest 1 Min:Max Rep Dumbell Deficit Push-Ups 1 Min:Rest
Details4-01-2026 PAZAR
MetCon 5 Round For Time 21 Wall-Ball(9Kg-6Kg) 18 Dumbell Power Snatch(R1-L2) 15 Toes-To-Bar Cap Time:32 Min
Details3-01-2026 CUMARTESİ
Conditioning 6 Round 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max Strict Burpee 1 Min:Rest
Details2-01-2026 CUMA
Strength 10 Min Emom 3 Power Snatch (Rpe6-7) -Then- 10 Min Emom 2 Front Squat(Rpe 6-7) -Then- MetCon 21-18-15-12-9-6-3 For Time: Pull-Up Push-Press(Rpe4-6j Cap Ti me:20 Min
Details31-12-2025 ÇARŞAMBA
MetCon For Time: 50-35-20 Box Jump Over(24”-20”) Hand-Release Push-Ups Kb Swing (24Kg-16Kg) V-Up Cap Time:34 Min
Details30-12-2025 SALI
MetCon 32:30 Min Emom(5R) 1.Every 3:15 Min 500 M Row 2.Every 3:15 Min 15 Walll-Ball(9Kg-6Kg) 15 Burpee
Details