5-11-2026 PERŞEMBE
MetCon 30 Min Emom(6R) 1.Min:4 Power Snatch(Rpe 6-7) 2.Min:15 Pull-Up 3.Min:50 D.U Or 100 Singel Junp Rope 4.Min:3 Wall-Clumber 5.Min:Rest
Details4-11-2026 ÇARŞAMBA
MetCon 30 Min Emom(6R) Every 2 Min 250 M Row Every 2 Min 12 Burpee 12 Kb Swing (24Kg-16Kg) Every 2 Min Rest
Details3-11-2026 SALI
MetCon Every 3:30 Min For 17:30 Min(5R) 5 Front Squat(Rpe 6-7) 10 Floor Press(Rpe 6-7) 15 Box Jump Over(24-“20”) -Then- Core Strength Every 3 Min For 12 Min(4R) 20 Alternate V-Up(R1-L2) 20 Sec:Single Leg Elbow Plank(R) 20 Sec:Single Leg Elbow Plank(L)
Details2-11-2026 PAZARTESİ
MetCon 5 Round For Time 30 Wall-Ball(9Kg-6Kg) 20 Pull-Up 10 Deadlift (Rpe 6-7) Cap Time:34 Min
Details1-11-2026 PAZAR
Body Weight Comditioning 10 Burpee 20 Sit-Up 10 Burpee 30 Step Walking Lunge(R1-L2) 20 Sit-Up 10 Burpee 40 Hand-Release Push-Up 30 Step Walking Lunge(R1-L2) 20 Sit-Up 10 Burpee 50 Air Squat 40 Hand-Release Push-Up 30 Walking Lunge(R1-L2) 20 Sit-Up 10 Burpee Cap Time:30 Min
Details30-10-2026 CUMARTESİ
Strength Every 4 Min For 20 Min(5R) 10 Dumbbell Bulgarian Split Squat(R) 10 Dumbbell Bulgarian Split Squat(L) 10 Floor Press (Rpe 6-7) 10 Reverse Grip Bent Over Barbell Row(Rpe 6-7) -Them- Gymnastics Every 2 Min For 10 Min(5R) 15 Toes -To-Bar
Details29-10-2026 CUMA
Strength&Conditioning 27 Min Emom(6R) 1.Every 1:30 Min For 5 Clean&Jerks (Rpe 6-7) 2 Front Squat 2.Every 1:30 Min For 12 C2Bar Pull-Up 12 Box Jump Step Down(24”20”) 3.Every 1:30 Min For Rest -Then- Isometric Strength Every 2:45 Min For 11 Min (4R) 1 Min:Wall-Sit Hold 30 Sec Plate Hollow Hold
Details28-10-2026 ÇARŞAMBA
Conditioning 30 Min Emom (6R) 1.Min:15-12 Cal Row 2.Min:12-10 Cal Assault Bike 3.Min:15 Toes-To-Bar 4.Min: 10 Hollow Rock+20 Sec:Hollow Hold 5.Min:Rest
Details27-10-2026 SALI
MetCon For Time: 150 Wall-Ball (9Kg-6Kg) 100 KB Swing;24Kg-16Kg) 50 Kb Front Rack Reverse Lunge(R1-L2) Cap Time:34 Min
Details26-10-2026 PAZARTESİ
MetCon Two Person Team For Time 50-40-30-20-10 Deadlift (80Kg-60Kg) Burpee Lateral Jump Over Pull-Up Cap Time:34 Min
Details