20-11-2025 PERŞEMBE
Strength&Conditioning 30 Min Emom(5R) Strength&Conditioning Every 2 Min 15/12 Cal Assault Bike Every 2 Min 1512 Parallel Bar Dips 12 Bent Over Dumbell Row Every 2 Min 1 Min Plank
Details19-11-2025 ÇARŞAMBA
Two Person Team For time: 150 Wall-Ball(9Kg-6Kg) 100 Burpee 75 Kettlebell Swimg(28Kg-16Kg) 100 Wall-Ball 50 Burpee Cap Time:40 Min
Details18-11-2025 SALI
Strength&Conditioning Emom 27 Min (6R) 1.Every 1:30 Min 8 Back Squat(Rpe 6-7) 8 Tall Kneeling Arnold Press (Rpe 6-7) 2.Every 1:30 Min 18/15 Cal Row 3.Every 1:30 Min Rest -Then- Isometric Strength 4 Round 15 Sec: Ring Hıgh Plank Single Leg Knee-Up(R) 15 Sec: Ring Hıgh Plank Single Leg Knee-Up(L) 15 Sec:Rest 15 Sec:Hanging L-Sit…
Details17-11-2025 PAZARTESİ
Strength Every 2:15 Min For 11:15 Min(5R) 5 Squat Snatch(Rpe 4-6) -Then- Every 2:15 Min For 11:15 Min(5R) 5 Bar Muscle-Up Or 7 C2Bar Pull-Up+7 Push-Ups 10 Floor Press(Rpe 4-6) -Then- Every 3 Min For 12 Min(4R) 10 Barbel Turkish Sit-Up 15 Sit-Up 20 Sec:Hollow Hold
Details14-11-2025 CUMA
MetCon 36 Min Emom(6R) 1 Min:100 M Shuttle Run(10M-10M) 2.Min:Rest 3.Min:15/12 Strict Burpee 4.Min:Rest 5.Min:30/25 Sumo DeadLift High Pull-Up(28Kg-16Kg) 6.Min:Rest
Details13-11-2025 PERŞEMBE
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 20 M Dumbell Regional Style Walking Lunge(10M-10M) 12-10 Supinated Grip Strict Pull-Up -Then- Every 3 Min For 15 Min(5R) 10 Landmine Squat 8 Split Squat Hold With Single Arm Dumbbell Shoulder Press(R) 8 Split Squat Hold Wirh Single Arm Dumbbell Shoulder Press
Details12-11-2025 ÇARŞAMBA
MetCon 30 Min Emom(5R) 1.:30 Min:20/18 Wall-Ball(9Kg-6Kg) 1::30 Min:18/15 Cal Row 1: 30 Min: 15 /12 Burpee 1: 30 Min:30 Sec:Hollow Hold
Details11-11-2025 SALI
Oly Every 1:30 Min For 9 Min(6R) 5 Power Clean(Rpe 4-6) -Then- 15 Min Emom (5R) 1.Min:12-10 Cal Assault Bike 2.Min:10 Bench Press(Rpe4-6) 3.Min: Rest -Then- Isometric Strength 4 Round 1.Min:20 Sec:Spit Squat Hold(R)+20 Sec:Split Squat Hold(L) 1 Min:Rest -Then- 4 Rounds 1.Mün:20 Sec:Copanhagen Plank(R)+20 Sec:Copanhagen Plank(L) 1 Min:Rest
Details10-11-2025 PAZARTESİ
Metcon For Time 21-18-15 -12-9-6-3 Toes-To-Bar Med-Ball Clean(9Kg-6Kg) KB Swing(24Kg-16Kg) Box Jump Step Down(24”-20”) Cap Time:30 Min
Details9-11-2025 PAZAR
MetCon 24 Min Emom (6R) 1.Min:12/10 Cal Assault Bike 2.Min:15/12 Hand-Release Push-Ups 3.Min: 15/12 Pull-Up 4.Min:Rest -Then- Core Strength 4 Round 1 Min:Plank 1 Min:Rest
Details