17-12-2025 ÇARŞAMBA
Strength&Conditioning 30 Min Emom (6R) 1.Min:10 Cal Assault Bike 2.Mİn:10 Deadlift(Rpe 6-7) 3.Min:50 D.U Or 100 Single Jump Rope 4.Min 10 V-Up +10 Hollow Rock 5.Min:Rest
Details16-12-2025 SALI
Strength&Conditioning Every 2:15 Min For 11:15 Min(5R) 20 M Dumbell Farmers Caary Walking Lunge(R1-L2) -Then- 25 Min Emom(5R) 1.Min:12 Glute Bridge Dumbbell Floor Press 2.Min:12 Paalel Bar Dips 3.Min:12 Bent Over Dumbell Rear Lateral Raises 4.Min:12 Inverted Ring Row 5.Min:Rest
Details15-12-2025 PAZARTESİ
Strength&Conditioning Every Min 4 For 24 Min(6R) 5 Power Clean(Rpe 6-7) 5 Front Squat(Rpe 6-7) 10 Barbell Facing Burpee -Then- Isometric Strength 3 Round 30 Sec:Wall-Plank 30 Sec:Rest 30 Sec:Hollow Hold 30 Sec:Rest
Details14-11-2025 PAZAR
MetCon 30 Min Emom(6R) 1.Min :14/12Dumbell Power Snatch(R1-L2) 2.Min: 14/12 Toes-To-Bar 3.Min 20 M Dumbell Goblet Walking Lunge(R1-L2) 4.Min: 14/12 Plank Dumbell Pull Through (R1-L2) 5.Min:Rest
Details13-12-2025 CUMARTESİ
Strength Every 2 Min For 16 Min(8R) 6-4-2-2-4-6 -15-20 Back Squat(%75-%80-%85-%50-%40) -Then- Every 1:30 Min For 12 Min(8R) 6-4-2-2-4-6 -15-20 Bench Press(%75-%80-%85-%50-%40) -Then- Gymnastics Strength Every 3:30 Min For 14 Min(4R) 10 V -Up 15 Sec Supinated Grip Chın-Up Hold 10 V-Up 15 Sec:Supinate Grip Chın-Up Hold
Details12-12-2025 CUMA
MetCon Two Person Team For Time: 100-80–60-40-20 Wall-Ball(9Kg-6Kg) 50 Cal 40-30-20-10 Assault Bike Cap Time:34 Min
Details11-12-2025 PERŞEMBE
Oly Every 2 Min For 12 Min(6R) 4 Squat Cleam(Rpe 7-7,5) -Then- Every 2::30 Min For 15 Min(5R) 10 Tall Kneeling Ladmime Goblet Ptess 10 Strict Pull-Up -Them- Core Strength For Time 100 Sit -Up Cap Tiime:10 Min
Details10-12-2025 ÇARŞAMBA
Conditioning Two Person Team 3K-2K-1K-500 M Row 50-40-30-20 Burpee Lateral Jump Over Cap Time:40 Min
Details9-12-2025 SALI
Strength Every 3 Min For 15 Min(5R) 10 Bench Press(Rpe 6-7) 8 Double Dumbbell Bulgarian Split Squat(R) 8 Double Dumbbell Bulgarian Split Squat(L) -Then- Every 3 Min For 15 Min(5R) 10 Deadlift (Rpe 6-7) 8 Bird Dog Dumbbell Row(R) 8 Bird Dog Dumbell Row(L) -Then- Core Strength 4 Round 30 Sec:Hollow Hold 1 Min:Plank
Details8-12-2025 PAZARTESİ
Isometric Strength Every 2 Min For 8 Min(4R) 30 Sec Double Kettlebell Front-Rack Hold 15 Sec:Supinate Grip Chin-Up Hold -Then- 4 Round 15 Sec:Single Arm Hıgh Plank Hold(R) 15 Sec Single Arm Hıgh Plank Hold(L) 15 Sec:Rest 15 Sec:Single Leg Wall-Sit Hold(R) 15 Sec:Single Leg Wall-Sit Hold(L) 15 Sec:Rest -Then- Strength Every 1:30 Min,for 18…
Details