F98.

6 ANTRENMAN
PROGRAMI
 1. DAY (31 March– Friday)

4 SETS 5 SETS(8 Min. Time Cap. ) 3 SETS(18 Min. Time Cap. )

25 Burpee 30 Alt. Hang DB Snatch
(https://youtube.com/shorts/PQGzndsZQF4?feature=share )
15 Hollow Rock (https://youtu.be/Oqhb3qV7vek )
(https://youtube.com/shorts/BdO63Oy6SO8?feature=share )
Rest As Needed Between Sets 30 Up-Down Lateral Jump
10 Leg Raise (https://youtu.be/FY8pR3i5qCw )
(https://youtube.com/shorts/iT7CwzU1hmQ?feature=share )
30 Push-Up to Mountain Climber
5 SETS
5 Pause V-Up (https://youtu.be/SaW_lLqPi74 )
20 Ring Row//20 Pbar Row (https://youtu.be/astk81uXZrI )
(https://youtu.be/M0NWVm66o4U ) 30 Sit-Up
(https://youtu.be/xhEaR1FCts0 )

10 DB Goblet Biceps Curl 30 Sec. Rest (https://youtube.com/shorts/KBMFMj50mz0?feature=share )

(https://youtu.be/qqeJWI-6L_g )

2 Min. Rest 3 SETS(6 Min. Time Cap. )

10R-10L DB One Arm Z-Press
(https://youtu.be/Cj1fSNY--H4 )

10R-10L DB Shoulder Press

(https://youtu.be/eFku5Z4hxGQ )

Rituels
(Instead of Calisthenics)
Back and Biceps
(https://youtu.be/0-yTLV3vlGs )
(https://youtu.be/2-7WVKUXwQY )
 1.GÜN (Cuma)

A) Strength 3 SETS(18 Min. Time Cap. )

6 SETS 15 Hang Snatch(50-35kg)
6 Deadlift(%70) (https://youtu.be/e_8wvNeum30 )
(https://youtu.be/bFgaFdfDDwc )
30 Up-Down Lateral Jump
(https://youtu.be/NUg-YBJ-hio )
B) Hypertrophy
6 SETS 30 Push-Up to Mountain Climber
(https://youtu.be/SaW_lLqPi74 )
12-8 Barbell Bent Over Row(60-40kg)
(https://youtu.be/RkNnhFtnkYM ) 15 Toes to Bar/20 GHD Sit-Up
(https://youtu.be/fVkAMylpja0 )(https://youtu.be/ozayIBYR-HM )

C) Shaper
3 SETS
3 SETS(6 Min. Time Cap. )
10-6 Chin-Up
(https://youtu.be/k5Dv7hv61PI ) 10 Push-Press(80-60kg)
2 Min. Rest (https://youtu.be/_XisgdfHgcM )

60 Sec. Rest
D)Bonus
3 SETS
16-12 Barbell Curl(20-15kg)
(https://youtu.be/zqy9wIes5J8 )
2 Min. Rest
 2.DAY (1 Apr-Saturday)

4 SETS 30 Min. EMOM

25 Burpee 1. 16 DB Goblet Thruster
Rest As Needed Between Sets
(https://youtube.com/shorts/yFoSTPIw49w?feature=share )

2. 16 Burpee
(https://youtube.com/shorts/PQGzndsZQF4?feature=share )

3. 16 Alt. DB Clean
(https://youtu.be/BSuH-ntLeNc )
Saturday Run
5 km Run(Test)
2.GÜN (Cumartesi)

Saturday Run 24 Min. EMOM

5 km Run(Test)
1. 6 Thruster(60-40kg)
(https://youtu.be/x3-bTdWJ4K8 )

2. 16 Burpee
(https://youtube.com/shorts/PQGzndsZQF4?feature=share )

3. 12 Power Clean(60-40kg)
(https://youtu.be/H2e8SxbMDYo )
 3. DAY (2 Apr-Sunday)

Programımızdaki hareketleri verimli bir şekilde yapmak, yorulan kaslarımızın daha hızlı toparlanmasını sağlamak
ve sakatlanma riskini önlemek için bu bölümde Aslı Uğur Hocamız ile bölgesel olarak videolarımızı hazırladık.

Kalça
(https://youtu.be/zsNYc0XHtaQ )
Omuz
(https://youtu.be/_tQax_P89QU )
Bel, Sırt
(https://youtu.be/MpwfSqz-zXY )
Arka Bacak
(https://youtu.be/NuLNnndT-8o )
Kalça ve İç Bacak
(https://youtu.be/sZQLw7ymiDQ )

Bugün dinlenme günümüz olduğu için, tavsiyemiz bir ya da iki bölgeyi seçerek uygulamanız olacaktır.
Gün içinde Yoga’nızı yaptıktan sonra aşağıdaki linke tıklayarak, nefes egzersizi ve meditasyon da yapabilirsiniz.
(https://youtu.be/xZC1VhyhRJA )
 4.DAY (3 Apr-Monday)

4 SETS 8 Min. AMRAP 6 Min. AMRAP

25 Burpee 20 Superman Rock 3R-3L DB Renegade Row//
Rest As Needed Between Sets (https://youtu.be/2uIVi1WjO-o ) 3 Chin-Up
10 Crunch to Full Sit-Up (https://youtube.com/shorts/ex1J_Ld7lww?feature=share )
(https://youtu.be/YrFR-7_KuTY ) (https://youtu.be/k5Dv7hv61PI )
20 Alt. V-Up Between Legs 3 DB Bent Over Curl
5 SETS (https://youtu.be/Zjyarc5mHaE )
(https://youtu.be/VLTHLtZ2aFA )
8 Strict HSPU//10 Elevated Pike Push-Up
(https://youtu.be/__Ze5lLkmTs )
(https://youtu.be/NDhbhtf_MMo )
8 DB Goblet Z-Press 5 SETS(20 Min. )
(https://youtu.be/Aj7ZaYpZf0o )
3 Min. AMRAP
16 DB Lateral Raise
(https://youtu.be/n8iKE5WDhQs ) 14 Bungee Jumping
2 Min. Rest (https://youtube.com/shorts/1yrC-XzIAVM?feature=share )

12R-12L DB Front Rack Lunge

(https://youtu.be/ibL9ZcK4zsA )
Max. Alt. DB Sumo Deadlift High Pull
(https://youtu.be/kgAyiFBWvzg )

1 Min. Rest
Rituels
(Instead of Calisthenics)
Shoulder and Triceps
(https://youtu.be/Hn34AvUCgrs )
a(https://youtu.be/02a2KnZwdZM )
 4.GÜN (Pazartesi)

A) Strength 6 Min. AMRAP

6 SETS 6 Chest to Bar Pull-Up
6 Shoulder Press(%70) (https://youtu.be/kCcH8h90RGY )
(https://youtu.be/_XisgdfHgcM )
(https://youtu.be/-GvtGVt1a0o )

6 Deadlift(60-40kg)
B) Hypertrophy (https://youtu.be/bFgaFdfDDwc )
4 SETS
8 Pause Bench Press(%65)
(https://youtu.be/EJVLi4ss72w ) 5 SETS(20 Min. Time Cap. )
3 Min. AMRAP
C) Shaper
14 Bungee Jumping
4 SETS (https://youtube.com/shorts/1yrC-XzIAVM?feature=share )
16-12 Dips
(https://youtu.be/ySjRMoQa-tQ ) 12 Front Rack Lunge(60-40kg)
(https://youtu.be/uVBo8sH6e4A )

D) Bonus Max. Sumo Deadlift High Pull(60-40kg)

3 SETS (https://youtu.be/qNKYPuG6_Dc )

20-12 Lateral Raise

(https://youtube.com/watch?v=n8iKE5WDhQs&si=EnSIkaIECMiOmarE ) 1 Min. Rest
5. DAY (4 Apr-Tuesday)

2 SETS(25 Min. Time Cap. )

??? Challenge???
6 SETS (You should watch the live stream!) 50 V-Up
25 Burpee (https://youtube.com/shorts/PlllSEIR2xo?feature=share )
Rest As Needed Between Sets
50 DB Snatch(R)
(https://youtu.be/la7YM3Paffg )

50 Double Crunch
(https://youtu.be/to1hcBCtBfY )

50 DB Snatch(L)
(https://youtu.be/la7YM3Paffg )

50 Double Crunch
(https://youtu.be/to1hcBCtBfY )

50 Up-Down
(https://youtube.com/shorts/_m94U7eNZq0?feature=share )

2 Min. Rest
 5.GÜN (Salı)

A) Strength
5 SETS 2 SETS(25 Min. Time Cap. )
5 Back Squat(%70) 30 Toes to Bar/35 GHD Sit-Up
(https://youtu.be/cfN8En7QJQ4 ) (https://youtu.be/fVkAMylpja0 )(https://youtu.be/ozayIBYR-HM )

B) Hypertrophy 30 Snatch(45-35kg)
(https://youtu.be/zPEQ_eZvkXQ )
5 SETS
20 Goblet Cyclist Squat 30 Toes to Bar/35 GHD Sit-Up
(https://youtu.be/c-REAMk-uLM ) (https://youtu.be/fVkAMylpja0 )(https://youtu.be/ozayIBYR-HM )
2 Min. Rest
30 Snatch(45-35kg)
(https://youtu.be/zPEQ_eZvkXQ )
C) Shaper
5 SETS 30 Cal. Ergo
30 Sec. Wall-Sit 2 Min. Rest
(https://youtube.com/shorts/H_RYMHmqfvI?feature=share )
30 Sec. Rest
6. DAY (5 Apr -Wednesday)

4 SETS 8 Min. EMOM 6 SETS(22 Min. Time Cap. )

25 Burpee 1. 35 Sec. Weighted Sit-Up
Rest As Needed Between Sets (https://youtube.com/shorts/DE7OwwUWCvM?si=EnSIkaIECMiOmarE )
30 Air-Squat
(https://youtube.com/shorts/gWrazCTCxEU?feature=share )
2. 35 Sec. Windshield Wipers
(https://youtube.com/watch?v=aH1926oiNpk&si=EnSIkaIECMiOmarE ) 15 Burpee Double Jump Over
(https://youtube.com/shorts/Gfh7objYRw0?feature=share )
Wednesday Run
24 SETS 20 DB Back Rack Squat
(5 km Pace) (https://youtu.be/YsG9rl6Ta0I )
250m Run 10 Strict Hand Stand Push-Up
15 Sec. Rest (https://youtu.be/__Ze5lLkmTs )
6.GÜN (Çarşamba)

Wednesday Run 6 SETS(22 Min. Time Cap. )

24 SETS
(5 km Pace) 15 Wall-Ball(9-6kg)
(https://youtu.be/NW0fOCmjALw )
250m Run
15 Sec. Rest 15 Burpee Double Jump Over
(https://youtube.com/shorts/Gfh7objYRw0?feature=share )
10 Back Squat(80-60kg)
(https://youtu.be/cfN8En7QJQ4 )

10 Strict Hand Stand Push-Up

(https://youtu.be/__Ze5lLkmTs )
 7. DAY (6 Apr-Thursday)

Programımızdaki hareketleri verimli bir şekilde yapmak, yorulan kaslarımızın daha hızlı toparlanmasını sağlamak
ve sakatlanma riskini önlemek için bu bölümde Aslı Uğur Hocamız ile bölgesel olarak videolarımızı hazırladık.

Kalça
(https://youtu.be/zsNYc0XHtaQ )
Omuz
(https://youtu.be/_tQax_P89QU )
Bel, Sırt
(https://youtu.be/MpwfSqz-zXY )
Arka Bacak
(https://youtu.be/NuLNnndT-8o )
Kalça ve İç Bacak
(https://youtu.be/sZQLw7ymiDQ )

Bugün dinlenme günümüz olduğu için, tavsiyemiz bir ya da iki bölgeyi seçerek uygulamanız olacaktır.
Gün içinde Yoga’nızı yaptıktan sonra aşağıdaki linke tıklayarak, nefes egzersizi ve meditasyon da yapabilirsiniz.
(https://youtu.be/xZC1VhyhRJA )
 8. DAY (7 Apr -Friday)

4 SETS 8 Min. Time Cap. 21 Min. EMOM

25 Burpee 100 Rotational Plank 1. 16 Alt. DB Clean&Jerk
(https://youtube.com/watch?v=A8YH26SvEMk&si=EnSIkaIECMiOmarE ) (https://youtube.com/shorts/cyP0L0isfvg?feature=share )
Rest As Needed Between Sets
100 Toe Touch 2. 8 Double Push-Up Burpee
(https://youtube.com/watch?v=kWR5FWWnC4U&si=EnSIkaIECMiOmarE )
(https://youtu.be/DGGA8HOklrA )
100 Plank Cross Knee to Elbow 3. 5 Wall-Walk/5 Pike Walk to Pike Push-Up
5 SETS (https://youtu.be/0n41KDRJfMs ) (https://youtube.com/shorts/TywH47GoBzU?feature=share )
(https://youtu.be/vskW7fP6xvg )
8 Ring Pull-Up//10 Strict Pull-Up
(https://youtube.com/watch?v=OeSdDxRBmtY&si=EnSIkaIECMiOmarE )
(https://youtube.com/watch?v=uUOmDMWAt4k&si=EnSIkaIECMiOmarE )
12R-12L DB Chainsaw Row
(https://youtube.com/shorts/VYxDonWeUtk?si=EnSIkaIECMiOmarE )
8 Bent Over DB Goblet Biceps Curl
(https://youtu.be/VLTHLtZ2aFA )
2 Min. Rest

Rituels(Instead of Calisthenics)
Back and Biceps
(https://youtu.be/rgpmannT_n0 )
(https://youtu.be/AO2KrGEyJK0 )
 8.GÜN (Cuma)

A) Strength 21 Min. EMOM

7 SETS 1. 6 Clean&Jerk(60-40kg)
5 Deadlift(%75) (https://youtu.be/e_8wvNeum30 )
(https://youtu.be/bFgaFdfDDwc )
2. 8 Double Push-Up Burpee
(https://youtu.be/DGGA8HOklrA )
B) Hypertrophy 3. 5 Wall-Walk
6 SETS (https://youtube.com/shorts/TywH47GoBzU?feature=share )

8-6 Supinated Barbell Row(60-40kg)

(https://youtu.be/w7lHxklM5Vs )

C) Shaper
3 SETS
10-6 Wide Grip Pull-Up
(https://youtu.be/NPkED6v-THk )
2 Min. Rest

D)Bonus
3 SETS
12-8 Pronated Barbell Curl(20-15kg)
(https://youtu.be/ory8Wr5PZks )
2 Min. Rest
9. DAY (8 Apr -Saturday)

4 SETS 30 Min. Time Cap.

25 Burpee
Rest As Needed Between Sets 2-4-6-8-10-12-..
DB Goblet Squat
(https://youtu.be/Z8rKRU32OUw )
Saturday Run
12 SETS DB American Swing
(5 km Pace) (https://youtube.com/shorts/9Eg0ygag0Sw?feature=share )
500m Run DB Goblet Lunge
30 Sec. Rest
(https://youtube.com/shorts/b2jjEMPrNgU?feature=share )

Cross-Crunch
(https://youtu.be/-G39IDzdlw0 )
9.GÜN (Cumartesi)

Saturday Run 20 Min. Time Cap.

12 SETS 2-4-6-8-10-12-..
(5 km Pace)
500m Run Front Squat(40-30kg)
(https://youtu.be/A584r9SUJtc )
30 Sec. Rest
KB American Swing(32-12kg)
(https://youtu.be/vAEBDSnuI20 )

Front Lunge(40-30kg)
(https://youtu.be/uVBo8sH6e4A )

Toes to Bar
(https://youtu.be/eriJ77tpzuM )
 10. DAY (9 Apr -Sunday)

Programımızdaki hareketleri verimli bir şekilde yapmak, yorulan kaslarımızın daha hızlı toparlanmasını sağlamak
ve sakatlanma riskini önlemek için bu bölümde Aslı Uğur Hocamız ile bölgesel olarak videolarımızı hazırladık.

Kalça
(https://youtu.be/zsNYc0XHtaQ )
Omuz
(https://youtu.be/_tQax_P89QU )
Bel, Sırt
(https://youtu.be/MpwfSqz-zXY )
Arka Bacak
(https://youtu.be/NuLNnndT-8o )
Kalça ve İç Bacak
(https://youtu.be/sZQLw7ymiDQ )

Bugün dinlenme günümüz olduğu için, tavsiyemiz bir ya da iki bölgeyi seçerek uygulamanız olacaktır.
Gün içinde Yoga’nızı yaptıktan sonra aşağıdaki linke tıklayarak, nefes egzersizi ve meditasyon da yapabilirsiniz.
(https://youtu.be/xZC1VhyhRJA )
 11. DAY (10 Apr -Monday)
4 SETS
25 Burpee
Rest As Needed Between Sets
5 SETS
10 Ring Dips to Rotation//13 Pbar Dips
(https://youtube.com/shorts/N7XXkyXJ5EQ?feature=share )
(https://youtu.be/QvEuv5LcMDQ )
16 Diamond Push-Up
(https://youtu.be/i1DjGts3Vd4 )
12 Single DB Skull Crusher
(https://youtu.be/QlR4_E_aPoA )
2 Min. Rest
Rituels(Instead of Calisthenics)
Chest and Triceps
(https://youtu.be/ZmymTdXGYUg )
(https://youtu.be/jLz3T-XdTWA )
3 SETS 3 SETS(6 Min. Time Cap. )
2 Min. AMRAP 8 Chin-Up//
10 Weighted Hollow Rock 5R-5L DB Push-Up to Renegade Row
(https://youtu.be/Z3nO-e3l4rY ) (https://youtu.be/k5Dv7hv61PI )
(https://youtu.be/Yv6rEXEWR1s )
15 Half Sit-Up 5R-5L DB Paused Bent Over Row
(https://youtube.com/shorts/eP1mxRzsx-c?feature=share )
(https://youtu.be/79EoPiPixcA )
10 Tuck-Up
(https://youtube.com/shorts/F2Yp9lAH_n8?feature=share )
5R-5L DB Hammer Curl
(https://youtu.be/5zTsS6Rbhe0 )
1 Min. Rest
(Continue Where You Left Off) 15 Min. Time Cap.
60 Burpee Lateral Jump
(https://youtube.com/shorts/u5D0YmSpO3s?feature=share )
60 DB Clean(10R-10L)
(https://youtu.be/B6LPMyUGXEE )
40 Burpee Lateral Jump
(https://youtube.com/shorts/u5D0YmSpO3s?feature=share )
40 DB Clean(10R-10L)
(https://youtu.be/B6LPMyUGXEE )
20 Burpee Lateral Jump
(https://youtube.com/shorts/u5D0YmSpO3s?feature=share )
20 DB Clean(10R-10L)
(https://youtu.be/B6LPMyUGXEE )
 11.GÜN (Pazartesi)

A) Strength 3 SETS(6 Min. Time Cap. )

7 SETS
5 Shoulder Press(%75)
(https://youtu.be/_XisgdfHgcM )
B) Hypertrophy
4 SETS
8 Wide Bench Press(%65)
(https://youtu.be/zNpG8-BVIuU )
C) Shaper
4 SETS
20 Diamond Push-Up
(https://youtu.be/i1DjGts3Vd4 )
25 Chest to Bar Pull-Up
(https://youtu.be/kCcH8h90RGY )(https://youtu.be/-GvtGVt1a0o )
1 Min. Rest
15 Min. Time Cap.
60 Burpee Lateral Jump
(https://youtu.be/BK2j-zjUzj4 )
30 Power Clean(60-40kg)
(https://youtu.be/H2e8SxbMDYo )
40 Burpee Lateral Jump
(https://youtu.be/BK2j-zjUzj4 )

D) Bonus 20 Power Clean(60-40kg)

(https://youtu.be/H2e8SxbMDYo )
3 SETS
20-12 Chest Fly 20 Burpee Lateral Jump
(https://youtu.be/IOfUClY-5JM ) (https://youtu.be/BK2j-zjUzj4 )

10 Power Clean(60-40kg)
(https://youtu.be/H2e8SxbMDYo )
 12. DAY (11 Apr –Tuesday)

??? Challenge ??? 10 SETS(25 Min. Time Cap. )

6 SETS
(You should watch the live stream!) 6 Alt. DB Snatch to Thruster
25 Burpee
Rest As Needed Between Sets (https://youtu.be/DJX2pLxHkcA )
8 Push-Up to Shoulder Tap
(https://youtu.be/nsR94tvMsvg )

10 V-Up Like A Gymnast

(https://youtu.be/Vzz-V4obI6I )

12 Hollow Rock
(https://youtube.com/shorts/BdO63Oy6SO8?feature=share )

30 Sec. Rest
 12.GÜN (Salı)

A) Strength 10 SETS(25 Min. Time Cap. )

5 SETS 6 Thruster(50-35kg)
5 Front Squat(%70) (https://youtu.be/x3-bTdWJ4K8 )
(https://youtu.be/A584r9SUJtc ) 8 Push-Up to Shoulder Tap
(https://youtu.be/nsR94tvMsvg )
B) Hypertrophy 12 Toes to Bar/16 GHD Sit-Up
4 SETS (https://youtu.be/fVkAMylpja0 )
20 Jumping Back Squat(40-30kg) (https://youtu.be/ozayIBYR-HM )
(https://youtu.be/ATpeytoNeFQ )
2 Min. Rest 30 Sec. Rest

C) Shaper
5 SETS
30 Sec. Tempo Air-Squat(2020)
(https://youtu.be/Vk4WIaz2c5M )
30 Sec. Rest
13. DAY (12 Apr -Wednesday)

4 SETS 9 Min. EMOM 2 SETS(6 Min. Time Cap. )

25 Burpee
Rest As Needed Between Sets
1. 40 Sec. Side Plank Tuck-Up(R) 5R-5L Tempo One Side Cossack Squat
(https://youtu.be/RjputLLB8zI ) (https://youtu.be/YLZdtU_3-MI )
2. 40 Sec. Side Plank Tuck-Up(L) 10 Tempo Air-Squat(2020)
(https://youtu.be/RjputLLB8zI ) (https://youtu.be/Vk4WIaz2c5M )

3. 40 Superman Hold 10 DB Goblet Cossack Squat

(https://youtu.be/M9YXnfF3rhU ) (https://youtu.be/YmleIiFgx3c )

Wednesday Run 1 Min. Rest

8 SETS
(5 km Pace) 17 Min. Time Cap.
750m Run 100 Prisoner Squat
45 Sec. Rest (https://youtube.com/shorts/BW4D_Ul_2sw?feature=share )

100 Alt. Hang DB Snatch

(https://youtu.be/Oqhb3qV7vek )

100 Reverse Lunge

(https://youtu.be/TDiKDdUE7w8 )

50 Hand Release Burpee

(https://youtu.be/-tvQ6RLtN4U )
13.GÜN (Çarşamba)

Wednesday Run 6 Min. Time Cap.

8 SETS 30 Over Head Squat(%65)
(5 km Pace)
(https://youtu.be/q6JNVq5EkSQ )
750m Run
45 Sec. Rest
17 Min. Time Cap.
60 Squat Snatch(45-30kg)
(https://youtu.be/N2AyWAudIkQ )
60 Over Head Lunge(45-30kg)
(https://youtu.be/nQA7cP2GhQo )

60 Hand Release Burpee

(https://youtu.be/-tvQ6RLtN4U )
 14. DAY (13 Apr-Thursday)

Programımızdaki hareketleri verimli bir şekilde yapmak, yorulan kaslarımızın daha hızlı toparlanmasını sağlamak
ve sakatlanma riskini önlemek için bu bölümde Aslı Uğur Hocamız ile bölgesel olarak videolarımızı hazırladık.

Kalça
(https://youtu.be/zsNYc0XHtaQ )
Omuz
(https://youtu.be/_tQax_P89QU )
Bel, Sırt
(https://youtu.be/MpwfSqz-zXY )
Arka Bacak
(https://youtu.be/NuLNnndT-8o )
Kalça ve İç Bacak
(https://youtu.be/sZQLw7ymiDQ )

Bugün dinlenme günümüz olduğu için, tavsiyemiz bir ya da iki bölgeyi seçerek uygulamanız olacaktır.
Gün içinde Yoga’nızı yaptıktan sonra aşağıdaki linke tıklayarak, nefes egzersizi ve meditasyon da yapabilirsiniz.
(https://youtu.be/xZC1VhyhRJA )
 15. DAY (14 Apr-Friday)

4 SETS 8 Min. Time Cap. 7 SETS(21 Min. )

25 Burpee 90 Sec. AMRAP
50 Toe Touch Eccentric
Rest As Needed Between Sets (https://youtu.be/PZhyLsijVcw ) 4 Strict HSPU + 6 Burpee
(https://youtu.be/TVzUVM-zpnY )(https://youtu.be/or0toQC65pU )
50 Side to Side Heel Touch 30 Sec. Rest
(https://youtu.be/Qs4hhjs0Hh4 )

50 Rope Climb Crunch 90 Sec. AMRAP

5 SETS
15 Ring Biceps Curl//
15 Pbar Biceps Curl
(https://youtu.be/4qAInFA8JM8 )
(https://youtu.be/WN8OEWOYlW0 )
5R-5L DB Hammer Curl
(https://youtu.be/5zTsS6Rbhe0 )
10 DB Tempo Renegade Row
(https://youtu.be/zAgUlrlE1XE )
2 Min. Rest
(https://youtu.be/v5NVm5TCP5Y ) 8 DB Goblet Shoulder Press + 6 Burpee
(https://youtu.be/iVra0bvmQJg )(https://youtu.be/or0toQC65pU )
50 Side Scissors
(https://youtu.be/I3IvFaTk4qc )
30 Sec. Rest
90 Sec. AMRAP
12 Archer Push-Up + 6 Burpee
(https://youtu.be/TtBNo-MHfuc )(https://youtu.be/or0toQC65pU )
30 Sec. Rest

,Rituels(Instead of Calisthenics)
Back and Forearm
(https://youtu.be/9IP_vrZPnjo )
(https://youtu.be/SqGXRaH-Nz4 )
 15.GÜN (Cuma)

A) Strength
8 SETS 7 SETS(21 Min. )
4 Deadlift(%80) 90 Sec. AMRAP
(https://youtu.be/bFgaFdfDDwc ) 4 Strict HSPU + 6 Burpee
(https://youtu.be/TVzUVM-zpnY )(https://youtu.be/or0toQC65pU )
B) Hypertrophy 30 Sec. Rest
6 SETS 90 Sec. AMRAP
12-8 Pendlay Row(60-40kg) 4 Push-Jerk(60-40kg) + 6 Burpee
(https://youtu.be/RVYdf-rVIKQ ) (https://youtu.be/WLwlNkj2-PQ )(https://youtu.be/or0toQC65pU )
30 Sec. Rest
C) Shaper 90 Sec. AMRAP
3 SETS 4 Ring Dips + 6 Burpee
(https://youtube.com/shorts/N7XXkyXJ5EQ?feature=share )(https://youtu.be/or0toQC65pU )
10-6 S. A. D. Pull-Up
(https://youtu.be/n9eTIlActNU ) 30 Sec. Rest
2 Min. Rest

D)Bonus
3 SETS
12-8 Barbell Bent Over Biceps Curl(20-15kg)
(https://youtu.be/TnfPNJOIGzs )
2 Min. Rest
 16. DAY (15 Apr-Saturday)

4 SETS 7 SETS(28 Min. Time Cap. )

8R-8L DB Squat Clean
25 Burpee (https://youtu.be/xmmVUtjwvWU )
Rest As Needed Between Sets
8R-8L DB Front Rack Lunge
(https://youtu.be/ibL9ZcK4zsA )
8R-8L DB Power Clean
(https://youtu.be/B6LPMyUGXEE )

Saturday Run
40 Jumping Jack
(https://youtube.com/shorts/mmngIhIA6no?feature=share )
6 SETS 1 Min. Rest
(5 km Pace)
1000m Run
60 Sec. Rest
16.GÜN (Cumartesi)

Saturday Run 6 SETS(24 Min. Time Cap. )

6 SETS 8 Squat Clean(60-40kg)
(5 km Pace) (https://youtu.be/uQ9beFbkFhU )
1000m Run 8 Front Rack Lunge(60-40kg)
60 Sec. Rest (https://youtu.be/uVBo8sH6e4A )
8 Power Clean(60-40kg)
(https://youtu.be/H2e8SxbMDYo )
40 Double-Under
(https://youtube.com/shorts/xH5x366CRjc?feature=share )
1 Min. Rest
 17. DAY (16 Apr-Sunday)

Programımızdaki hareketleri verimli bir şekilde yapmak, yorulan kaslarımızın daha hızlı toparlanmasını sağlamak
ve sakatlanma riskini önlemek için bu bölümde Aslı Uğur Hocamız ile bölgesel olarak videolarımızı hazırladık.

Kalça
(https://youtu.be/zsNYc0XHtaQ )
Omuz
(https://youtu.be/_tQax_P89QU )
Bel, Sırt
(https://youtu.be/MpwfSqz-zXY )
Arka Bacak
(https://youtu.be/NuLNnndT-8o )
Kalça ve İç Bacak
(https://youtu.be/sZQLw7ymiDQ )

Bugün dinlenme günümüz olduğu için, tavsiyemiz bir ya da iki bölgeyi seçerek uygulamanız olacaktır.
Gün içinde Yoga’nızı yaptıktan sonra aşağıdaki linke tıklayarak, nefes egzersizi ve meditasyon da yapabilirsiniz.
(https://youtu.be/xZC1VhyhRJA )
 18. DAY (17 Apr-Monday)

4 SETS 7 SETS(8 Min. Time Cap. )

4 SETS(16 Min. )
25 Burpee 10 V-Up 12 Alt. DB Push-Up to Renegade Row
Rest As Needed Between Sets (https://youtu.be/CqVdPxwzniM )
(https://youtube.com/shorts/PlllSEIR2xo?feature=share )

8 Double Crunch 12R-12L DB Suit-Case Deadlift

(https://youtu.be/to1hcBCtBfY ) (https://youtu.be/jyuwESejFe4 )

6 Russian V-Up 24 Up-Down Lateral Jump

(https://youtube.com/shorts/xRmmKYOdLo4?feature=share )
(https://youtu.be/FY8pR3i5qCw )
5 SETS 20 Sec. Rest
12 Hindu Push-Up 12 Alt. DB Clean&Press
(https://youtu.be/LEmqCxxvzms )
(https://youtu.be/WnoTz9Isnd4 )
6R-6L DB Z-Press
(https://youtu.be/Cj1fSNY--H4 )

12 Wide Push-Up 3 SETS(6 Min. )

(https://youtube.com/shorts/3IHSNt4pNP4?feature=share )

2 Min. Rest 20 Sec. DB Goblet Biceps Curl

(https://youtu.be/qqeJWI-6L_g )
20 Sec. Supported DB Bent Over Row Hold(R)
(https://youtu.be/7iqMWCw1qug )
20 Sec. DB Goblet Biceps Curl
(https://youtu.be/qqeJWI-6L_g )
20 Sec. Supported DB Bent Over Row Hold(L)
(https://youtu.be/7iqMWCw1qug )
Rituels 40 Sec. Rest
(Instead of Calisthenics)
Shoulder and Triceps
(https://youtu.be/oNRNRTdq1bA )
(https://youtu.be/BSvr-C0z8eI )
 18.GÜN (Pazartesi)

A) Strength 4 SETS(16 Min. )

8 SETS 16 Chest to Bar Pull-Up
4 Shoulder Press(%80) (https://youtu.be/-GvtGVt1a0o )
(https://youtu.be/_XisgdfHgcM ) (https://youtu.be/kCcH8h90RGY )
8 Deadlift(100-80kg)
(https://youtu.be/bFgaFdfDDwc )
B) Hypertrophy
4 SETS 16 Cal. Ergo
8 Narrow Grip Bench Press(%65) 4 Clean&Jerk(100-80kg)
(https://youtu.be/C4N9t3w0OZo ) (https://youtu.be/LEmqCxxvzms )

C) Shaper 4 SETS
4 SETS 20 Sec. Strict Pull-Up
20 Wide Push-Up (https://youtu.be/uUOmDMWAt4k )
(https://youtube.com/shorts/3IHSNt4pNP4?feature=share ) 20 Sec. Strict Pull-Up Hold(Above)
(https://youtu.be/h6CktPdbBaI )
D) Bonus 40 Sec. Rest
3 SETS
20-12 DB Lu Raise
(https://youtu.be/YggnR1_sltY )
19. DAY (18 Apr-Tuesday)

8 Min. AMRAP
6 SETS ??? Challenge??? 20 Crunch
25 Burpee (You should watch the live stream!) (https://youtube.com/shorts/JwsTt8MdHGo?feature=share )
Rest As Needed Between Sets 15 Leg Raise
(https://youtu.be/EIy4dVXnLL4 )
10 Tuck-Up
(https://youtube.com/shorts/F2Yp9lAH_n8?feature=share )

18 Min. AMRAP
18 Reverse Lunge
(https://youtu.be/TDiKDdUE7w8 )
9R-9L DB Snatch
(https://youtu.be/la7YM3Paffg )
18 V-Up
(https://youtube.com/shorts/PlllSEIR2xo?feature=share )
 19.GÜN (Salı)

A) Strength 8 Min. AMRAP

5 SETS 20 Crunch
(https://youtube.com/shorts/JwsTt8MdHGo?feature=share )
8 Back Rack Lunge(%70)
(https://youtu.be/SoIpCPyp_bE )
15 Leg Raise
(https://youtu.be/EIy4dVXnLL4 )
10 Tuck-Up
B) Hypertrophy (https://youtube.com/shorts/F2Yp9lAH_n8?feature=share )
4 SETS
20 DB Goblet Jumping Lunge
(https://youtu.be/0aJvU2aU7kQ )
18 Min. AMRAP
2 Min. Rest
14 Wall-Ball Lunge(9-6kg)
(https://youtu.be/ljkdjRYcRe8 )
C) Shaper 7 Power Snatch(40-30kg)
3 SETS (https://youtu.be/zPEQ_eZvkXQ )
10R-10L Weighted Bulgarian Split Squat 14 Single Leg Toes to Bar
(https://youtu.be/MtR68uucdvA ) (https://youtu.be/eriJ77tpzuM )
1 Min. Rest
20. DAY (19 Apr -Wednesday )

8 Min. AMRAP 5 Min. Time Cap.

4 SETS
20 Pistol
25 Burpee 20 Side V-Up(R) (https://youtu.be/pmW-hbHH-Kw )
Rest As Needed Between Sets (https://youtube.com/shorts/yj-5fyyKcUI?feature=share ) 30 Cyclist Goblet Squat
(https://youtu.be/c-REAMk-uLM )
15 Sec. Rest
10 Sissy Squat
20 Side V-Up(L) (https://youtu.be/yAJDOkwtCtY )
(https://youtube.com/shorts/yj-5fyyKcUI?feature=share )
Wednesday Run
4 SETS 15 Sec. Rest
(5 km Pace) 20 Cross Crunch 21 Min. EMOM
1500m Run (https://youtu.be/-G39IDzdlw0 ) 1. 30 DB Goblet Squat
90 Sec. Rest 15 Sec. Rest (https://youtu.be/Z8rKRU32OUw )
2. 45 Sec. Maks. Burpee Double Jump Over
(https://youtube.com/shorts/Gfh7objYRw0?feature=share )

3. 30 Sec. Shoulder Taps

(https://youtu.be/RVPr96vHos4 )

(Decrease 2 Squats Per Set)

20.GÜN (Çarşamba)

Wednesday Run 5 Min. Time Cap.

4 SETS 10 Tempo Back Squat(31X1)(80-50kg)
(5 km Pace) (https://youtu.be/fSS5o1g_Nhk )
1500m Run 20 Jumping Back Squat(60-40kg)
(https://youtu.be/ATpeytoNeFQ )
90 Sec. Rest

21 Min. EMOM
1. 12 Front Squat(70-45kg)
(https://youtu.be/A584r9SUJtc )
2. 45 Sec. Maks. Burpee Double Jump Over Barbell
(https://youtube.com/shorts/Gfh7objYRw0?feature=share )

3. 30 Sec. Shoulder Taps

(https://youtu.be/RVPr96vHos4 )

(Decrease 1 Squats Per Set)

 21. DAY (20 Apr-Thursday)

Programımızdaki hareketleri verimli bir şekilde yapmak, yorulan kaslarımızın daha hızlı toparlanmasını sağlamak
ve sakatlanma riskini önlemek için bu bölümde Aslı Uğur Hocamız ile bölgesel olarak videolarımızı hazırladık.

Kalça
(https://youtu.be/zsNYc0XHtaQ )
Omuz
(https://youtu.be/_tQax_P89QU )
Bel, Sırt
(https://youtu.be/MpwfSqz-zXY )
Arka Bacak
(https://youtu.be/NuLNnndT-8o )
Kalça ve İç Bacak
(https://youtu.be/sZQLw7ymiDQ )

Bugün dinlenme günümüz olduğu için, tavsiyemiz bir ya da iki bölgeyi seçerek uygulamanız olacaktır.
Gün içinde Yoga’nızı yaptıktan sonra aşağıdaki linke tıklayarak, nefes egzersizi ve meditasyon da yapabilirsiniz.
(https://youtu.be/xZC1VhyhRJA )
 22. DAY (21 Apr-Friday)
4 SETS
25 Burpee
Rest As Needed Between Sets
5 SETS
5 Weighted Ring Pull-Up//
5 Weighted Strict Pull-Up
https://youtu.be/csrqZFjMnFs )
(https://youtu.be/lQLjmymuqyw )
7R-7L DB Tempo Bent Over Row
(https://youtu.be/XwdNwni428w )
9 DB Goblet Tempo Biceps Curl
(https://youtu.be/Vyv7_V7LhUk )
Rituels
(Instead of Calisthenics)
Back and Biceps
(https://youtu.be/0-yTLV3vlGs )
(https://youtu.be/2-7WVKUXwQY )
4 SETS(8 Min. )
20 Sec. Seated Leg Lift
(https://youtu.be/bvSPNsuWjPg )
20 Sec. Rotational Tuck-Up
(https://youtu.be/quZHDmUqQuU )
20 Sec. Hollow Body Flutterkick
(https://youtu.be/4N6P0mNSKiE )
20 Sec. Crunch
(https://youtu.be/nvqiBkadDHs )
40 Sec. Rest
3 SETS(6 Min. Time Cap. )
10 Strict HSPU//15 Elevated Pike Push-Up
(https://youtu.be/__Ze5lLkmTs )(https://youtu.be/NDhbhtf_MMo )
5 Wall-Walk/5 Pike Walk to Pike Push-Up
(https://youtube.com/shorts/TywH47GoBzU?feature=share )
(https://youtu.be/vskW7fP6xvg )
1 Min. Rest
15 Min. Time Cap.
120 Hand Release Push-Up
(https://youtube.com/shorts/7nOgdQYjC7I?feature=share )
Every Minute
6 DB American Swing
(https://youtube.com/shorts/9Eg0ygag0Sw?feature=share )
-Then, In The Remaining Time-
Max. DB Goblet Thruster
(https://youtube.com/shorts/yFoSTPIw49w?feature=share )
 22.GÜN (Cuma)

A) Strength 3 SETS(6 Min. Time Cap. )

10 SETS 10 Strict HSPU//15 Elevated Pike Push-Up
(https://youtu.be/__Ze5lLkmTs )(https://youtu.be/NDhbhtf_MMo )
3 Deadlift(%85)
(https://youtu.be/bFgaFdfDDwc ) 5 Wall-Walk/5 Pike Walk to Pike Push-Up
(https://youtube.com/shorts/TywH47GoBzU?feature=share )
(https://youtu.be/vskW7fP6xvg )
B) Hypertrophy 1 Min. Rest
6 SETS
8-6 Tempo Bent Over Row(50-35kg)
(https://youtu.be/ScKpEA1VmRw )
15 Min. Time Cap.
120 Hand Release Push-Up
C) Shaper (https://youtube.com/shorts/7nOgdQYjC7I?feature=share )

3 SETS Every Minute

6 KB American Swing(32-16kg)
8-6 Weighted Chin-Up (https://youtu.be/vAEBDSnuI20 )
(https://youtu.be/Lar9gX1-Bn8 ) -Then, In The Remaining Time-
2 Min. Rest Max. Thruster(50-35kg)
(https://youtu.be/x3-bTdWJ4K8 )

D)Bonus
3 SETS
20-12 Alt. DB Biceps Curl
(https://youtu.be/2Dqfiw3K0xc )
2 Min. Rest
 23. DAY (22 Apr-Saturday)

4 SETS
5-10-15-20-…
25 Burpee
Rest As Needed Between Sets 30 Min. Time Cap.
Bungee Jumping
(https://youtube.com/shorts/1yrC-XzIAVM?feature=share )
V-Up Like A Gymnast
(https://youtu.be/Vzz-V4obI6I )
R+L DB Renegade Row
(https://youtube.com/shorts/ex1J_Ld7lww?feature=share )

Saturday Run
3 SETS
(5 km Pace)
2000m Run
120 Sec. Rest
23.GÜN (CUMARTESİ)

5-10-15-20-…
20 Min. Time Cap.
Bungee Jumping
(https://youtube.com/shorts/1yrC-XzIAVM?feature=share )
Toes to Bar
(https://youtu.be/fVkAMylpja0 )

Saturday Run Power Clean(60-40kg)

(https://youtu.be/H2e8SxbMDYo )
3 SETS
(5 km Pace)
2000m Run
120 Sec. Rest
 24. DAY (23 Apr-Sunday )

REST DAY
Programımızdaki hareketleri verimli bir şekilde yapmak, yorulan kaslarımızın
daha hızlı toparlanmasını sağlamak ve sakatlanma riskini önlemek için bu
bölümde Aslı Uğur Hocamız ile bölgesel olarak videolarımızı hazırladık.

Kalça
(https://youtu.be/zsNYc0XHtaQ )
Omuz
(https://youtu.be/_tQax_P89QU )
Bel, Sırt
(https://youtu.be/MpwfSqz-zXY )
Arka Bacak
(https://youtu.be/NuLNnndT-8o )
Kalça ve İç Bacak
(https://youtu.be/sZQLw7ymiDQ )

Bugün dinlenme günümüz olduğu için, tavsiyemiz bir ya da iki bölgeyi seçerek
uygulamanız olacaktır.
Gün içinde Yoga’nızı yaptıktan sonra aşağıdaki linke tıklayarak, nefes egzersizi
ve meditasyon da yapabilirsiniz.
(https://youtu.be/xZC1VhyhRJA )
 25. DAY (24 Apr-Monday)

4 SETS 8 Min. EMOM 3 SETS

25 Burpee 1. 40 Sec. Marching Plank 8 Min. AMRAP
Rest As Needed Between Sets (https://youtube.com/shorts/gFKCrCeXhPc?feature=share )
8 Burpee Pull-Up//8 Alt. Burpee DB Snatch
2. 40 Sec. Leg Lever Over DB (https://youtu.be/SmWyB8PuERM ) (https://youtu.be/F4QdT7dIvqg )
(https://youtu.be/NquF2wmkvQg )
6 Strict Pull-Up//6R-6L Supported Bent Over Row
5 SETS (https://youtu.be/uUOmDMWAt4k ) (https://youtu.be/P3viuG16xZE )

8 Weighted Ring Dips// 4 Hindu Push-Up

10 Weighted Pbar Dips (https://youtu.be/WnoTz9Isnd4 )
(https://youtu.be/SgzYpQ1_7WA ) 2R-2L DB Windmill
(https://youtu.be/nicc7eTMJCQ ) (https://youtube.com/shorts/x3cxV98tj2o?feature=share )
8R-8L Single Leg Diamond Push-Up 3 Min. Rest
(https://youtu.be/X3nm_KNKumA ) (Continue Where You Left Off Each Set)
4 Push-Up Wall Walk
(https://youtube.com/shorts/TywH47GoBzU?si=EnSIkaIECMiOmarE )
2 Min. Rest

Rituels
(Instead of Calisthenics)
Chest and Triceps
(https://youtu.be/ATYmzl8mlVI )
(https://youtu.be/dHQF_IYqMzw )
 25.GÜN (Pazartesi)

3 SETS
8 Min. AMRAP
A) Strength 8 Burpee Pull-Up
10 SETS (https://youtu.be/SmWyB8PuERM ) (https://youtu.be/F4QdT7dIvqg )
3 Shoulder Press(%85) 6 Bar Muscle-Up
(https://youtu.be/_XisgdfHgcM )
(https://youtu.be/uRgJtFYP1xk )

B) Hypertrophy 4 Hindu Push-Up

(https://youtu.be/WnoTz9Isnd4 )
4 SETS
2R-2L DB Windmill
6 Tempo Bench Press(%65) (https://youtube.com/shorts/x3cxV98tj2o?feature=share )
(https://youtu.be/-9PVT6IdacQ ) 3 Min. Rest
(Continue Where You Left Off Each Set)
C) Shaper
4 SETS
12 Clapping Push-Up
(https://youtu.be/lsvAE8rIxrk )

D) Bonus
3 SETS
20-12 DB Front Raise
(https://youtu.be/0mrd0Mk77s0 )
26. DAY (25 Apr-Tuesday)

4 SETS ??? Challenge??? 24 Min. EMOM

25 Burpee (You should watch the live stream!) 1. 16 Alt. DB Clean&Jerk
(https://youtube.com/shorts/cyP0L0isfvg?feature=share )
Rest As Needed Between Sets
2. 20 Weighted Hollow Rock
(https://youtu.be/Z3nO-e3l4rY )
3. 18 Up-Down
(https://youtube.com/shorts/_m94U7eNZq0?feature=share )
Wednesday Run
2 SETS
(5 km Pace)
3000m Run
180 Sec. Rest
 26.GÜN (Salı)

A) Strength 24 Min. EMOM

5 SETS 1. 8 Clean&Jerk(60-40kg)
(https://youtu.be/e_8wvNeum30 )
8 Front Rack Lunge(%70)
(https://youtu.be/uVBo8sH6e4A ) 2. 20 Weighted Hollow Rock
(https://youtu.be/Z3nO-e3l4rY )
3. 16 Box Jump Over
B) Hypertrophy (https://youtu.be/cxRn6y_kV9c )
4 SETS
10 Tempo Over Head Squat(%40)
(https://youtu.be/mkde9x_9BO4 )
2 Min. Rest

C) Shaper
4 SETS
6R-6L Tempo One Side Cossack Squat
(https://youtu.be/YLZdtU_3-MI )
1 Min. Rest
27. DAY (26 Apr-Wednesday)

6 SETS 4 SETS(8 Min. Time Cap. ) 4 SETS(6 Min. Time Cap. )

25 Burpee 25 V-Up Like A Gymnast 30 Sec. Jumping Squat
Rest As Needed Between Sets (https://youtu.be/Vzz-V4obI6I ) (https://youtube.com/shorts/AY-LTklTtHk?feature=share )

20 Low Plank Mountain Climber 10 Sec. Rest

(https://youtu.be/tGYS5V_upn0 ) 20 Sec. Wall-Sit
(https://youtube.com/shorts/H_RYMHmqfvI?feature=share )
1 Min. Rest 30 Sec. Rest

13 Min. Time Cap.

100 DB Goblet Cyclist Squat
(https://youtu.be/c-REAMk-uLM )
50 Burpee Lateral Jump
(https://youtube.com/shorts/u5D0YmSpO3s?feature=share )
50 DB Goblet Cyclist Squat
(https://youtu.be/c-REAMk-uLM )
25 Burpee Lateral Jump
(https://youtube.com/shorts/u5D0YmSpO3s?feature=share )
 27.GÜN (Çarşamba)

8 SETS 6 SETS(6 Min. Time Cap. )

25 Burpee 5 Front Squat(%60)
Rest As Needed Between Sets (https://youtu.be/A584r9SUJtc )
30 Sec. Rest

13 Min. Time Cap.

50 Squat Clean(60-40kg)
(https://youtu.be/cfN8En7QJQ4 )
50 Burpee Lateral Jump
(https://youtu.be/BK2j-zjUzj4 )
25 Squat Clean(60-40kg)
(https://youtu.be/cfN8En7QJQ4 )
25 Burpee Lateral Jump
(https://youtu.be/BK2j-zjUzj4 )
 28. DAY (27 Apr-Thursday)

Programımızdaki hareketleri verimli bir şekilde yapmak, yorulan kaslarımızın daha hızlı toparlanmasını sağlamak
ve sakatlanma riskini önlemek için bu bölümde Aslı Uğur Hocamız ile bölgesel olarak videolarımızı hazırladık.

Kalça
(https://youtu.be/zsNYc0XHtaQ )
Omuz
(https://youtu.be/_tQax_P89QU )
Bel, Sırt
(https://youtu.be/MpwfSqz-zXY )
Arka Bacak
(https://youtu.be/NuLNnndT-8o )
Kalça ve İç Bacak
(https://youtu.be/sZQLw7ymiDQ )

Bugün dinlenme günümüz olduğu için, tavsiyemiz bir ya da iki bölgeyi seçerek uygulamanız olacaktır.
Gün içinde Yoga’nızı yaptıktan sonra aşağıdaki linke tıklayarak, nefes egzersizi ve meditasyon da yapabilirsiniz.
(https://youtu.be/xZC1VhyhRJA )
 29. DAY (28 Apr-Friday)
4 SETS 5 SETS(7 Min. 30 Sec. )
25 Burpee 15 Sec. Hollow Hold
(https://youtu.be/hT-unlJI1J4 )
Rest As Needed Between Sets
15 Sec. Scaled Hollow Hold
(https://youtu.be/UIiOpmnTQAU )
30 Sec. Weighted Crunch
(https://youtu.be/mA5TnPZAE1M )
30 Sec. Rest
Friday Run
5 km Run(Re-Test)
4 SETS(7 Min. Time Cap. )
10R-10L Single Leg DB Glute Bridge Floor Press
(https://youtu.be/7Xwklzac448 )
5R-5L Single Leg Diamond Push-Up
(https://youtu.be/X3nm_KNKumA )
30 Sec. Push-Up Deep Position Hold
(https://youtu.be/3rhrQ43uOAU )
15 Sec. Rest
4 SETS
3 Min. AMRAP
6 Wall-Climb//6 Pike Walk to Pike Push-Up
(https://youtube.com/shorts/TywH47GoBzU?feature=share )
(https://youtu.be/vskW7fP6xvg )
6 Hand Release T-Push-Up
(https://youtu.be/TVzUVM-zpnY )
18 Double Crunch
(https://youtu.be/to1hcBCtBfY )
1 Min. Rest
(Continue Where You Left Off Each Set)
 29.GÜN (CUMA)

Friday Run 7 Min. EMOM

5 km Run(Re-Test) 6 Wide Grip Bench Press(%60)
(https://youtu.be/zNpG8-BVIuU )

4 SETS
3 Min. AMRAP
6 Wall-Climb
(https://youtube.com/shorts/TywH47GoBzU?feature=share )
3 Ring Muscle-Up/4 Bar Muscle-Up
(https://youtu.be/AeUWJOgbdHI )
(https://youtu.be/uRgJtFYP1xk )
9 Toes to Bar
(https://youtu.be/fVkAMylpja0 )
1 Min. Rest
(Continue Where You Left Off Each Set)
 30. DAY (29 Apr-Friday)

LAST DANCE

10 SETS(27 Min. Time Cap. )

25 Burpee
(https://youtube.com/shorts/PQGzndsZQF4?feature=share )
1 Min. Rest

Mevlüt Pekdemir Aydın Canbolat

Bülent Sarıkaya Süleyman Satır

 30.GÜN (CUMA)

LAST DANCE

10 SETS(27 Min. Time Cap. )

25 Burpee
(https://youtube.com/shorts/PQGzndsZQF4?feature=share )
1 Min. Rest

Mevlüt Pekdemir Aydın Canbolat

Bülent Sarıkaya Süleyman Satır