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13.08.2026 Donnerstag Workout of the Day
Push press
Every 3:00, x 5sets:
5 Push Press
+
8/8 Incline Dumbbell Row
12 Banded Face Pulls
Workout
13 min AMRAP
10 DB/KB Farmers Hold Walking Lunges (5/leg)
12 DB/KB Push Press
50 Double Unders
(or 100 Single Unders)
Score is total rounds and reps
2xDB/KB Weights
Level 1 15/10kg
Level 2 20/12kg
Level 3 22,5/15kg
Montag
10.08.2026
Workout of the Day
Strength
Every 3:30, x4 Sets
8 Barbell Good Morning
8 Seated Arnold Press
12 Bent Over Reverse Fly (Palms Away)
Workout
For Time:
10–9–8–7–6–5–4–3–2–1
Plate Ground to Overhead
Burpee to Plate
Calories any machine
16 Min Cap
Plate Weights:
Level 1 15/10kg
Level 2 20/15kg
Level 3 25/20kg
05.08.2026 Mittwoch Workout of the Day
Strength
Every 3:00, x4 Sets:
10 Z press (Seated on Floor)
10 Bent Over Fly
12 Hammer curl
Workout
16 Min AMRAP
15 Wall Balls
12 Russian Kettlebell Swings
9 Hand Release Push Ups
12/9 Cal any machine
Score = Total Rounds + Reps
Wall Ball Weights:
Level 1 6/4kg
Level 2&3 (9/6kg
Kettlebell Swing Weights:
Level 1 16/12kg
Level 2 24/16kg
Level 3 32/24kg
Push Ups:
Level 1 Incline or Knee Push Ups
Level 2 Hand release Push Ups
Level 3 Handstand Push Ups
5 Rounds + 10 Rep (L1)
03.08.2026 Montag CF Gymnastics (Open gym)
Hafta 1 – Temel Kontrol
A. Isınma (10 dk)
2 tur:
20 sn Dead Hang
10 Scapular Pull-up
10 Scapular Push-up
20 sn Hollow Hold
20 sn Arch Hold
B. Pull Strength
Strict Pull-up 5×3
Her setten sonra 10–15 sn Chin-over-bar hold
C. Kipping Skill
Beat Swing 5×8
Beat Swing + küçük knee raise 3×5
D. Core
Hanging Knee Raise 3×10
Hollow Rock 3×15
E. Push Maintenance
Handstand Hold 3×30–45 sn
31.07.2026 Freitag
Dynamische Aufwärmen Steigerung
Sprint spielen: XOX & Frizbi
30.07.2026 Donnerstag Workout of the Day
SKILL
EMOM 8:
2 dumbbell overhead squats/arm
Rest 1:00
EMOM 8:
1 dumbbell Turkish get–ups/arm
Workout
15 Min AMRAP
10 Double Dumbbell Box Step Overs(60/50cm)
15 Dumbbell Push Press
20/15 Cal any machine
Score is rounds and reps completed in the 15 min window
Dumbbell weight
Level 1: 15/10kg
Level 2 20/12kg
Level 3 22,5/15kg
4 round + 15
29.07.2026 Mittwoch Workout of the Day
Workout
For total time:
4 Rounds:
5 Power Cleans
5 Shoulder to Overhead
5 Lateral Burpees Over Bar
200m Run
directly into...
4 Rounds:
3 Devil Press
9 Pull Ups
200m Run
Score is total time.
20 Min Cap
Barbell Weights:
Level 1: 2,5/30kg
Level 2 60/42,5kg
Level 3 70/52,5kg
Devils press Dumbbell Weights:
Level 1: 15/10kg
Level 2 20/12kg
Level 3 22,5/15kg
22:22 l1
28.07.2026 Dienstag
Einlaufen dynamische Aufwärmen Koordination Steigerung
Staffel training
26.07.2026 Sonntag
🏋️ Snatch Day
Her 2 dakikada bir (E2MOM) × 15 set (toplam 30 dk)
Set 1–5
1 × High Hang Snatch
1 × Overhead Squat
Set 6–10
1 × Mid Hang Snatch
1 × Snatch Balance
Set 11–15
1 × Low Hang Snatch
➡️ 35kg
24.07.2026 Freitag
Koordination Steigerung
5*30m 3P + 3*80m 5P
80m ler 12.8 & 12.4idi... Rez
19 July 2026 Sonntag – Weightlifting Clean & Jerk Day
EMOM-style: Every 2:00 min × 15 sets (30 min total)
Sets 1–5
2 Muscle Cleans
2 Push Presses
Sets 6–10
1 Hang Power Clean
1 Push Jerk
Sets 11–15
1 Power Clean & Jerk
17.07.2026 Freitag – Sprint Session (Solo)
1. Warm-up (15-20 dk)
800 m hafif jog
Dinamik mobilite
10 leg swings (ön-arka / sağ-sol)
Walking lunges × 10
Hip opener × 10
High knees × 20 m
Butt kicks × 20 m
Sprint drills
Ankling × 20 m × 2
A-skip × 20 m × 2
Straight-leg bounds × 20 m × 2
Strides
3 × 60 m
%70
%80
%90
Aralarda yürüyerek geri dön.
2. Main Set
A. Acceleration
4 × 30 m
3-point start (blok yok)
%98
3-4 dk tam dinlenme
B. Speed Endurance ⭐
3 × 120 m
%90-92
8 dk tam dinlenme
Odak:
İlk 40 m kontrollü ivmelen.
40-90 m ritmi koru.
Son 30 m teknik bozulmadan bitir.
Bunu kronometreye değil, hisse göre koş.
18.84 - 18.65 - 17.37
14.07.2026 Dienstag
Einlaufen dynamische Aufwärmen Koordination Steigerung
120m - 19.32
100m - 15. 94
80m - 12.54
3* core: { 4 sırt üstü topukla hams yürüme, 15-20şer saniye side star plank, 10 pike push Ups}
12.07.2026 Sonntag Weightlifting - Snatch
PB: 35kg
13.07.2026 Montag Workout of the Day
Front Squat
Every 2:00, x 6sets:
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 80%
Set 3: 2 Reps @ 85%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 93–95%
Set 6: 1 Rep @ 97–100%+ (if moving well)
Intervalle
8 Rounds:
1:00 Work/1:00 Rest
40 Double Unders/60 Single Unders
1 Power Clean
2 Hang Squat Cleans
Max Rep Burpees over Bar in remaining time left in the 1 minute.
Barbell Weights
Level 1: 35/25kg
Level 2: 42,5/30kg
Level 3: 52,5/35kg
Max front squat : 60kg
Total Rep ~50
10.07.2026 Freitag
Einlaufen, dynamische Aufwärmen,
Koordination, Koordination mit Medizin ball, Medizin bälle würfen ( Decathlon front medicine ball throws),
Block starts:
4 × 20 m (%98-100) 3P + 2 × 30 m (%95-98) 5P
08.07.2026 Mittwoch
Hürden Koordination
Sprung laufen
Medizine ball würfen 2* (4 vorne, 4 züruck, 4 rechts, 4 links)
3* Core set (2 isometric holds)
Ek (koçtan sonra): 3*80m (90%), 4-5dk yürüme aktif dinlenme spor ayakkabıyla tartanda
2 çimende easy tour joggen