6-4-2023 PERŞEMBE
MetCon Leg Day 35 Min Emom(7R) 1.Min:10 Cal Asaault Bike 2.Min:12 Box Jumps(24”20”) 3.Min: 45 Sec:Wall-Sit Hold 4.Min: 20 Air Squat 5.Min:Rest Day
5-4-2023 ÇARŞAMBA
MetCon Two Person Team 30 Min Amrap 500 M Row 20 Burpee Row Lateral Jump Over 20 Wall-Ball(9Kg-6Kg)
4-4-2023 SALI
Strength 10 Min Emom 3 Squat Clean(%60) -Then- Every 1:30 Min For 9 Min(6R) 10 Floor Press -Then- Every 3 Min For 12 Min(4R) 6 Strict Pull-Up 10 Bent Over Barbell Row 14 Diamond Push-Ups -Then- Every 1:30 Min For 6 Min(4R) 10 Barbell Curl
3-4-2023 PAZARTESİ
Two Person Team 150 Cal.Row Second Partner ;Singel Arm Dumbell Overhead Hold 100 Single Dumbell Devil Press 100 Med Ball Clean Cap Time:40 Min
2-4-2023 PAZAR
MetCon For Time 50-35-20 Dumbell Power Clean Wall-Ball(9Kg-6Kg) Push-Up Ring Row