“예뻐진다 내 다리”
Strength
KB Side Lunge
10reps x 3sets
Conditioning
30-30 40-20 50-10 50-10
Landmine Squat
Jumping Lunge
Landmine Overhead knee up
Side Lunge
Drop out
Oly Skill
5sets:
2 Snatch lift-off
+ 1 Power Snatch
+ 1 Tempo OHS(3.0.1)
Conditioning
3 / 5Rounds For time;
15 Toes to bar
12 Box jump
9 OHS 95 / 135
Conditioning
5 Rounds
1min Max Cal Row
1min One DB OH Walking Lunge 35 / 50 (ad: 70lbs or two arm KB 24kg)
1min Reverse Burpee
1min Rest
“어깨 뽕 넣기”
Strength
DB Shoulder press
10reps x 4sets
Conditioning
15min AMRAP
30 DB push press
30 Taxi driver
30 Plate Z press
30 KB seesaw bent over row
“월요일은 유산소”
40-20 5Rounds
Squat thrust
Row
Mountain climber
Band sprint
Conditioning
9 – 15 – 21- 27 – 21 – 15 – 9
For time;
Power Clean 95 / 135
Handstand Push up
*timecap 25min
“나를 배부르게 하는 것들이 나를 파괴한다.”
– 안젤리나졸리-
1min – 1min x 10R
10 Plate G2O
Max Burpee
Strength
Front squat (From ground)
5reps x 3sets
Conditioning
For time
21-15-9
Front squat 95/135
Box jump 24/30
WBS 20/30
“운동의 고통은 통증일 뿐 힘든 것이 아니다” -김종국-
Conditioning
“Tabata interval”
DB Push press
Lunge jump
Battle rope
Mountain climber
Skill
KB Snatch (Swing style)
Conditioning
3RFT
15 KB snatch (L) 16/24
20 Pull up
15 KB snatch (R)
20 Ring push up
