Skill
3sets
1 High hang power snatch
1 Middle hang power snatch
2 Snatch grip push press
Conditioning
10min Ascending Ladder
1-3-5…
Hang power snatch 55/75
WBS 14/20
“고난이 클수록 더 큰 영광이 다가온다” -키케로-
Conditioning
20min AMRAP
20 DB Burpee box step over
20 Sit up
20 Russian KBS
20 KB Russian Twist
Strength
Front Rack Lunge
8reps x 3sets
Conditioning
15min AMRAP
50 DU
20 DB Overhead walking Lunge (L) 35/50
20 DB Overhead walking Lunge (R) 35/50
“반드시 밀물 때는 온다” – 앤드류 카네기 –
Strength
Wide Stance Romanian Deadlift 10reps x 4sets
Conditioning
45 – 15 x 4r
DB Romanian DL
Row for cal
Grasshopper
“이제 본격적으로 가볼까?”
Conditioning
30 – 30, 40 – 20, 45 – 15, 50 – 10, 50 – 10
KB Lateral Swing
KB Drop out
WBS
MB Slam hold & MB Squat Thrust
Strength
3sets
Max Strict Pull up
Condirioning
“Task Tabata”
300 reps for time, following the pattern
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
Conditioning
21min AMRAP
21 Burpee
12 DB Snatch 30 / 50
21 DB Thruster 30 / 50
“불태우자 금요일”
20min AMRAP
5 Wall walk
10 Bycicle crunch (L+R=1)
20 Mountain climber (L+R=1)
50 HKSU (L+R=1)
30sec Rest
“늘씬다리가 될거야”
30-30 40-20 50-10 50-10
Box jump
Inchworm to push up
WBS
Hanging Leg raise
Plate speed step
Conditioning
20min AMRAP
30 Russian KBS 20 / 32
15 V-up
30 DB Push Press 30 / 50
