Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 671 7623
4ROUNDS
1MIN BACK-PACK MOUNTAIN CLIMBER
30SEC REST
1MIN BACK-PACK SQUAT
30SEC REST
1MIN BACK-PACK PUSH-UP
30SEC REST
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 6717 623
10 REPS X 4SETS
TWO WATER BOTTLE OHS
12MIN AMRAP
15 ONE ARM OSH
20 STANDING TRICEPS EXTENSITION
15 ONE ARM OSH
20 LYING TRICEPS EXTENSITION
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 6717 623
“TABATA”
20SEC ON- 10SEC OFF 8ROUNDS
WB CRUL TO PRESS
R. TWIST
SQUAT THRUST
PLANK HOLD
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 6717 623
FOR TIME :
100 WATER BOTTLE TRICEPS KICK BACK
75 V-UP
*EMOM 5~7 BURPEES
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 6717 623
5Rounds For Time :
1min Water bottle seated seesaw press
1min Water Bottle Stiff Deadlift
1min Backward Lunge Water Bottle Curl
1min rest
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 6717 623
15min AMRAP
20 Air squat
15 Renegade row
15 Water bottle over leg raise
Core day
Strength
2 KB Sumo deadlift on the plate (deficit)
12 reps x 3 sets
AMRAP 6
12 DB overhead high knee switch
12 Leg raises
2 min rest
AMRAP 6
10 MB Russian twist slam
20 Bicycle crunches (L+R=1)
Skill
HSPU
HS Walk
Conditioning
Strict “JT”
21-15-9
HSPU
Ring dip
Push up
Golden Crown Home Training
For time
HSPU or Pike push up
Chair dip
Push up
Partner day
4 Rounds for time of :
10 5m Side Shuffle
20 Push-up to partner shoulder touches
20 Alt. Partner get-up
20 Burpee Hi-5
10 5m Shuttle run
Conditioning
23min AMRAP
100 Pistol
100 Box jump
50cal Row
*Team of 2~3
#Golden Crown Home Training
15min AMRAP
20 One leg squat
20 squat thrust
50 mountain climber
