Conditioning
5min work 1min rest x 4R
3 Man maker
6 Push up
9 Squat Jump
*push press manmaker
Conditioning
2min on 4min off 5R
200/250m Row
10 Burpee over row
Max Push press 65/95
Strength
4sets of:
10 Bent Over DB row + 30 ~ 50 Band Pull
Conditioning
EMOM for 15min
3 Wall Walk
12 Box jump over
20 3M side step
Skill
One arm devil press
Conditioning
4RFT
10 One arm devil press
20 Box jump over
10 One arm devil press
20 Jumping Lunge (L=1, R=1)
“터키 사람처럼 일어나보기!”
Skill
DB turkish get up
Conditioning
3RFT
1min Plate Russian twist
1min Half squat thrust
1min Plate OH sit up
1min Arch to hollow
1min turkish get up
1min Rest
Strength
Sumo Deadlift 5reps x 5sets
Conditioning
2Rounds For time;
50 Deadlift 95 / 135
25 HSPU
15 Toes to bar
“꽃게철에는 크랩워크”
30-30 40-20 50-10 50-10
WBS
crab walk
DB thruster
Plank position Cross toe touch
DB Z press
Conditioning
10:00min AMRAP
75 Double Under
25 Abmat Sit up
30secs Rest
10:00min AMRAP
50 DB Push Press 35 / 50
50 KBS 24 / 16
30secs Rest
Every 30secs for 5min
Odd : 7 V-up
Even : Plank
“엉뽕을 만들자”
Strength
KB squat + quarter squat
10reps x 4sets
Conditioning
17min AMRAP
20 DB box step up
20 MB lunge twist
20 DB front squat
20 MB floor jack
20 band supported One leg squat
30sec rest
Oly Skill
5sets of:
1 Snatch High-pull +
1 Hang Muscle Snatch +
1 Pause Overhead Squat (5secs)
Conditioning
For time;
35 Hang Power Snatch 75 / 115
30 Air Squat
25 Hang Power Snatch 75 / 115
30 Air Squat
15 Hang Power Snatch 75 / 115
30 Air Squat
