G. Strength
Weighted ring dip
5sets x 3reps
Conditioning
16min EMOM
15 Pull up
10 Ring dip
10 Burpee box jump over
Rest
strength
Narrow under grip pull up 5~10reps x 5sets
Conditioning
30-30 x 4rounds
Pull up
MB slam hold
Wall climb
Tuck jump
Strength
Back squat
5reps x 3sets
Conditioning
For time
150 WBS 20/14
90 DB Push press 35/50
60 DB Clean
30 Devil press
*Team of 2
Conditioning
For time
Ascending Ladder
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Burpee
Push up
Jumping jack
Sit up
Donkey kick
Deck squat
Conditioning
30-30 40-20 50-10 50-10
Hollow & superman
Side plank leg raise (L)
DB plank walk
Side plank leg raise (R)
Plate crunch
Strength
Sumo Deadlift 3 x 3
Conditioning
20min AMRAP
15 Strokes Row
10 Sumo Deadlift 75 / 115
5 Sumo Deadlift High Pull
*teams of 3
*p1 work, p2 p3 rest
*score is total cals
“빨리빨리 지나갑니다”
20min AMRAP
12/15cal Row
10 Burpee the DB
10 Devil press
10 Box jump
10 Rock climber (L+R = 1)
10 WBS
*Waterfall style
*Team of 3-4
Strength
1 + ¼ Front Squats 2reps x 5sets
Conditioning
5Rounds For time;
100 Double Unders
30 WBS 20 / 30
*teams of 2
Oly Skill
Every 1:30 x 7sets
2 Halting Power Snatch
Conditioning
10 Minute Up Ladder:
3 – 6 – 9 – 12….300…
3 KBS 24 / 32
3 Burpees
“아름다워질거야 다리가”
TABATA
20sec on 10sec off 8R
180’ jumping squat
1min rest
KB deadlift (2개 사용)
1min rest
Squat side step
1min rest
Jumping Lunge
