Core Conditioning

10min AMRAP

10 Straight arm DB Russian twist (L+R=1)

10 Hanging Leg raise (bg : seated knees raise w/ DB)

10 DB Crunch

10 Floor Wiper (L+R=1)

50 Prone Toe Touch

2min Rest

10min AMRAP

10 Tuck Jump

10 Leg Raise

10 Lying Toe Touch Crunch

10 DB Floor Wiper (L+R=1)

50 Mountain Climber (L+R=1)

Conditioning

24min amrap

12cal Erg

12 Russian KBS

12 Shoulder tap (L+R=1)

*teams of 3

*p1 work, p2 p3 rest

Strength

4sets

10 DB One Leg Deadlift(each) +

10 DB Reverse Lunge(L+R=1) +

10 Twist Lunge(each)

Conditioning

12min AMRAP

30 One leg High Jump(L=1)

40 Lying One leg Bridge(L=1)

50 Wide Stance Squat(As Quick As Possible)

Strength

4sets

12 Weighted Push up +

12 Narrow under grip Pull up +

12 DB Supine Front lateral raise

Conditioning

12min amrap

10 Plate G2O

10 Burpee to Plate

10 Plate Russian Twist (L+R=1)

Conditioning
5Rounds
1min One arm DB Box step up & kick
1min Push Press WBS
1min Jumping Lunge (L=1)
1min 3M Side Step
1min Rest

“내 안에 王이 산다”

Core strength
4Sets
1min Plank hold
(shake your partner)

Conditioning
Tabata
20-10 8R
Plate OH sit up
L sit hold
Ring mountain climber
MB russian twist
Plank knee-elbow touch

“도와줘 파트너야”

20min AMRAP
50 Floor seated DB shoulder press
50 MB thruster
50 Plank partner shoulder touch (L=1, R=1)
50 MB shouldering

“제대로 힙업?”

3 Attempt
Max DB Squat 35/50
*Rest 2min

Conditioning

30-30 40-20 50-10 50-10

BB Half frog squat
One leg box step up
Band hip kick back
DB wide squat

“흔들리지 않는 팔뚝 만들기”

Super set
15 x 4sets
Push up
DB kick back

Conditioning
15min AMRAP
25 DB shoulder press
20 MB Push press
15 BB skull crusher

“주말에 먹은 칼로리 태우기”

40-20 4R

Row and AB

Hollow Flutter kick

Box step up

Hanging L – Flutter kick

Band sprint