“직각직각 어깨어깨!“
Strength
15reps x 4sets
Kneeling plate front raise
Conditioning
40-20 5Rounds
Plate push jack
Plank plate side step
Plate GTO
Plate taxi driver
“우리도 해보자 쓰러스터!!“
Strength
5reps x 5sets
Double DB Thruster
Conditioning
20min AMRAP
5Rounds
10 One arm DB Thruster
10 Jumping pull up
1min Rest
5Rounds
7 Double DB Thruster
7 Pull up
1min Rest
“특명! 시간 안에 들어와라!!”
Strength
DB Floor Press 10reps x 3sets
Conditioning
EMOM x 20R
10 Plate G2O
5 HR Push up
5 Burpee
“엉덩이엔 런지가 특효!”
Strength
Banded 1 Leg Lunge 10reps(each) x 3sets
*no touch floor, ad – banded pistol
Conditioning
Tabata Interval
DB Push Press
Lunge Jump
Jumping Chest To Bar Pull up
Mountain climber
*1min rest b/w movements
“조금만 버티면 쉬는 시간이야!!”
Conditioning
5Rounds
1min One DB box step over
1min Sit up
1min Russian KBS
1min Leg raise KB over & over
1min Rest
“Bootcamp Classic”
Strength
Bring Sally up – Air Squat
Conditioning
45 – 15 x 4R
Wide Stance Goblet Squat
Speed Skater
Erg for Cal
Left – 1 Leg KB Deadlift (1 arm)
Right – 1 Leg KB Deadlift
“파워 기르기”
Skill / Strength
Landmine Clean & Press 3reps(each, heavy) x 3sets
Conditioning
40 – 20 x 2, 50 – 10 x 2
Landmine Clean & Press
DB Renegade Row
KB dropout & OH push jack
WBS
Squat Thrust
“빨리빨리가 생각나는 날!!”
Strength
5reps 5sets
Heavy WBS
Conditioning
20min AMRAP
10/15cal Row
Max WBS
Max Plank hold
“Team of 4
“복근은 봄부터 만들어야해!!”
Strength
1min Max Burpee box jump over
Conditioning
30-30 40-20 50-10 50-10
Bench over & over
Arch flutter kick
Plte speed step
Squat thrust
KB sit up
“늘씬해져라 내 다리!!!”
Strength
5reps x 4sets
1½ DB squat
Conditioning
40-20 5Rounds
Air squat
DB walking lunge
Narrow-Wide Jumping squat
DB side lunge