“어깨 뽕 넣기”
Srrength
DB Shoulder press
10reps x 4sets
Conditioning
15min AMRAP
30 DB push press
30 Taxi driver
30 Plate Z press
30 KB seesaw bent over row
“월요일은 유산소”
40-20 5Rounds
Squat thrust
Row
Mountain climber
Band sprint
“나를 배부르게 하는 것들이 나를 파괴한다.”
– 안젤리나졸리-
1min – 1min x 10R
10 Plate G2O
Max Burpee
“운동의 고통은 통증일 뿐 힘든 것이 아니다” -김종국-
Conditioning
“Tabata interval”
DB Push press
Lunge jump
Battle rope
Mountain climber
“니가 이루고 싶은게 있다면 먼저 체력을 길러라” -장그래 바둑선생-
version 1
Conditioning
22min AMRAP
50 DB box step over
50 Sit up
50 Russian KBS
50 Partner leg raise
——————————————————
version 2
Conditioning
3Rounds
1min DB Box step over
1min DB High knees punch
1min Half squat thrust
“간단하다. 흔들리면 그것은 지방이다.”
-아놀드 슈왈츠제네거-
Strength
Wide Stance Romanian Deadlift 10reps x 4sets
Conditioning
45 – 15 x 5r
Speed skater(bg: alter twist lunge)
Erg for cal
HR Push up
“그냥 운동해라, 재미를 느껴라, 경기를 즐겨라” -마이클 조던-
Conditioning
30 – 30, 40 – 20, 45 – 15, 50 – 10
KB Lunge Chopper
DB Renegade Row
KB dropout & OH push jack
WBS
Squat Thrust
“내가 왕이 될 복근인가?”
Conditioning
30-30 40-20 50-10 50-10
MB Sit up wall pass
Plank renegade row & walk
Landmine russian twist
Scissors kick
Ring L sit flutter kick (seated Flutter kick)
“줄줄이 비엔나”
20min AMRAP
10/15cal Assault bike
10 DB box step up
20 Sit up
10/15 Row
20 KB deadlift
20 Wall ball shot
20 Burpee
*Team of 5~10
*Waterfall
“동물농장”
Stength
Cross grip pull up
6reps x 3sets
Conditioning
3Rounds
1min Duck walk
1min Monkey bar moving
1min Grsshopper
1min Crab walk
1min Rabbit jump
1min Rest
