“1라운드 2분이면 충분해!!”
Conditioning
10Rounds For time;
7 Pike Push up
10 WBS
15 R.KBS
20 Rock Climber (L=1)
250m Row
*tc:24min
“지붕 뚫고 니 킥!!”
Strength
One DB BOX Step up & Knee Kick
10reps (each) x 3sets
Conditioning
4Rounds
1min Jumping Pull up
1min 5m Shuffle Run
1min Back Lunge & Plate Twist
1min Box Step up & Knee kick
1min Rest
“이거 해봤니?!?!”
Strength
BB Over & Over 5reps (each) x 3sets
Conditioning
30 – 30, 40 – 20, 50 – 10, 50 – 10
DB R.Deadlift
Band Pull
Push Press WBS
BB Over & Over
Lying Twist Crunch
“런지의 나라”
Conditioning
40 – 20 x 2, 50 – 10 x 2
MB Lunge Drop Push Jack
DB Around the World
MB Twist Smash (lunge position)
Landmine Side to Side (lunge position)
KB Hip to Hip Halo
“맨몸운동 마스터”
Conditioning
24min amrap
12 Deck Push up
12 ABmat Sit up
12 Air Squat
12 Plank Walk
12 Squat Thrust
“전완아!! 나 살려!!”
Strength
7min Max reps KBS
Conditioning
40-20 5Rounds
Band pull
Pinch grip Plate hold
Battle rope (Jumping jack)
DB punch
“파트너 복근 만들어주기!”
Strength
1min Box L-sit hold
Conditioning
20min AMRAP
40 Synchronized sit up
50 Box jump over
60 Hanging knee raise
70 Mountain climber (L=1, R=1)
80 KB Russian twist (L=1, R=1)
*Team of 2
“한발로 몸무게 체감!”
Skill/Strength
10reps x 4sets
Band pistol
Conditioning
20min AMRAP
100 Air squat
100m DB walking lunge
50cal Row or AB
100 Band sprint (L+R=1)
100m Rabbit jump
*Team of 3
“벌써 여름준비!!!”
Strength
10reps x 4sets
DB curl & press
Conditioning
30-30, 40-20, 50-10, 50-10
DB reverse curl
Plate overhead extension
DB seesaw press
Plate curl
push up (Close grip)
“5분으로 운동 완료!!”
Conditioning
5min Work 1min Rest 4Rounds
8/10cal Row or AB
15 WBS
20 Grasshopper (L=1, R=1)