20200330 MON HOME TRAINING
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 671 7623
Category: BOOTCAMP WOD
20200327 FRI HOME TRAINING
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 6717 623
10 REPS X 4SETS
TWO WATER BOTTLE OHS
12MIN AMRAP
15 ONE ARM OSH
20 STANDING TRICEPS EXTENSITION
15 ONE ARM OSH
20 LYING TRICEPS EXTENSITION
20200326 THUR HOME TRAINING
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 6717 623
“TABATA”
20SEC ON- 10SEC OFF 8ROUNDS
WB CRUL TO PRESS
R. TWIST
SQUAT THRUST
PLANK HOLD
20200325 TUE HOME TRAINING
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 6717 623
FOR TIME :
100 WATER BOTTLE TRICEPS KICK BACK
75 V-UP
*EMOM 5~7 BURPEES
20200324 TUE HOME TRAINING
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 6717 623
5Rounds For Time :
1min Water bottle seated seesaw press
1min Water Bottle Stiff Deadlift
1min Backward Lunge Water Bottle Curl
1min rest
20200323 MON HOME TRAINING
Golden Crown Home Training
APP : ZOOM
ZOOM ID :397 6717 623
15min AMRAP
20 Air squat
15 Renegade row
15 Water bottle over leg raise
20200320 FRI BC WOD
Core day
Strength
2 KB Sumo deadlift on the plate (deficit)
12 reps x 3 sets
AMRAP 6
12 DB overhead high knee switch
12 Leg raises
2 min rest
AMRAP 6
10 MB Russian twist slam
20 Bicycle crunches (L+R=1)
20200319 THUR BC WOD
Partner day
4 Rounds for time of :
10 5m Side Shuffle
20 Push-up to partner shoulder touches
20 Alt. Partner get-up
20 Burpee Hi-5
10 5m Shuttle run
20200318 WED BC WOD
Leg day
EMOM 20
1- 12 1 leg lateral jumping on the drop mat / Floor (L=6, R=6)
2- 12 2 KB reverse lunges (Heavy) (L=1, R=1)
3- Max Air squats
4- Max single unders
5- Rest
20200316 TUE BC WOD
“Upper Body”
Conditioning
4 Rounds for time of :
16 Strict pull-ups / Jumping negative pull-ups
16 Strict push-ups / Knee push-ups
16 DB alt. 1 arm Rows
16 DB alt. 1 arm floor presses
* 22 min time cap