“복근의 힘을 보여줘!!!”
Strength
1min x 3sets
Band flutter kick
Conditioning
40-20 5Rounds
Plate sit ip
Plank hold (Feet on the band)
Plate taxi driver
DB high knee punch
“일어나야해!!!!“
Conditioning
25min AMRAP
300m KB farmers carry
600m Row or 1200m AB
90 Burpee tuck jump
120 Jumping pull up
*Team of 2-3
“1분의 기적!!!”
Strength
2sets
1min Max burpee box jump over
Conditioning
TABATA
20sec on 10sec off 8Rounds
DB sutecase Box step up
KB wide stance goblet squat
Band good morning
WBS
“잘먹네 내 어깨!!“
Strength
7reps x 5sets
DB One arm shoulder press
Conditioning
22min AMRAP
50 DB push press
60 Push up
70 DB renegade row
80 DB seesaw floor press (L=1, R=1)
*Team of 2
“불금엔 흔들어제껴야지~”
Strength
10reps x 3sets
Heavy KB Lateral Swing
Conditioning
30 – 30, 40 – 20, 45 – 15, 50 – 10, 50 – 10
KB Lateral Swing
KB Reverse Lunge Twist
Prone KB Pass through
GrassHopper
“4kg, 8kg, 12kg만 빼보자!!”
Conditioning
4min, 8min, 12min AMRAP
5 DB Devil’s Press
10 Sit up
15 Pike Push up
20 Toe Touch (L=1)
* 1min rest b/w amrap
“럭키 세븐~!!”
Conditioning
7min AMRAP
250m Row
15 Burpee over the Row
1min rest
7min AMRAP
3 Wall Walk
10 Narrow & Wide Squat Jump
1min rest
7min AMRAP
15 Push up
15 Pull up
“천하제일 코어대회”
Strength
3sets
30sec Max Standing Heavy Plate Torso Rotation
Conditioning
5Rounds
1min 3M Side Step
1min KB Shouldering & Halo
1min Band Pull
1min Standing Plate Figure 8
1min Rest
“재미있게 공놀이 하자~”
Conditioning
10min amrap
10 Box jump Over
10 DB High Knee Punch (L+R=1)
10 Squat Thrust
2min Rest
10min amrap
10 WBS
10 MB Dropout OH push jack
10 MB 1 Leg V-up (L+R=1)
“둘이서 함께!!“
Strength
1min Max DB renegade row
Conditioning
22min AMRAP
30m Tiger crawl
300m Row or 600m AB
30m Crab walk
30 Burpee
30m Bear crawl
30 Push up
*Team of 2