“김복근이 잘 있니..?“
Strength
7reps x 4sets
Weight sit up (Plate)
Conditioning
30-30 40-20 50-10 60-10
Alternate V up
KB close stance DL
Inchworm
Tuck jump
DB plank walk
“하나만 더!!“
Conditioning
24min AMRAP
15 DB devils press
40cal Row or AB
30 Wall walk
40cal Row or AB
60 WBS
40cal Row
*Team of 3
“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