“내몸인데 내말을 안들어…”
Conditioning
10min AMRAP
10 Plate G2O
10 Switch Under
10 Plank Walk
2min rest
10min AMRAP
10 Box Jump Over
10 Inchworm (feet on Box)
10 Shoulder touch (feet on Box)
“숨은 힘은 등으로부터 나온다”
Strength
3sets
5reps(5sec) Negative Pull up + 5reps Normal Pull up
Conditioning
15min amrap
5 Burpee
10 DB Military press
15 DB Renegade Row (L+R=1)
“진짜 새해니까 진짜 운동 시작~~”
Conditioning
22min AMRAP;
10cal Row
20 Alternate KBS
30 KB or DB Goblet Squat
40 Grasshopper (L=1)
50 Jumping Jack
“오늘은 불태워라!!”
Conditioning
25min AMRAP
70 WBS
60cal Row
50 DB thruster
40 Synchronized burpee
*Team of 2~3
“엉덩이가 빵빵!!!”
Strength
10reps x 3sets
DB Jumping lunge
Conditioning
30-30 40-20 50-10 50-10
Walking lunge
Plate side jump
Narrow stance squat
10m Toe jump
Bench hip thrust
“내 어깨 돌려줘!!”
Strength
20reps x 4sets
Plate Front raise
Conditioning
40-20 5Rounds
Plate push jack
DB kick back
Plate jumping push up
DB Seesaw press
“가보자!! 해보자!!”
Strength
1min x 3sets
Partner leg raise
Conditioning
20min AMRAP
50 V up
40cal Row or AB
30 Burpee tuck jump
20 DB box step over
10 Synchonized Inchworm high 5
*Team of 2~3
“다리어깨다리어깨”
Conditioning
3min work – 3min rest x 5Rounds
15 DB Front Squat
20 DB Push Press
Max WBS
“오늘은 덤벨가지고 놀자~”
Strength
10reps x 3sets
1 arm 1 leg DB Deadlift (each)
Conditioning
40 – 20, 45 – 15, 50 – 10, 60 – 10
Two arm DB(KB) romanian DL
DB Triceps Extension
Rock climber
Prone K2E
Squat Thrust
“시간이 얼마나 남았지?!?!”
Conditioning
22min AMRAP
30 Two Arm DB Bent over row
15 Inchworm
30 Russian KBS
15 Toe touch (L+R=1)
30 Shoulder touch (L+R=1)