코로나19로 인해 운동을 못 나오시는 회원님들을 위해 준비 한 골든 크라운 홈트레이닝 입니다.
집에서 할 수 있는 동작들로 준비했습니다. 간단한 설명은 인스타에 올려두겠습니다. 운동으로 면역력을 높여서 건강하게 뵙겠습니다!
Strength
Sumo Deadlift
5 x 5
Conditioning
For time
21-15-9
Row
TTB
SDHP 95/135
Golden Crown Home Training
15min AMRAP
20 High knee Run (L+R=1)
15 Sit up
15 Water bottle press
For time of :
50-40-30-20-10
Sit-ups
3R Cindy (after every round)
* Cindy : 5 Pull-ups + 10 Push-ups + 15 Air squats
* Rx’d : 3R Cindy, Scale : 1~2R Cindy / half sit-ups
* 35 minutes time cap
AMRAP 5
40 Box jumps overs 20/24
40 Deadlifts 105/155
In 3 minutes
200 Double unders
AMRAP 5
30 Box jumps overs 20/24
30 Deadlifts 125/185
In 1 min 30 sec
100 Double unders
AMRAP 5
20 Box jumps overs 20/24
20 Deadlifts 155/225
* Team of 2
Skill
Squat snatch
Conditioning
1. EMOM 8
1 Squat snatch + 1 Snatch balance
* moderate weight or up to metcon weight
2. AMRAP 7
5 Squat snatches 75/115
9 Toes to bars
Strength
Bench press
8 reps x 4 sets
Conditioning
EMOM 6
7 DB Cleans 35/50 + 10 Burpees
For time of :
4500/4000m Rowing
750 DU
450 Jumping lunges
* Team of 3
* 25min time cap
* Start it all together. (P1 = Rowing, P2=DU, P3=Jumping Lunge)
* Complete all counts
Conditioning
For time
50 Deadlift 75 / 115
40 Front Squats
30 Push Jerks
*timecap 15min
Conditioning
For time;
60 Pull ups
80 WBS 14 / 20
100 HR Push ups
120cal Row
*Teams of 3
Olympic Lifting
Skill
5sets of:
3-position Power Snatches
(top -> bottom, no drop b/w snatches)
Conditioning (time 30->45)
10min AMRAP
30 Power Snatches 55 / 75
30 Power Snatches 65 / 95
30 Power Snatches 75 / 115
Max Power Snatches 95 / 135
*Score is total reps
Strength
Back Squats (Parallel) 10reps x 4sets
Conditioning
12min AMRAP
50 Double Unders
10 One arm KB Lunges (L+ R = 1, no rack) 16 / 32
10 KBS 16 / 32
