“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
Conditioning
24min AMRAP
30 Wall Walk
60 Box Jump Over
90 DB Snatch 35 / 50
60 Box Jump Over
30 HSPU
*teams of 3
“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
Oly Skill / Strength
5sets
1 Snatch Deadlift +
1 Hang Power Snatch +
1 Squat Snatch
Conditioning
10 – 8 – 6 – 4 – 2 For time;
Power Snatch 95 / 135
*70 DU after each set
“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
Conditioning
“Threshold Training”
2min – 4min x 5R
200 / 250m Row (tc:50sec)
20 Lunge Jump (L=1)
Max DB Push Press 35 / 50
“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
Conditioning
“Barbara”
5rounds For time;
20 Pull up
30 Push up
40 Sit up
50 Air squat
3min rest
“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
Conditioning
25min AMRAP
50 Overhead squat 95/135
60cal Row or AB
50 Shoulder to overhead
60 Bar hops (L=1, R=1)
70 WBS 20/30
*Team of 3
*Plate overhead hold 25/45