“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
Strength
7reps x 4sets
Strict KTE
Conditioning
4RFT
15 shuttle run (50ft)
15 DB devils press 35/50
15 HS shoulder touch
“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
Skill
3 High hang clean
(Squat position – quater, half, full)
Conditioning
12min AMRAP
10 Front rack lunge 85/115 (L=1, R=1)
10 Hang squat clean
10 Back squat