“최강 어깨 만들기”
Strength
Full ROM Lateral Raise 10reps x 3sets
Conditioning
40-20 x 5Rounds
HR push up
BB or Ring Inverted Row
Full ROM Lateral Raise
Bent Over Side Lateral Raise
Strength
2reps x 4sets
Weighted S. CTB pull up
Conditioning
24min AMRAP
50 DB thruster 35/50
50 Pull up
50cal Row or AB
50 CTB pull up
*Team of 2~3
“조금만 기다려줘!!“
Cardio Strength
500m row
Conditioning
20min AMRAP
20 MB jumping squat
15/20cal Assault bike
20 DB squat thrust
20 Box step over
20 Burpee
*Waterfall style
*Team of 4
Conditioning
4Rounds For time;
10 Thruster 95 / 135
30 Burpee
10 Thruster
1min Rest
“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