“전완아!! 나 살려!!”
Strength
7min Max reps KBS
Conditioning
40-20 5Rounds
Band pull
Pinch grip Plate hold
Battle rope (Jumping jack)
DB punch
Strength
Back Squat 3reps x 5sets
Conditioning
10Rounds For time;
10 Overhead Squat 65 / 95
10 WBS 14 / 20
*timecap 15min
Strength
Push Press 3reps x 5sets
Conditioning
18min AMRAP
21 Double Under (62 SU)
15 Push up
9 Shoulder Press 55 / 75
“파트너 복근 만들어주기!”
Strength
1min Box L-sit hold
Conditioning
20min AMRAP
40 Synchronized sit up
50 Box jump over
60 Hanging knee raise
70 Mountain climber (L=1, R=1)
80 KB Russian twist (L=1, R=1)
*Team of 2
“한발로 몸무게 체감!”
Skill/Strength
10reps x 4sets
Band pistol
Conditioning
20min AMRAP
100 Air squat
100m DB walking lunge
50cal Row or AB
100 Band sprint (L+R=1)
100m Rabbit jump
*Team of 3
Oly Skill / Strength
4sets
1 Power Snatch +
1 Snatch Balance
Conditioning
3Rounds For time;
21 Chest to Bar Pull up
12 Burpee
9 – 7 – 5 Squat Snatch 95/135
*timecap 15min
“벌써 여름준비!!!”
Strength
10reps x 4sets
DB curl & press
Conditioning
30-30, 40-20, 50-10, 50-10
DB reverse curl
Plate overhead extension
DB seesaw press
Plate curl
push up (Close grip)
Conditioning
3Rounds For time;
50 Deadlift 155 / 225
50 Toes to Bar
50 Box Jump Over
*teams of 3
*timecap 25min
“5분으로 운동 완료!!”
Conditioning
5min Work 1min Rest 4Rounds
8/10cal Row or AB
15 WBS
20 Grasshopper (L=1, R=1)
Skill
3sets
30sec HandStand Hold (bg:wall facing)
Conditioning
20min AMRAP
15 One DB Hang Cluster 35 / 50
15 One DB Burpee
15 Strict HSPU