“최강 체력 완성!!”
Conditioning
4rounds
1min Deck squats
1min 10 Speed Step & 1 Sprawl
1min Rock climber (L + R = 1)
1min Plate Squat & Push jack
1min Sit up twist
1min Rest
Skill
Clean & jerk
Conditioning
4Rounds
60 SU
12 Unbroken Clean & Jerk 95/135
60 DU
Rest 1:1
“최강 심장 만들기”
Conditioning
EMOM for 24min
30sec – 5M Shuttle run
30 Lunge Jump (L=1)
15 Plate G2O
Conditioning
For 10 rounds, complete as many reps as possible in 1 minute of:
2 wall walk
4 deadlifts 205/275
Max wall-ball shot 14/20
*Rest 1 minute between rounds
Strength
5reps x 4sets
Back squat
Conditioning
For time
9-15-21
Strict Toes to bar
Burpee box jump over 20/24
Deficit hand release push up
*25plate x 2, 45plate x 2
“다리가 후들거리면 기분이 조크든여”
Condtioning
40 – 20 x 5Rounds
DB or KB box step up
WBS
Mountain Climber
Alter 1 Leg Hip bridge foot on mat
Side Walk (squat position)
*Alter 1 Leg Hip bridge foot on mat 초보자는 등을 바닥에 댓다가 뗏다가
“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
