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
“천하제일 코어대회”
Strength
3sets
30sec Max Standing Heavy Plate Torso Rotation
Conditioning
5Rounds
1min 3M Side Step
1min KB Shouldering & Halo
1min Band Pull
1min Standing Plate Figure 8
1min Rest
Strength
3sets
1min Max Strict CTB pull up
*2min rest btw set
Conditioning
For time
21-15-9
S. HSPU
CTB Pull up
*100 DU BTW the set
“재미있게 공놀이 하자~”
Conditioning
10min amrap
10 Box jump Over
10 DB High Knee Punch (L+R=1)
10 Squat Thrust
2min Rest
10min amrap
10 WBS
10 MB Dropout OH push jack
10 MB 1 Leg V-up (L+R=1)
Strength
2reps x 5sets
Push press
Conditioning
18min AMRAP
30 Power clean 65/95
30 Burpee
40 Push press
40 Partner over burpee
*Team of 2
“둘이서 함께!!“
Strength
1min Max DB renegade row
Conditioning
22min AMRAP
30m Tiger crawl
300m Row or 600m AB
30m Crab walk
30 Burpee
30m Bear crawl
30 Push up
*Team of 2
Conditioning
20min AMRAP
30cal Erg
40 G2O 95 / 135
50 WBS
*Teams of 2