Strength
Front squat
7 reps x 4 sets
Conditioning
20min AMRAP
75 DU
10/15 cal Row or AB
5 Front squat 155/185
*Waterfall style
*Team of 3
“1라운드 2분이면 충분해!!”
Conditioning
10Rounds For time;
7 Pike Push up
10 WBS
15 R.KBS
20 Rock Climber (L=1)
250m Row
*tc:24min
“지붕 뚫고 니 킥!!”
Strength
One DB BOX Step up & Knee Kick
10reps (each) x 3sets
Conditioning
4Rounds
1min Jumping Pull up
1min 5m Shuffle Run
1min Back Lunge & Plate Twist
1min Box Step up & Knee kick
1min Rest
Strength
5reps x 5sets
Deadlift
Conditioning
3RFT
100 WBS 14/20
50 Lateral burpee box jump over 20/24
*Team of 2
“이거 해봤니?!?!”
Strength
BB Over & Over 5reps (each) x 3sets
Conditioning
30 – 30, 40 – 20, 50 – 10, 50 – 10
DB R.Deadlift
Band Pull
Push Press WBS
BB Over & Over
Lying Twist Crunch
Skill
3 Mid hang power snatch
(on the mat or plate)
Conditioning
15min AMRAP
15 Power snatch 55/75
10 S. Pull up
“런지의 나라”
Conditioning
40 – 20 x 2, 50 – 10 x 2
MB Lunge Drop Push Jack
DB Around the World
MB Twist Smash (lunge position)
Landmine Side to Side (lunge position)
KB Hip to Hip Halo
“Test day”
Conditioning
Black & blue
5RFT
10 Power clean 95/135
10 Burpee
“맨몸운동 마스터”
Conditioning
24min amrap
12 Deck Push up
12 ABmat Sit up
12 Air Squat
12 Plank Walk
12 Squat Thrust
Conditioning
22min AMRAP
15 DB devils press 35/50
30cal Row or AB
30 DB box step up 20/24
60 TTB
*Team of 3