코로나 운동으로 이겨냅시다.
#확찐자되지말자
_
[ Home Training]

Every 6 minutes for 3 sets
– 60 Mountain Climbers
– 30 Squats
– 15 Burpees

코로나 운동으로 이겨냅시다.
#확찐자되지말자
_
[ Home Training]

“Black Jack”
For time of :
– 20 Push ups + 1 Sit up
– 19 Push ups + 2 Sit ups
– 18 Push ups + 3 Sit ups
… Continue this pattern until …
– 2 Push ups + 19 Sit ups
– 1 Push up + 20 Sit ups

코로나 운동으로 이겨냅시다.
#확찐자되지말자
_
[ Home Training]

“Marguerita”
50 rounds for time of :
– 1 Burpee
– 1 Push up
– 1 Jumping Jack
– 1 Sit up
– 1 Handstand

코로나 운동으로 이겨냅시다.
#확찐자되지말자
_
[ Home Training]

A.
Active Recovery

B.

6 rounds ( Rest 1 minute between rounds)
Odd round (1/3/5 rounds)
– 10 Hollow Rock
– 10 V ups or Tuck up
– 10’s Hollow Rock Hold
Even round (2/4/6 rounds)
– 10 Arch Rock
– 10 Arch Up
– 10’s Arch Rock Hold

코로나 운동으로 이겨냅시다.
#확찐자되지말자
_
[ Home Training]

For time of :
– 100 Sit ups
* Emom 5~10 Burpees
* Start w/ Burpees

코로나 운동으로 이겨냅시다.
#확찐자되지말자
_
[ Home Training]

5 rounds
(30’s On / 30’s Off)
– Elbow Plank Hold
– Max Push ups
– Wall Sit Hold
– Max Push ups
* Record : Total reps of Push ups

4 rounds for time of :
– 40 Double Unders
– 1 minute “Hanging Hold”
– 25 Push ups

For time of :
Buy in – Row 45/30 Cal
3 rounds,
– 15 Wallball 20/14lb
– 15 Toes to bar
Cash out – Row 45/30 Cal

A.
Active Recovery

B.
Emom 15 minutes
1 min, 9 Good Morning
2 min, 15 DB Lateral Raise
3 min, 30’s Elbow Plank Hold
* Record : GM / DB Weight

A.
Deadlift
3 – 3 – 3 – 3 – 3

B.
5 rounds for time of :
– 5 Deadlift 275/185lb
– 10 Burpee over the bar

“Nate”
Amrap 20 minutes
– 2 Muscleups
– 4 Handstand Push ups
– 8 Kettlebell Swings, 32/24kg

Emom 10 minutes
Odd, 12 DB Snatch 50/35lb + 8 DB Box Step Overs, 24/20inch
Even, 45’s Max Cal Row

” Jerry ”
For time of :
– Run 1,600m
– Row 2,000m
– Run 1,600m

Amrap 12 minutes
– 12 Kettlebell Swings 24/16kg
– 12 Wallball 20/14lb
– 12 Pull ups

A.
Active Recovery

B. [Strength]
Bench Press
5 x 5
* Record : 5세트 무게
* ex) 135 / 185 / 215 / 235 / 255

C.
3 sets of :
– 5 ~ 10 Chin ups
Rest 45 seconds
– 20 Banded Tricep Extensions
Rest 45 seconds
– 20’s Supine Table Hold
Rest 90 seconds
* Record : Done ( 친업갯수 / 밴드 색상)
* ex) Done (10/G)

5 rounds for time of :
– 60 Double Unders
– 21 GHD Sit ups
– 12 Handstand Push ups
* Rest 3 minutes between rounds

For time of :
9 – 7 – 5 Hang Squat Clean 155/105lb
21 – 15 – 9 Burpee over the bar

[ Team of 2 ]
Amrap 16 minutes
– 12 DB Snatch 50/35lb
– 9 Box Jumps 24/20inch
– 6 Toes to bar

Amrap 12 minutes
– 9/6 Cal Row
– 9 Handstand Push ups
– 12/9 Cal Row
– 9 Handstand Push ups
– 15/12 Cal Row
– 9 Handstand Push ups
. . .
* Add 3 Cal from the previous rounds

[ Team of 3]
3 rounds for time of :
– Run 400m (Together)
– 45 Synchro Squat
– 24 Bar Muscle ups

A.
Active Recovery

B. [Core]
4 rounds
– 15~25 Hollow Rock
– 25’s Arch Rock Hold
* Rest 1 minute between rounds

C. [Gymnastic Training]
Every 20 seconds for 18 sets ( 6 minutes)
Odd, 1 Negative Pull ups
Even, 10’s Max KB(2) Row

For time of :
21 – 15 – 9
– Deadlift 135/95lb
– Push Press 135/95lb

[ Team of 2 ]
Amrap 18 minutes
5 rounds of :
– 12 Wallball 20/14lb
– 6 Burpee Box Jump Overs 24/20inch
* Alternating rounds / 5 rounds Each
Remaining Time
– Max Cal Row

5 rounds
( 1:30 On / 1:30 Off )
– 50 Double Unders
– 15 Kettlebell Swings, 24/16kg
– Max Toes to bar

For time of :
– Row 5K

[ Team of 2 ]
3 rounds for time of :
60 – 40 – 20 Box Jumps Overs 24/20inch
30 – 20 – 10 DB Push ups
30 – 20 – 10 DB Thruster 50/35lb

A.
Active Recovery

B.
Skill – Turkish Get ups

C.
Amrap 12 minutes
– Max Cal Row
* Every 2:00 Perform 12 SA Turkish Sit ups ( 6 Each )
* Start w/ SA Turkish Sit ups

A.
Power Snatch
7 sets x 3 reps, Climbing

B.
For time of :
18 – 15 – 12 Chest to bar
9 – 6 – 3 Power Snatch 135/95lb

5 rounds
( 1 min On / 1 min Off)
– 9 Strict Handstand Push ups
– Max Bar Facing Burpees

For time of :
– 30 Wallball 20/14lb
– 30 Toes to bar
– 30/20 Cal Row
– 30 DB Snatch 50/35lb