추석 연휴 스케줄 참고해주세요~

토/수 Open Gym 은 2:00PM 까지 입니다!

즐거운 연휴 되세요~

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Monday

2024/09/09

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I. Training

Nordic Curls

3x10 

 

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II. Conditioning

2 Rounds 

5 Minute AMRAP 

30/24 Cal. Row or Ski

30 Chest to Bars 

24 Devil Presses (35/25lb)

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*Rest 5:00 between rounds

 

 

 

Tuesday

2024/09/10

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I. Weightlifting 

5 sets 

1 Clean + 1 Hang Clean (80% of Clean 1RM)

Rest 2:00

or 

2 Cleans + 2 Hang Cleans

 

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II. Conditioning

“Elizabeth”

For Time: 

(Time Cap: 10 minutes)

21-15-9

Cleans

Ring Dips

 

 

 

Wednesday

2024/09/11

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20 minute AMRAP:

5 Burpee Pull-Overs

10 Dumbbell Snatches (50/35lb)

15 Toes to Bars 

20 Wall Ball Shots (20/14lb)

 

 

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Thursday

2024/09/12

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2 Rounds 

E2MOM 

1) Every minute, 30 sec Plate Pinch Hold 

2) Every minute, 10 Medicine Ball Slams

Then, MB Shuttle Runs 

3) 15 Slow Burpees, 

Then, Plank Hold 

 

2 Rounds 

E2MOM 

1) Aerobic Machine 

2) Box Step Ups (pick height)

3) Row

 

 

 

Friday

2024/09/13

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I. Strength

Back Squats

4x4 (80%)

 

II. Conditioning

For Time: 

(Time Cap: 15 minutes)

30 Deadlifts (185/125lb)

30 Handstand Push Ups

70 Double Unders

 

1 min Rest

 

15 Front Squats 

15 Strict Handstand Push Ups

70 Double Unders

 

1min Rest

 

7 Shoulder to Overheads

7 Chest to Wall Handstand Push Ups

70 Double Unders

 

 

 

Saturday

2024/09/14

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In Teams of 3, 

In waterfall style,

20 minute AMRAP 

1) 8 Power Snatches (95/65lb)

and 10 Lateral Burpees Over the Bar

2) 15 Sit Ups

3) Rest