Workout Of the Day (WOD)
7월 4일에 세번째 BATTLE OF THE TRIBE 를 합니다.
자세한 사항은 아래 링크로~
Monday
06/15/2026
_
I. Strength
Back Squats
13 minutes
2x3 (80%)
2x2 (85%)
II. Workout of the Day
20 Minute EMOM:
1) 15/12 Cal. Row
2) 15 Wall Ball Shots (20/14lb)
3) 8 Burpee Box Jump Overs (24/20in)
4) Rest
Rx+: 30/20lb
*Record rounds completed
Tuesday
06/16/2026
_
I. Core Training
3 Rounds
15 Long Arm Crunches
12 Barbell Roll Outs
II. Workout of the Day
For Time:
(Time Cap: 14 min)
12-9-6
Muscle Ups
Dual Dumbbell Forward Lunges (50/35lb)
*Lunges: R+L=1
Wednesday
06/17/2026
_
I. Weightlifting
12 minutes
1 Power Snatch + 1 Hang Snatch
*Progressive Overload
II. Workout of the Day
4 Minute AMRAP:
40 Double Unders
8 Power Snatches (95/65lb)
4 Wall Walks
Rest 2:00
4 Minute AMRAP:
40 Double Unders
8 Hang Power Snatches (115/75lb)
4 Strict Handstand Push Ups
Thursday
06/18/2026
_
I. Gymnastics
5 minute EMOM
6 Strict Pull Ups or Banded St.Pull Ups
(Slow on eccentric)
II. Workout of the Day
In Teams of 3,
20 Minute AMRAP:
60 Toes to Bars
60 Box Jump Overs (24/20in)
20 Synchronized Dumbbell Snatches (50/35lb)
Friday
06/19/2026
_
Kalsu
For Time:
(Time Cap: 20 minutes)
100 Thrusters (135/95Ib)
*At the top of every minute, start with 5 Burpees
Saturday
06/20/2026
_
In Teams of 3,
4 Rounds For Time:
(Time cap: 30 min)
60 Deadlifts (155/105lb)
45 Chest to Bars
30 Abmat Sit Ups to High Five
Sunday
06/21/2026
_
Sunday Run
9:00AM
5km/3km
런 함께 하고 싶은 분들은 코치에게 말씀해주시면 런톡에 추가해드리겠습니다!