이번주 수요일 저녁에 고양시청 역도선수단의 킬로그램 트라이브 3번째 방문이 있을 예정입니다. 

원포인트 수업 신청은 여기서 가능합니다. (선착순)

 

 

 

 

Monday 

12/1/2025

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I. Strength

8 Min EMOM for quality reps

a) 10/8 Strict Pull Ups 

b) 12/9 Push Ups 

 

 

II. Workout of the Day 

Every 5 Min for 5 Rounds:

25/20 Calories Row

20 Wall Ball Shots (20/14lb)

10 Toes to Bars

 

*Record total reps

Rx Men total: 275 reps

Rx Women total: 250 reps

 

 

 

Tuesday 

12/2/2025

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I. Strength

Strict Press

6 sets

10-5–5-3-3-3

*Start with empty bar

 

 

II. Workout of the Day 

‘Progressive DT’

 

5 Rounds For Time:

(Time cap: 15 min)

12 Deadlifts 

9 Hang Power Cleans 

6 Push Jerks 

 

Rx Weights

Men: 95-115-135-155-185lb

Women: 65-75-95-105-125lb 

 

*Change own weights 

*Increasing weight every round is optional

 

 

 

Wednesday

12/3/2025

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*오후 7시 & 8시 수업은 고양시청 역도선수단 킬로그램 트라이브 방문 특별 원포인트 레슨 수업으로 진행됩니다. 

 

Weightlifting Day 

 

A) Snatch Balance 

4x3

*Progressive overload

 

B) Snatch Deadlift + Shrug  

2x3 @ 90% of Snatch 1RM

3x2 @ 105% 

 

C) Hang to Second Pull

3x2 @ 85%

 

D) Workout of the Day

Every 2:00 for 5 sets

Snatch Complex for quality, NOT max weight

1 Power Snatch

1 Hang Squat Snatch 

1 Squat Snatch 

1 Overhead Squat

 

*Guide: 65% - 75% - 80% - 85% - 85%

 

 

 

Thursday

12/4/2025

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I. Strength

Back Squats 

5x5 @ 75-80%

 

 

II. Workout of the Day

In Partners,

For Time:

(Time cap: 15 min)

50-40-30-20-10 

American Kettlebell Swings (24/20kg)

Medicine Ball Cleans (20/14lb) 

10 Burpee Box Jumps (30/24in)

 

 

 

Friday

12/5/2025

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I. Gymnastics

The Pull Over

 

 

II. Workout of the Day

10 Minute AMRAP:

50 Double Unders

50ft Dumbbell One-Arm Overhead Walking Lunges (50/35lb)

25 V-Ups

10 Bar Muscle Ups

5 Pull Overs 

​

 

 

Saturday

12/6/2025

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Partnered CrossFit Open 20.1 

​

20 Rounds For Time:

(Time cap: 30 min) 

8 Ground to Overheads (95/65lb)

10 Bar Facing Burpees

​

*Switch every round