Mon 2023.05.29 ( 대체 공휴일 )

 

CF & BC

 

Conditioning

 

6 EMOM

ODD: 10 power clean (135/95)

EVEN: 15/12 kcal row

 

-2mins rest-

 

6 EMOM

ODD: 10 push press

EVEN: 15/12 kcal row

 

Finisher

3 Giant Sets:

12 Alternating KB Z-Presses (6/Side)

12 Kettlebell Lunges (6/Side)

32 Banded Face Pulls

Rest 2 Minutes Between Sets

 

 

 

Tue 2023.05.30

 

Crossfit

 

Strength

 

Deadlift

3-3-3-3-3

 

Conditioning

 

5R FTO

60 DUs 

3 wall walk

3-6-8-12-15

Deadlift (225/155)

 

 

Bootcamp

 

Strength

 

Double DB rumanian deadlift 

3-3-3-3

 

Conditioning

 

A.(30-30/4 Rounds)

1. Air Squat to box step up

2. Jumping Lunges

3. DB/KB Goblet Squat Hold (in bottom)

 

Rest 90 sec

 

B. (30-30/4 Rounds)

1. Weighted Hip Thrusts

2. DB/KB RDL

3. DB/KB Bulgarian Lunges (change legs each round)

 

Wed 2023.05.31

 

Crossfit

 

Strength

 

Overhead squat

3-3-3-3-3

 

Conditioning

 

“Air force”

 

FTO

 

20 Thruster (95/65)

20 SDLPH

20 Push jerk

20 OHS

20 Front squat

• 4 Burpees at the top of each minute

 

 

Bootcamp

 

Partner Conditioning

 

Station 1. PARTNER LADDER UP (11 min )

 

2-4-6-8-10…

Partner Get Ups

Hi-5 Partner Sit Ups

Partner WBS PASS

 

2 min Rest

 

Station2. PARTNER LADDER UP (11 min )

 

4-8-12-16-20…

Burpee to Hi-5

MB Push Pass throw

Push Up Hold to Hi-5

 

Thu 2023.06.01

 

Crossfit

 

Skill

 

Handstand walk

 

Conditioning

 

20mins EMOM

1: 10 DB box step over

2: 10m Handstand walk

3: 12/8 Kcal bike (15/20 erg)

4: 30m KB Farmer’s carry 

 

 

Bootcamp

 

Skill

 

Tri pod /head stand

 

Conditioning

 

20mins EMOM

1: ME DB box step over

2: ME battle rope

3: ME Kcal bike

4: ME plank side hip touches

5: rest

 

 

 

Friday 2023.06.02

 

CF & BC

 

Conditioning

 

In running clock

0~8 mins

 

3 rounds of

20 single arm KB snatch (24/16)

3 Rope climb

 

8~16mins

 

3 Rounds of

20 goblet squats(32/24)

20 supermans

 

16~24

 

3 rounds of

15 box jumps

15 Burpees

 

• rest for the remaining time

 

 

Saturday 2023.06.03

 

Hannam heroes

 

“Team Hammer”

 

In team of 2

 

10 RFTO

 

5 Power clean (BB/DB)

10 Front squat

5 Push jerk

20 pull up

 

*5 rounds each

*Switch after full round

*BB(135/95) DB(50/35)

 

 

2023.06.04

 

Metcon

 

800m run

20m Hand stand walk/ 10 wall walk

20 Single arm DB overhead squat (50/35)

20m Hand stand walk/ 10 wall walk

800m run