
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