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Total 576건 1 페이지
  • 576

    Thursday 191121


    1.

    Back Squat

    3 - 3 - 3 - 3 - 3

    Compare to 190822

    2.

    As many reps as possible in 5 minutes :

    50 Back Squat ( 95/65 )
    Max reps Burpee over the barbell

    Scale : 무게 자유
  • 575

    Wednesday 191120


    For time of :

    150 Double Under
    75 Push Press ( 95/65 )
    50 Toes to bar

    Then,

    100 Double Under
    50 Push Press
    30 Toes to bar

    Then,

    50 Double Under
    25 Push Press
    10 Toes to bar

    A : 무게 자유
    B : x2 Single
    C : 상담 ㄱ
  • 574

    Tuesday 191119


    1.

    Power Clean

    3 - 3 - 3 - 3 - 3

    Compare to 181110

    2.

    As many rounds as possible in 8 minutes :

    2 - 4 - 6 - 8 - 10 - 12 - - -

    One leg Squat, Alternating
    Power Clean ( 115/85 )

    A : ( 95/65 )
    B : Jumping Lunge, 무게 자유
    C : 상담 ㄱ
  • 573

    Monday 191118


    Team of 2

    As many rounds as possible in 22 minutes :

    10 Pull up
    15 Push up
    20 Sit up
    25 Squat

    I go, You go

    B : Band Assist
    C : 상담 ㄱ
  • 572

    Saturday 191116


    Team of 2

    As many rounds as possible in 20 minutes :

    50 Row ( Cal )
    40 Wall Ball Shot ( 20/14 )
    30 Handstand push up
    20 Snatch ( 115/75 )

    A : Mat Assist, ( 95/55 )
    B : ( 14/8 ), Push up, ( 75/35 )
    C : 무게 자유, Hang Power Snatch

    #내일부터 각 지점 주말 정상수업 입니다 좋은 주말 보내세요.
  • 571

    Friday 191115


    1.

    Hang Power Clean

    3 - 3 - 3 - 3 - 3

    Compare to 190827

    2.

    "Nasty Girls"

    3 Rounds for time of :

    50 Squat
    7 Muscle up
    10 Hang Power Clean ( 135/95 )

    TIME CAP : 10 MIN

    A : Bar Muscle up, 무게 자유
    B : 7 Toes to bar
    C : 7 Knee raise
  • 570

    Thursday 191114


    As many rounds as possible in 20 minutes :

    10 Burpee
    20 Box Jump ( 24/20 )
    30 Double under

    B : 박스 높이 자유
    C : 60 Single under

    #내일은 다 점프에요
  • 569

    Wednesday 191113


    "The Chief 2"

    5 Rounds

    Max Rounds in 3 minutes of :

    3 Power Snatch ( 95/55 )
    6 Push up
    9 Squat

    Rest 1 minutes

    Compare to 190422

    A : ( 75/45 )
    B : ( 65/35 )
    C : 상담 ㄱ

    #회식비 공지 확인해주시고 입금 부탁드려요
    하하하 감사합니다
  • 568

    Tuesday 191112


    As many rounds as possible in 18 minutes :

    10 Deadlift ( 135/95 )
    10 Box Jump ( 24/20 )
    10 Toes to bar

    A : ( 115/75 )
    B : ( 95/55 ), Knee raise, Step up
    C : ( 75/35)

    #회식에 참여하신분들은 공지 확인하시고
    이체 부탁드립니다 감사합니다!!
  • 567

    Monday 191111


    "Angie"

    4 Rounds for time of :

    25 Pull up
    25 Push up
    25 Sit up
    25 Squat

    TIME CAP : 20 MIN

    A : Band Assist
    B : 20 Reps
    C : 상담 ㄱ
  • 566

    Saturday 191109


    20.5

    For time of :

    40 Muscle up
    80 Row ( Cal )
    120 Wall Ball Shot ( 20/14 )

    TIME CAP : 20 MIN

    Scale : Pull up, ( 14/10 )

    #내일 7시 30분부터 새마을식당에서
    20.6 이 시작됩니다 회비는 내일까지 꼭 내주세요
    감사합니다
  • 565

    Friday 191108


    For time of :

    5000 Row
  • 564

    Thursday 191107


    4 Rounds

    1 : Bench Press ( 115/75 )
    2 : Weighted Lunge ( 45/25 )
    3 : Sit up
    4 : Box Step up ( 24/20 )
    5 : Back Extension
    6 : Rest

    A : ( 95/55 ), 무게 자유
    B : ( 75/35 ), 무게 자유
    C : 무게 자유
  • 563

    Wednesday 191106


    1.

    Overhead Squat

    3 - 3 - 3 - 3 - 3

    Compare to 190227

    2.

    “Jeremy”

    For time of :

    21 - 15 - 9

    Overhead Squat ( 95/65 )
    Burpee over the barbell

    TIME CAP : 7 MIN

    B : ( 75/45 )
    C : 무게 자유

    #회식비는 토요일까지 카운터로 꼭 내주세요
    감사합니다
  • 562

    Tuesday 191105


    Team of 2

    As many rounds as possible in 24 minutes :

    50 Row ( Cal )
    30 Wall Ball Shot ( 20/14 )
    10 Muscle up

    A : Bar Muscle up
    B : 20 Toes to bar
    C : 무게 자유, 20 Knee Raise

    #회식 신청은 오늘까지에요
    댓글로 꼭 부탁드립니다
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