501

Thursday 190822

1.

Back Squat

3 - 3 - 3 - 3 - 3

Compare to 190312

2.

For time of :

100 Back Squat ( 135/95 )

TIME CAP : 7 MIN

A : ( 115/75 )
B : ( 95/55 )
C : 자유

#새로운 티셔츠가 출시되었습니다 게시판을 확인해주세요 감사합니다.

500

Wednesday 190821

"Lynn 2"

5 Rounds

Max rep Shoulder Press ( 1/2 Body Weight )
Max rep Toes to bar

TIME CAP : 40 MIN

A : 무게 자유
B : Knee raise
C : 귀가

499

Tuesday 190820

As many rounds as possible in 15 minutes :

9 Deadlift ( Body Weight )
200 Run

A : 75%
B : 50%
C : 맘

498

Monday 190819

"Angie"

For time of :

100 Pull up 
100 Push up 
100 Sit up
100 Squat

Compare to 180502

A : 100 Band Assist or 75 Kipping Pull up, 100 Reps
B : 75 Band Assist or 50 Kipping Pull up, 75 Reps
C : Band or Box Assist, 50 Reps

497

Friday 190816

5 Rounds for time of :

10 Dumbbell Squat Snatch ( 50/35 )
20 Push up
15 Kettlebell Swing ( 24/16 )
30 Sit up

A : 무게 자유
B : 4 Rounds
C : 3 Rounds

#수상레저 참여자는
오늘까지 댓글로 작성해주세요
토요일은 휴관입니다.

496

Thursday 190815

EMOM X 45

1 : 10 Toes to bar
2 : 12/10 Row ( Cal )
3 : 14 Wall Ball Shot ( 20/14 )

A : Knee raise, ( 14/8 )
B : 8 - 10/8 - 12 reps
C : 6 - 8/6 - 10 resp


#내일은 14시 16시 수업만 있습니다
토요일은 휴관입니다.
토요일 수상레저에 참여하실분은
내일까지 게시판 공지에 댓글을 꼭 남겨주세요
감사합니다

495

Wednesday 190814

1.

Deadlift

3 - 3 - 3 - 3 - 3

Compare to 190327

2.

"Diane"

For time of :

21 - 15 - 9

Deadlift ( 225/155 )
Handstand push up

TIME CAP : 7 MIN

A : 무게 자유
B : 무게 자유, Burpee over the barbell
C : 귀가

#내일은 매트 어시스트는 없습니다

494

Tuesday 190813

"Loredo"

6 Rounds for time of :

24 Squat
24 Push up
24 Walking Lunge
48 Double under

Compare to 171127

B : x2 Single
C : 상담 ㄱ

493

Monday 190812

"한방" 

For time of : 

15 - 12 - 9 

Thruster ( 95/65 ) 
Pull up 

Rest 5 minute 

12 - 9 - 6 

Thruster ( 95/65 ) 
Pull up 

Rest 5 Minute 

9 - 6 - 3 

Thruster ( 95/65 ) 
Pull up

Compare to 171226

A : ( 75/55 )
B : 무게 자유, Band Assist
C : Box Assist

492

Saturday 190810

"Michael" 

3 Rounds for time of : 

800 Run 
50 Back Extension 
50 Sit up 

Compare to 190416

491

Friday 190809

1.

Push Jerk

1 - 1 - 1 - 1 - 1

2.

As many rounds as possible in 10 minutes :

10 Push Jerk ( 115/75 )
10 One leg Squat, Alternating

A : ( 95/55 )
B : ( 75/35 ), 20 Jumping Lunge
C : 자유

490

Thursday 190808

As many rounds as possible in 20 minutes :

1 Bar Muscle up
10 Deadlift ( 155/105 )
15 Box Jump ( 24/20 )

2 Bar Muscle up
10 Deadlift
15 Box Jump

3 Bar Muscle up
.
.
.

A : 2 - 4 - 6 - 8 - - - Toes to bar, 무게 자유
B : 2 - 4 - 6 - 8 - - - Knee raise,
무게 자유, 계단오르기
C : 상담 ㄱ

489

Wednesday 190807

Team of 2

5 Rounds for time of :

40/34 Row ( Cal )
30 Deficit Handstand push up

A : Handstand push up
B : Mat Assist
C : 40 Push up

#알엑스 핸푸 남남 45 플레이트x2
여여 x1 로 진행합니다. 남/여 팀 로우는 40 이에요

488

Tuesday 190806

1.

Clean Complex

1 Power Clean
1 Front Squat
1 Squat Clean

2.

For time of :

15 Power Clean ( 115/75 )
15 Burpee over the barbell

12 Front Squat
12 Burpee over the barbell

9 Squat Clean
9 Burpee over the barbell

TIME CAP : 7 MIN

A : ( 95/55 )
B : ( 75/35 )
C : Only Front Squat

487

Monday 190805

"Cindy" 

As many rounds as possible in 20 minutes : 

5 Pull up 
10 Push up 
15 Squat 

or  

"Mary" 

As many rounds as possible in 20 minutes : 

5 Hand stand push up 
10 One leg Squat, Alternating 
15 Pull up

Compare to 180820

B : Band Assist
C : Box Assist

#마리는 알엑스에요