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Total 501건 1 페이지
  • 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
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