자유 게시판

[WARM-UP] 3Sets Jump ropes 20 Jumping Jacks + 20 DB Toe Taps [WOD] 4 SETS AMRAP x 3 MIN 6 KB Deadlifts 6 KB Swings 6 KB Squats -Rest 1:00 b/t Sets- AMRAP x 14 MINUTES 10 KB Sumo Deadlift High Pulls 60 Jump ropes 10 KB Alt Lunges :30 Plank [Finisher] 3 SETS 20 Russian Twists 15 V-Ups 20 Bird Dogs

[WARM-UP] 5 Push Up to Down Dog 10 Alt Spidermans 5/5 Moose Antlers 5 Tempo Tuck ups 10 box step ups 10 DB Press 5 Sit ups [STRENGTH] Bench Press (5 x 5) 5x5* [WOD] 12Min AMRAP 10 Push-Ups 10 Box Jump Overs 10 Sit ups 10 DB Push Press

[WARM-UP] 2RDs 30 jump rope 20 shoulder tap 10 Tuck ups 15 Glute bidges 15 Air whats [METCON] EMOM 12min MIN 1 - :45 Step-ups (DB option) MIN 2 - :45 Hand Release Push-ups MIN 3 - :45 Cardio Choice Rest 2min AMRAP x 10 MINUTES 12 Lunges 12 Sit ups 12 Decline Plank Rotations If time allows EMOM x 6 MINUTES MIN 1 - 20 Glute Bridge-Ups MIN 2 - 20 Russian Twists