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hwangjinsik
Apr 19, 2024
In 체육시간
[Warm-up] 100 jump ropes 2 RDs 5/5 Moose Antlers 5 Inch Worm Push-Ups   2 RDs 10 Up Downs 10 Strict Presses   100 jump ropes   [Strength & Skill] Push Press - 10-8-6-4-4 https://www.youtube.com/watch?v=iaBVSJm78ko [Metcon] EMOM x 15 MINUTES MIN 1 - 100 jump ropes MIN 2 - 6 Push Press (95/65/45/35) + 7~10 up downs MIN 3 - 30sec plank, Rest remaining time
4-24-2024 운동계획 content media
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hwangjinsik
Apr 19, 2024
In 체육시간
[Warm-up] 1 min stretching 2:00 Jump rope practice AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups 2 Alt Spiderman [Metcon] Strength 4 sets DB Hang Power cleans x10, Devil's press x5 Burpee (up down) x10 Push up x10 [Workout] 2 SETS ON A 8:00 CLOCK… 100 SingleUnders 40 Alt Single DB Hang Power Cleans https://www.youtube.com/watch?v=lDS06ucS_XE 100 SingleUnders 20 Alt Single DB Devil's Press https://www.youtube.com/watch?v=l6_aD2IWEEA Max Turk ups or Sit ups in Remaining Time -Rest 2:00 b/t Sets-
4-21-2024 운동계획 content media
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hwangjinsik
Apr 17, 2024
In 주일 설교
-제목: 하나님의 선교 비전과 만남 -본문: 행 1:8 -설교자: 장요셉 선교사
4-14-2024 주일설교 content media
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hwangjinsik
Apr 15, 2024
In 체육시간
[Warm-Up] 10 Good Mornings 5 Inch Worms + Push-Up 10 Alt. Bird Dogs 5 Cat Cows 10 Barbell Jefferson Curls 10 Up Downs 10 Alt. Dead Bugs 10 Alt. Groiners   8 Barbell Good Mornings 8 Up Downs 8 Hollow Rocks 4/4 Knee Hugs [STRENGTH] Deadlift - 6–5-4-4-4 [WOD] 3 SETS 15-12-9 Deadlifts (155/135/105/95/75) Burpees -Rest 2:00 b/t Sets-
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hwangjinsik
Apr 12, 2024
In 체육시간
[Warm-up] 2RDs 1min Cardio 12 PVC Pass Throughs 9 PVC Kang Squats 6 PVC BTN Push Press 6 Alt. Hip 90-90s 2RDs 1min Cardio 12 PVC Around The Worlds 9 Barbell Back Squats 6 Barbell BTN Push Press 6 Alt. Groiners [Strength & Skill] Snatch (Deadlift, Hang, Power) [Workout] Hang Power Snatches (65/35) 27-21-15-9 Jump ropes 200-150-100-50
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hwangjinsik
Apr 09, 2024
In 주일 설교
-제목: 비판하고 싶은 상대 대하기 -본문: 마 7:1~12 -설교자: 고상환 담임목사
4-7-2024 주일설교 content media
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hwangjinsik
Apr 09, 2024
In 체육시간
[Warm up] Band stretch: pull, lat, OH pull apart 50 jumping jack 6 Yoga Push-Ups 12 Scap Pull-Ups 6 Step Back Up-Down 2RDs 50 jumping jack 6 Push-Ups to Pike 6/6 Single Arm Ring Row 6 Up-Down [Practice] Hand Stand 2 DB Deficit Pike Push-Ups 3 DB Deficit Push-Ups [Workout] 15min AMRAP 2-4-6-and so on... Pike Push-Ups Complete 3 Up-Down, 6 ring row + 70 Jump ropes.
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hwangjinsik
Apr 05, 2024
In 체육시간
[Warm-up] 1min Cardio 10 Scap Push-Ups 10 Glute Bridge Ups 5/5 Lateral Controlled Step Downs 1min Cardio 8 Push-Up to Pike 10 Deadbug 10 Step-Ups 1min Cardio 6 Tempo Push-Ups (31X1) :30 High Plank 8 Box Jumps [Strength & Skill] Bench Press (3 x 10) [Workout] AMRAP x 14 MIN 4-6-8-and so on… Box Jumps (24/20) After every set, 100 Jump rope 5 Push ups
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hwangjinsik
Apr 02, 2024
In 주일 설교
-제목: 부활하신 그리스도께 남은 고난의 흔적 -본문: 요 20:11~21 -설교자: 고상환 담임목사
3-31-2024 주일설교 content media
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hwangjinsik
Apr 02, 2024
In 체육시간
[Warm-up] 3 SETS 1min cardio 30 Jumping Jacks 10 Alt. Lunges w/ Twist 30 Single Unders 5 Slow Scap Push-Ups 5 Up Downs 30 Single, Double, or Crossovers Attempts 10 Hanging Knee Raises or Tuck-Ups [Workout] AMRAP x 20 MIN 10 Knee Raises (Turks up) 20 Up-Downs 30 Walking Lunges 80 Single Unders or 40 Crossover 100m DB Suitcase Carry
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hwangjinsik
Mar 29, 2024
In 체육시간
[Warm-up] 2 ROUNDS 1:00 Cardio 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows 2 ROUNDS 1:00 Cardio 6 Burpees w/ Lateral Hop 8 Empty BB RDL 8 BB Upright Rows [Strength and Skill] EVERY 1:30 x 6 SETS 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean [Workout] AMRAP 21 min With partner 30-cal. row (or 240 Jump ropes) 20 Up downs 10 power cleans (♀ 75 lb. ♂ 105 lb)
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hwangjinsik
Mar 26, 2024
In 주일 설교
-제목: 의를 위하여 박해 받는 자 -본문: 마 5:10~12 -설교자: 고상환 담임목사
3-24-2024 주일설교 content media
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hwangjinsik
Mar 26, 2024
In 체육시간
[Warm-up] 8 Cat Cows 6/6 Single Leg Glute Bridge-Ups 6/6 Split Squats 12 Good Mornings 12 Alt. Bird Dogs 12 Glute Bridge-Ups 6 Alt. Box Step-Overs 12 Barbell RDL 12 Alt. Scorpions 12 Alt. Glute Bridge March 6 Half Box Jumps* 12 Barbell Deadlifts [Strength] Deadlift (1 x 5) 5-5-5-5 [Workout] 4 SETS AMRAP x 3 MINUTES* 20-30-40-… (or box jump 4-6-8-… Box Jump Overs (24/20) 1-2-3-… Deadlifts (155/105) -Rest 1:30 b/t Sets-
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hwangjinsik
Mar 22, 2024
In 체육시간
[Warm-up] 4 RDS :20 Alt. Standing Marches :10 Fast High Knees 4 DS :20 Alt. Quad Stretch :10 Fast Butt Kickers 3 RDS 100m Jog 5 Lunge-Lunge-Squat 10 Alt. Plank Shoulder Taps 15 Glute Bridge-Ups [Workout] 20 min MIN 1 - 100m Run MIN 2 - :45 DB Lunges MIN 3 - 100m Run MIN 4 - :45 DB Goblet Squats MIN 5 - :45 Alt. DB Slides [Extra workout: 보조 운동] 3Sets 15-20 DB Weighted Hip Thrusts* 12-15 DBL DB RDL
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hwangjinsik
Mar 20, 2024
In 주일 설교
-제목: 눈을 들어 주를 보라 -본문: 마 6:25~34 -설교자: 고상환 담임목사
3-17-2024 주일설교 content media
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hwangjinsik
Mar 18, 2024
In 체육시간
[Warm-up] 2 min Cardio 2 ROUNDS 10 Calf+Tib Raises 10 Single DB Curl to Press 10 Alt. DB Around the Worlds 10 Alt. Box Step-Ups* [Strength & Skill] Jump rope practice 2~3 sets 10-12 SLOW Zottman Curls 10-12 DB Alt. Around the Worlds 10/10 Single Arm Tricep Kickback [Workout] EVERY min x 4 SETS 150 Jump ropes 100 Mountain Climb 26 Bicycle crunch Max Box Jumps (step ups) -Rest 1:30 b/t Sets-
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hwangjinsik
Mar 15, 2024
In 체육시간
Scaled All for time: 5 rounds of: 10 thrusters, weight 1 10 Ring rows Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 Ring rows Time cap: 15 minutes ♀ 45 lb, 65 lb (20, 29 kg) ♂ 65 lb, 95 lb (29, 43 kg)
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hwangjinsik
Mar 13, 2024
In 주일 설교
-제목: 드러나야 할 약함 -본문: 고전 2:1~5 -설교자: 황진식 목사
3-10-2024 주일설교 content media
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hwangjinsik
Mar 08, 2024
In 주일 설교
제목: 영원을 위한 재테크 본문: 마태복음 6:19~24 설교자: 고상환 담임목사
3-3-2024 주일설교 content media
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hwangjinsik
Mar 08, 2024
In 체육시간
[WOD]: 24.2 20 minutes AMRAP -300-meter row (or 18 L/R Lunge + Squat) -10 deadlifts -50 single-unders ♀ 95 lb (43 kg) ♂ 135 lb (61 kg)
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hwangjinsik

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