AAA [All Athlete Association]

4 Sets 6 Front Squat 3초 템포 R…

IR 2 CLose Grip Bench Press 8-7-6-6 RIR 2 4 Sets 8 BB Row 3초템포 1초 홀드 10 Hip Extension 3초 템포(30파운드 볼 가슴에 안고) 2min x 3 Sets 4 Single Arm KB Clean 4 SIngle Arm KB Press 4 SIngle Arm KB Snatch 4 Single Arm KB OHSQ 4 Single Arm KB Clean 4 SIngle Arm KB Press 4 SIngle Arm KB Snatch 4 Single Arm KB OHSQ 20-24/12-16 EMOM 12min a. 15 C2B + Max DU b. Rest c. 5/5 SIngle Arm DB Snatch 70/50lb + Max Cal Bike d. Rest

4R Amrap 4 12 KBS 32/20 6 Bo…

x Jump Over 24/20 12 KBS 6 Box Jump Over Max Row 2min Rest EMOM 5min Single under 30" 5 Sets 30" CrossOver DU 5 Sets 3 Rope Climb 3R 25 GHD Sit up Sanbag Carry 200" 25 GHD Sit up 2min Recovery BIke

Power Snatch RIR 2 5-4-3-3-3…

3 Sets OHSQ 8 RIR4 3초 템포 2초 바닥 홀드 3 Sets 6 Hip Thruster 3초템포 225-275/155~185 3 Sets L-sit Hold Max 4 Sets Amrap 0:20 6 Burpee Over the Bar Max Hang Muscle Snatch 95/65 Rest 2:00 Endurance 50m Sprint x 4 400m Run x 5

이번토요일 핏포스에 참여하는 하윤/진삼/단단 응원많…

이 해주시고 오늘 세분은 쉬셈 2 Sets 20 Jumping Squat 3 Sets 3 24인치 Box Drop Jump(박스위에서 바닥으로 드랍하고 바로 점프) 6 Sets High Hang Muscle Snatch High Hang Power Snatch Hang Power Snatch OHSQ 0:45 x 6 8-12 Strict HSPU 3min x4 10 Strict Pull up 8 Dual DB Hang Clean 12 DB Front Rack Walking Lunge Step BIke 10min 3:30 x 5R 15Sec Peak Watt Bike Erg