251014 A. 10 Box Squat * 5set (145lb) Rpe 7 B. 40min Run (트레드밀)

W15D1 - 월 a. Sumo Deadlift 10(255) x 3sets *dead stop b. Lat Pull Dwon 25 x 3sets c. Leg Curl 30 x 3sets d.Team Of 2(with 기환) 3Sets ( 36min Work Out) [Station 1] AMRAP 2:00 (Max Cal Machine) AMRAP 2:00 (Max Sled Push) [Station 2] AMRAP 4:00 50/40 Cal Machine + Max Burpee Box Jump (Synchro) [Station 3] AMRAP 4:00 1명: Dual KB Hold 나머지 팀원: Max Air Squats e. Bike Erg 60min

4R+11 로잉 13cal 케틀벨스윙 13 16kg 박스점프오버 13 24인치 매1분 고블릿스쿼트 5 추석 때 술 먹고 눕고 했던 후유증.. 이제 열심히 해야겠다

251013 A. EMOM 10 4 St CTB B. Team Of 2 (with 민아님) 3Sets ( 36min Work Out) [Station 1] AMRAP 2:00 (Max Cal Machine) AMRAP 2:00 (Max Sled Push) [Station 2] AMRAP 4:00 50/40 Cal Machine + Max Burpee Box Jump (Synchro) [Station 3] AMRAP 4:00 And 1명: Dual KB Hold (24kg) 나머지 팀원: Max Air Squats C. 10min Bike Erg (cool down) D. 30sec On / 20sec Off * 9set Plank Hold Mountain Climb Wall Push Deadbug

Hydrox 1. One leg deadlift (Dual DB 10kg) 10/10 * 4 set 2. 1-6분/ 600-800 Run 6-8분/ 버피브로드점프 30-40m 8-10분/ 슬레드푸쉬 30-40m 10-12분/ 월볼 25-30개 4set

A. 10/10 Dual DB One Leg Deadlift (10kg) * 4set B. 4set 0~6min : 600~800m Run (800m) 6~8min : 30~40m Burpee Broad Jump (30m) 8~10min : 30~40m Sled Push (30m) 10~12min : 25~30 Wall Ball Shot (25rep/10lb)

W14D5-일 10KM Run ( 45min )

A. 4 Bench Press * 5set (95lb) B. AMRAP 18 12cal Row 10 T2B 15m Sandbag Walking Lunge (75lb)

W14D4 - 금 a. Bench Press 5(205)x 4sets b. EMOM 14 5 Strict Pull Up+ 10 Push Up c. AMRAP 25 20Cal Ski 20M Burpee Broad Jump 40M Farmers carry(70lb DB) 7R + d. Bike Erg 60min

251010 30min Run (트레드밀) 30min Bike Erg