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

W14D3 - 목 a. Box Squats 10reps(245lb) x 3sets b. EMOM 10 10M Sled Push (215kg) EMOM 10 10M Sled Pull (165kg) c. Walking Lunge 20reps(145lbs) x 3sets d. Every 5:00 x 4sets 800M( 4:00 /km) 200M( recovery jog )

W14D2-화 am a. 10km Run pm b. 60min Bike erg

W14D1-월 a. Sumo Deadlift ~325lbs b. 30M Sled Push(205kg) x 5sets c. - 60M Farmers Carry(70lb DB) x 2set - EMOM 9 20M Farmers Carry d. EMOM48 -12Cal Ski -16M Burpee broad jump -12Cal Row -16M Walking Lunge(Dual DB 22.5k) -12Cal Bike -16 Wallballs