2022/01/18
TUE
＜CrossFit＞
Pull Strength
W-up:
Coach's Choice
SKILLS & STRENGTH
Review Push Jerk With PVC
then 3sets of 5 empty Bar Practice
in 12minutes, building up to heavy single for today
5-5-3-3-2-1
WOD
FLIGHT SIMULATOR - Double Unders (L1-L3) or Singles (L4)
Level 1: 15-30-45-60-75-60-45-30-15
Level 2: 10-12-30-40-50-40-30-20-10
Level 3: 5-10-15-20-25-20-15-10-5
Level 4: 40-80-120-160-200-160-120-80-40 - Singles
*All sets must be unbroken before advancing to the next rep scheme. Rest as needed between sets.
Light:
Pull Up
W-up
-
SKILL&STRENGTH:
3sets of (10min cap)
6 Pull Up
15/12 cals
WOD:
3sets of (10min cap)
12 DB RDL
12 Heavy KB swing
8 Blugarian Squat each
＜HIIT＞
Warm Up:
Coach's CHoice
WOD1:
3 Tri sets of
10 BB Back Squat
10 DB Squat
10 DB Split Squat
WOD2:
5min AMRAP
(*Movements must be UNBROKEN)
10 DU
5 V-up/ Sit Up
3 Push up
WOD3:
Core 120 reps
2022/01/17
MON
＜CrossFit＞
Sumo DL
W-up:
Coach's Choice
SKILLS & STRENGTH
Sumo DL
5minutes to build up to 75% of 1RM
5 sets x 3 @ 75% (Tempo 30X1)
*NewBie: 5x5 increase weights every sets
WOD
8min AMRAP
7 KB Swing (24/16)
5 Box Jump (20/16)
3 Back Squat (50/30)
*ad: American KB Swing , 24/20, 60/35
**Fitness: Goblet Squat
Light:
FSQ/BSQ
W-up
-
SKILL&STRENGTH:
FSQ/ BSQ
10-8-6-4-4
WOD:
5R For Time (14min)
10 DB Snatch (no muscle )
20 K2C Situp
30 Russian Twist( R+L=2reps)
40 Double Under( 60Single )
*fitness: 3~4rds
＜HIIT＞
Warm Up:
Quick Mobility
+
100rep core
WOD1:
6minAMRAP
10DB SQ
5Renegade Row
10DB DL
WOD2:
6min AMRAP
15 180 Degree jump squat
30 Jumping Jacks
45 High Knee
WOD3:
Tabata30/10
Rowing
Burpee/ UpDown
2022/01/16
SUN
＜CrossFit＞
Pull Strength
W-up:
Coach's Choice
SKILLS & STRENGTH
10EMOM
ODD: 7 DB Strict Press
EVen: 7 Bent Over Row
into
3sets of
10 DB Row
10 DB Chest Fly
*pick weight you can do unbroken
WOD
In Team of 2, (18minutes cap)
10rds for time; ( 5each, I go you go )
12/10 Cals
20 DUs
5 Pull Up ( Banded)
Light:
BsQ/ DL
W-up
-
SKILL&STRENGTH:
12min Cals row
practice rowing
*rest as needed
WOD:
12min AMRAP
7 Air Squat
7 KB swing
7 Sit Up
7 DB Push Press
＜HIIT＞
Warm Up:
Tabat Warm Up +
Tabata Hollow Hold/ 8 HIgh Knee + Up DOwn
WOD1:
In 8min Time
Buy-in 30/24 Cal Row
3R of
20 KB Swing
20 Reverse Lunge
20 Air Squat
then, Max Burpee in the remaining time
*Goal: 20-30rep
WOD2:
7 min AMRAP
(*Movements must be UNBROKEN)
10 DU / 20 Single
5 V-up / Sit Up
3 Renegade Row( Push Up +Row +Row)
2022/01/15
SAT
＜CrossFit＞
Push Strength
W-up:
Coach's Choice
SKILLS & STRENGTH
Push Press
with in 10 Building up to heavy Double
then
3sets
8 Right Arm DB Hang Snatch
8 Left Arm DB Hang Snatch
8 Right Arm DB Clean & Split Jerk
8 Left Arm DB Hang Clean & Split Jerk
30sec Hollow HOld
WOD
"wiht your Partner ( Igo you go) ( 16minutes cap)
200/160 Cals for time
*While you partner perform rowing, P2 KB (Front Rack)Hold (24/16)
Light:
Press
W-up
-
SKILL&STRENGTH:
Press ( Strict )
4x6reps
*add weight( 1-10kg) every sets
**super sets with 5-8 Ring row/ Pull Up
WOD:
with your Partner ( Igo you go)
100/80 Cals for time
*While you partner perform rowing, P2 Lunge Complex
＜HIIT＞
Warm Up:
Tabata Warm Up
+
5minutes rowing
WOD1:
For Time (15min Cap)
10-9-8-7-6-5-4-3-2-1
Pushup / Plate Press
Air Squat
Bench Dips
Box Step Up with MB
WOD2:
Core
6:10AMRAP
5 Burpee
10 Cruch/V-up
15 each Side Jack
20 Flatter Kicks(R+L=2res)
WL
1) "Muscle Clean + Front SQ+ Press
3sets x 3reps
Muscle Snatch + Snatch Balance + OH Squat
2)Snatch DL+ Snatch Pull + Power Snatch into OH Squat
3sets to warm up
6 sets ( 65-80%)
3) CL Deadlift to Pw Pos + Floating
Clean
3sets to warm up
6 sets ( 70-85%)
4) 5EMOM
5TNG Clean Power Clean ( 42.5/30)
2022/01/14
FRI
＜CrossFit＞
Metcon
W-up:
Coach's CHoice
SKILLS & STRENGTH
Snatch Balance
Every 90 seconds x 5
2Balance Snatch
+
3sets of
10 Empty Barbell Snatch Cycling
into Review Movement and practice
WOD
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
34/ 25
Scaled
*""Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups
Men use 45 lb.(20kg)
Women use 35 lb.(15kg)
Finisher
LOts of stretch and hammies/ Lower Back
Light:
BSQ
W-up
-
SKILL&STRENGTH:
Every 2 miunuytes 7 sets
7 back Squat
*add 1-10kg every sets
WOD:
AMRAP x 9
12 / 10 Calr row
20 Each side Russian Twist
5 Ring Row
＜HIIT＞
Warm Up:
mobility 5min
1) Muscle Snatch + Snatch Balance+ Oh SQ
3sets x 3
and
Clean + Slow Split Jerk
3reps x 3
2) Sn Deadlift to Pw Pos + Floating
Snatch
3 sets to warm up and 6sets
3) Tempo Clean + Jerk (2 sec pushing to
just above knee)
3sets to warm up 6 sets
4) Partner WOD I go you go
total 10sets
20 DUs
6 Barbell Pwr Snatch (25-35/18-25)
5) "Cossack Squat
2 x 10 each side
Side Plank 2 x 1 min ea side
2022/01/13
THU
＜CrossFit＞
DL
W-up:
Coach's CHoice
SKILLS & STRENGTH
DL
5minutes to build up to 70% of your 1RM then
5 sets x 3 @ 70%, Tempo 40X1( Lift the bar explosively (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.
WOD
FT:12min Cap
40 WB (20#,14#)
40 T2B / Hang Knee Raise
60/45 cals row
*Fitness: 30, 30, 45/30 cals
*goal: bigger sets
Finisher
-
Light:
Chest
W-up
-
SKILL&STRENGTH:
Narrow Bench Press
3x 12 reps
*5-8 Ring Row After each sets
WOD:
FT:12min Cap
40 WB (20#,14#)
40 T2B / Hang Knee Raise
60/45 cals row
*Fitness: 30, 30, 45/30 cals
*goal: bigger sets
＜HIIT＞
Warm Up:
Coach's Choice
WOD1:
FT:7 min Cap
2rd of
20 WB
20 Hang Knee Raise
20/15 cals row
WOD2:
2rd of (7 min cap)
20 Box Jump
20 DB Push Press
20 Sit Up
20 DB Arm Curl
WOD3:
3minutes Max DUs / Single
2022/01/12
WED
＜CrossFit＞
Base Builder
W-up:
Coach's CHoice
SKILLS & STRENGTH
-
WOD
5 rds for time : 22cap
25/22 cals row
15 Burpee on the plate
7 C2B/ Pull Up/ Banded Pull Up* unbroken
*ad: pick muscle up you can unbroken
*for Bigger Class, Partner WOD
3~5 rds each, I go you go
Finisher
3sets of in 15minutes
20 Cossack Squat with KB
20 Reverse Lunges with DBs
30 second plank on elbow
Light:
BSQ/ DL
W-up
-
SKILL&STRENGTH:
DL
10-8-8-6-6( 3sec down)
WOD:
In 9min Time
Buy-in 30/24 Cal Row
3R of
20 KB Swing
20 Reverse Lunge
20 Air Squat
then, Max Burpee in the remaining time
*Goal: 20-30rep
＜HIIT＞
Warm Up:
Coach's Choice
WOD1:
FT: 7min cap
21-15-9
Burpee
Slam Ball
Front Squat holding ball
WOD2:
AMRAP x 6minutes
10 Sit up
12 Lunges (Jumping Lunge)
14 DB Push Press
rest 3minutes then WOD 3
WOD3:
60/45 Cals row
