2022/12/07
WED
＜CrossFit＞
Unilateral
Warm-Up:
Coach's Choice
Skill, Strength:
Single Leg Deadlift
8-10 Reps on each leg
SUPERSET with;
10-15 Weighted DB Sit-Ups
WOD1
Circuit (40s on/ 20s off) x 3sets
Station 1) Battle Rope
Station2) 10 Barbell Overhead Squat
Station3) Weighted Burpee Thruster
Station4) '20 L Sit Hold + '20 Cross V-up
Station5) Rest
Light
Sumo Deadlift
W-up
"10 reps each
World Greatest Stretch ( Flexor ⇔Hammies)
T-Spine Rotations
Bird Dog
DeadBug
Staggered Squat
Air Squat
A Skip, B Skip, "
Strength
SumoDeadlift
4x 6reps
Supersets with
25 reps Banded Pull Down
WOD1
3rds for time;
15/12 Calories on Row
10 DB Front Squat
10 KB Swing
10 Sit Up
10 Ring Row
＜HIIT＞
Warm-Up:
MObility +
Cardio 6 minutes
min1) row
min2) Bike
min3) Ski or Shuttle Run
*repeat
WOD1:
3rds for time of
12 DB Thruster
20 High Plank Feet Jacks
12 G2OH
*rest 30sec and go back
WOD2:
AMRAP 6
20 Jumping Pull Up ( 15cm from the bar)
10 Burpee ( with Push Up)
10 V- Up
WOD3:
3sets of
30sec max reps of Russian Twists
*rest 30sec and repeat
2022/12/06
TUE
＜CrossFit＞
BaseBuilder
Warm-Up:
10 reps each
World Greatest Stretch ( Flexor ⇔Hammies)
T-Spine Rotations
Bird Dog
DeadBug
Staggered Squat
Air Squat
A Skip, B Skip,
Skill, Strength:
Review Movement
WOD1
30 Devil Press 45/30s (20/10)
2K Row / 1mile Run
60 Toes-To-bar→Urawa 10 Rope Climbs
2K Row / 1 mile Run
90 Burpees
35min to get as far possible...
*Similar style to the CrossFit HERO WOD called ""Glen""
... But Sweat style :)"
Light
Random
W-up
Core
Strength
3sets each
12 Barbell Bent Over Row
12 DB Strict Press
WOD
AMRAP9
15/12 Calories on any machine
10 KB Swing
5 DB Row( R+L=1)
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"AMRAP 6
30 Jump Rope ( DUs or Single )
20 Bicycle Sit Up (R+L=2)
15 Air Squat
10 Cross V- up
-rest 3minutes -
AMRAP 6
30 High Knee
20 Alternating Lunges ( Back or Front )
15 Triceps Dips on Bench
10 Ring Row
WOD2:
For Time:10minutes cap
50/35 Calories on Row
50 High Plank Shoulder Tap (R+L=2)
50 Toe Touches
*dont move your led too much
1) Fun Game
2) Strength
・Bulgarian Back Squat
3x 8 reps
・Landmine Side to Side Press
3x 20 reps
・SinglE Arm Press
3x 12
3) cardio 4sets * conversational pace, 60-70% of Max Heart Rate , Nasal Breathing
25/20 calories on Row
25/20 Calories on Bike
400m Run
1minutes of Max reps underhand band press down
2022/12/05
MON
＜CrossFit＞
Open WOD
Warm-Up:
Coach's Choice
Skill, Strength:
Review Movement
WOD1
" AMRAP in 14 minutes
7 Muscle-Ups
50 Wall Ball Shots (20/14 lb)
100 Double-Unders
Scaled
AMRAP in 14 minutes
7 Pull-Ups
50 Wall Ball Shots (14/10 lb)
100 Single-Unders
Core Finisher
3sets of
1min max second of L Sit Hold On Box
*rest 1 minute
Light
Random
W-up
Coach's Choice
Strength
"Sumo Deadlift High Pull
4x 7 reps
*may scale down to SumoDeadlift"
WOD
AMRAP 10
5 Burpee Box Jump
10 Alt Db Snatch
15 T2B/Hang Knee Raise
＜HIIT＞
Warm-Up:
1 line Dynamic Drill
WOD1:
"AMARAP7
10 Push Up
20 FWD Lunges
30 Jump Rope Single
ad: DUs, add weights
WOD2:
AMRAP 6
5 Burpee Box Jump
10 DB Push Press
15 Coach's choice
WOD3:
AMRAP5
15 Air Squat
10 KB Swing
5 DB Row( R+L=1)
2022/12/04
SUN
＜CrossFit＞
Snatch
Warm-Up:
PVC Burgener Warm Up
Skill, Strength:
a) 3 Position Pause Snatch DL
3 x 3 @ Moderate Weights
b) 3 Position Snatch x 7 sets
Hang Snatch( Above Knee)+Hang Snatch( Below Knee) + Snatch
*Beginner ; Snatch to Power
Perform A →B
WOD1
Every 3minutes x 4sets
20 Walking Lunges (pick something you can keep moving )
10-15 Burpee Box Jump
*High Intensity Interval type of work
*Weights should allow you to move fast , Focus on hip hinge during the Burpee Box Jump
**from Cossfit.com
Light
Random
W-up
Coach's Choice
Strength
Back Squat
3 x10 reps
*90sec rest between sets
*must be the same weight all across 3sets
5 Inch worm Push Up after each set
WOD
Every 3 minutes x 4 sets
14 DB Walking Lunges
14 Burpee Box Step-ups
＜HIIT＞
Warm-Up:
Agility + Reaction Game
WOD1:
5min AMRAP
100 Double Unders
25 DB Deadlifts
Max Sit-Ups in remaining time
WOD2:
For Time:10minutes cap
50 DB Push Press 45/30s
50 Push-Ups
50 Pull-Ups/ Ring Row
50 Air Squats
WOD3:
Tabata
1) 8 High Knee + Burpee
2) Bicycle Sit Up
2022/12/03
SAT
＜CrossFit＞
Unilateral Movement
Warm-Up:
Coach's Choice
Skill, Strength:
Bulgarian Back Squat
8-10 Reps on each leg
SUPERSET with/
10-12 Banded Abductors on each leg
WOD1
15min. AMRAP:
15 Wall Balls 20/14
15 American KB Swings 53/35
Fitness; Russian KB swing
Literally no excuses to slow down on this one, so let's see where your engine is at today :)
Prefer no RX+ options today since I really want to see people get a lot of rounds.
Light
W-up
Agility
Strength
"Barbell Reverse Lunges
8/8 x 3sets
1-2 sets of warm up
Banded Hip Abduction in Quadruped position
10/10 x 3sets "
WOD1
AMRAP x 10 minutes
10 Wall Ball
10 Russian KB Swing
10 Sit Up
＜HIIT＞
Warm-Up:
Mobility
WOD1:
3rounds of (9minutes cap)
15/12 Ski or Row
10 DB Push Press
10 DB Power Clean
10 Push Up
WOD2:
AMRAP7
10 Burpee
6/6 Cossack Squat
7/7 FWD Lunges
32 Bicycle SIt Up (R+L=2)
WOD3:
"For time;
3rds of
20 Russian Twist (R+L=2)
10 KB Swing
10 Plate Halos
10 Sit UP
Time Cap: 6minutes cap
Weight Lifting
(a) Rack Delivery + Muscle Clean (Tall Clean)
(5+5) *3sets
* light weight (PVC or Empty Bar)
(b) High Pull + Hang Power Clean
(2+2) *5-6sets
* moderate weight
* elbow high and out, focus on bar proximity
(c) Power Clean + Hang Squat Clean
(1+1) *5-6sets
* try to receive at same height
* move with the barbell, don't just squat down
(d) Every 1'30 *6sets
1 Clean & Jerk
2022/12/02
FRI
＜CrossFit＞
Snatch
Warm-Up:
PVC Burgener Warm Up
Skill, Strength:
Review Snatch
3-5 Heavy Power Snatches( 80%+)
x 4 sets
WOD1
10 Rounds For Time:
5 Hang Power Cleans 43/25
10 Push-Ups
20 Double Unders
Time cap; 15minutes
ad:115/75(52/29)
Light
W-up
Agility
Strength
Push press
4x 6
1-2 sets of warm up
WOD1
EMOMx 12
1) 10 DB Squat + 10 Reverse Lunges
2) Farmer's Walk
3) 1minute of Row
4) Rest
＜HIIT＞
Warm-Up:
Ladder
WOD1:
AMRAP 6
'20 Side Plank(R)
'20 Side Plank (L)
20 High Plank Shoulder Tap
20 Toe Touch
WOD2:
For time;
3rds of
30DUs/60 Single
10 Burpee
10 Sit UP
Time Cap: 8minutes cap
WOD3:
"AMRAP 6
300/250m Row
20 Alt DB Snatch
WL
) Snatch Push Press + Snatch Balance+ tempo OH Squat (3201)
(2+2+2) x 3sets
2) Clean Pull + Clean /Snatch
or
2Hip Clean + Hang Power Clean + FSQ
(1+1) *5-6sets *RPE7-8
* pull your elbow high and back
* barbell close to your body
*you can do Snatch as well
3) Power Clean + Squat clean+ 2Split Jerk
(1+1+2) x 4sets
4) Deficit Snatch/Clean Dedlift
4-3-2-2 @heavy
2022/12/01
THU
＜CrossFit＞
Muscle Up Progression
Warm-Up:
Shoulder Mobility
Skill, Strength:
Ring Muscle Up Transition Drill
EMOM x6
o) 5-10 Dips
e) 5-10 Ring Pull UP
WOD1
"15min. AMRAP:
50 Russian KB Swings (70/53lbs.)
40 Push-Ups
30 Calorie Row
20 Sit-Ups
*if you did yesterday Workout sub for weighted Hang Knee Raise with single db (Sit Up)and Russian Twist (Push Up)
Light
W-up
Agility
Strength
"AMRAP 6
'20 Side Plank(R)
'20 Side Plank (L)
20 High Plank Shoulder Tap
20 Toe Touch
WOD1
5rds for time; (9 minutes cap)
30DUs/60 Single
7 T2B/ Weighted Hang Knee Raise
5 DB DL or Heavy DBL KB DL
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"10min AMRAP
20 Cals on Row
20 Cals on Bike
400m Run
40 Plate Jump On/Off
WOD2:
"AMRAP 5
10 Air Squat
10 Ring Row
5 Push Up
5 Sit Up
WOD3:
AMRAP 6
20 Russian Twists
20 Plate G2OH
10 V-up
10 Leg Raise/T2B
