2021/01/21
THU
＜CrossFit＞
W-up:
Row-500 m
+
Coach's Choice
Strength
Bench Press
10-8-6-8-10
WOD
5 Rounds For Time:
21-Alt DB Snatch
15-V-Ups
9-Over Under
Goal: Sub 15, CAP at 20 minutes.
* Be careful of our knee
Light
a) Tabata w-up
b)
Super set in 15 minutes
4sets x 6reps BP @ same weight
4sets of 5-10 Strict Pull/ Ring Row
c)
Circuit 30/15 3rds
1) Battle Rope
2)Cross V-Up
3) Runner/Mt.Climer Switch
4) Slam Ball
＜HIIT＞
W-up:
Mobility+ Ladder
WOD1
Banded Hip/Glutes exercise
10 Minutes
WOD2
10EMOM
o: 1R of Cindy
e: 10-15 Reverse Lunges
Cindy: 5 PullUp/ Ring Row, 10 Push Up, 10(15) Air Squat
Advanced; 16EMOM
2021/01/20
WED
＜CrossFit＞
W-up:
3sts of
5 Slow Good Morning
5 Snatch Grip OH Press
5 DL
5 Muscle Snatch
Strength
Snatch week4
review with PVC
5minutes Building Up t workout weight
6EMOM
2Snatch
WOD
3sets for quality : (22minutes cap)
50/40cals
2rds of
20 Wall Ball
10 T2B
*rest 3minutes in betweeen
*for bigger class,
6rds for time(3each)
＜HIIT＞
W-up:
Dynamic Stretch
+
Core
WOD
5 min AMRAP
20 Heel touch sit up
20 Runner
20 Cross Body Mt.Climber
5 Burpee box Jump
WOD2
15min AMRAP
10 KB DL
20 Bicyle Sit Up(R+L=1rep)
10 KB Swing
20 Push Up Position Cross mt Climber
12/ 10 Cals Row
*advanced: DBL KB
2021/01/19
TUE
＜CrossFit＞
W-up:
Quick Mobility
+
5 min AMRAP
10 Front kick Air Squat
20 Jumping Jack
10 Battle Squat
20 inout @Squat Pisition
Skill
Hand Stand progression
Hand Stand Hold 30-60sec x 3sets
WOD
10minutes x 2 3minute rest between
a)10EMOM
0: 15/12cals or 45sec row
E: 4 Man Maker
b) 10EMOM
o: 12回 Side Step+ Burpee/Updown / 45sec
e: 5-8 (Kipping)Pull Up/ring Row/
*Advaced: 10 Pull-Ups
＜HIIT＞
W-up:
Mobility+ Ladder
WOD1
3sets x 2Min AMRAP
6 SIngle DB Step Up
6 DB Front Squat
*1minute rest between
WOD2
9EMOM
1. Shuttle Run (sprint/Sprintback/ Side)
2. Core
3. Pull Up\/ Ring Row
2021/01/18
MON
＜CrossFit＞
W-up:
Coach's Choice
500m Row slow pace
into
wall Ball Circuit 30sec each x 2
1) Squat
2) Punch
3) Burpee
4) Slam Ball
Strength
DL
3sets x 10 reps
1 minute rest b/w
* same weight
3sets to w-up
WOD
Pair WOD FOr time (15 min cap)
30-20-10-20-30
P1: Row cals
P2: 5 UpDown+ 5 Plank Position Row(L+R=1rep) (10/7.5)
P2 rest once you perform
Light
a)
Banded SIde Step
b)
Back Squat
5x5
increase weight every sets
c)
"Pair WOD AMRAP
12minutes AMRAP
P1: Row cals
P2: 20 Cross V-up + 10 Plank Position Row(L+R=1rep)
Score Cals
＜HIIT＞
W-up:
Dynamic Stretch
+
Core
WOD
Barbell DeadLift
3x 10
WOD2
9 Miutes AMRAP
10 Goblet Squat
10 KB Dead Lift
10 Crunch
10 Russian Twist With Slam Ball
10 UpDown
2021/01/17
SUN
＜CrossFit＞
W-up:
Coach's Choice
Strength
3sets of
8/8 Single Leg DL (2DB )(3↓)
10/10 One Hand Db row
WOD
With your Partner
10 Rds For time (22minute cap)
3 Up down
5 DB Squat Clean(15/10)
7 Box Jump (24/20)
12/9 cal row
P1 works while P2 rest, Each partner completes 5 rds
Advanced: barbell Squat Clean (50/30)
Light
a)
Tabata W-up (try tp hit all the movement pattern)
b)
Sumo DL 4sets of 8
*increase weight every set
c)
10Minites AMRAP
10 Strict DB Press
20 Cross Over Lunges
30Bicycle SIｔUp
50 Runner
＜HIIT＞
W-up:
Dynamic Stretch
+
TABATA
O : V up
E : WB Russian twist
WOD
7min AMRAP
10 Hang knee raise twist
10 WB thruster
10 jumping jacks
WOD2
7min AMRAP
20 Heel touch sit up
20 Runner
20 Cross Body Mt.Climber
10 Burpee Box Jump
2021/01/16
SAT
＜CrossFit＞
W-up:
Coach's Choice
Strength
4sets of 10 each
Cossack Squat
*SIngle Kb in front
** Dont go too low
WOD
For Time in 5Minutes x 3
a)
750m Row
30 Wall Ball
b)
3rds of
10 Burpee
50 DUs
c)
30 Single DB OH Lunges (15/10)
into Max reps Step Up with a DB
*advanced: 20/15
Light
a)
Tabata W-up (try tp hit all the movement pattern)
b)
Strict Press/ Push press/ Push Jerk (Coach's Choice)
4sets of 10
increase weight every set
c)
9Minutes AMRAP
30 DUs /Single
10 DB DL
30 Slam Ball Tap
10 Wall Ball
＜HIIT＞
W-up:
6Minutes circuit (30sec each)
Butt Kick and Arm Swing
criss Cross + Side Crunch
Air Squat
high Knee
Bicycle Sit Up
4Shoulder tap+ Push Up
WOD
12EMOM 40/20
1) Shuttle Run( Sprint/ Sprintback/sidestep/ Bearwalk)
2) Burpee Box Jump / Step Up
3) Wide Squat
*advanced: 50on/10off
WOD2
Circuit 30/15 3rds
1) Battle Rope
2)Cross V-Up
3) Runner/Mt.Climmer/ Switch
4) Slam Ball
2021/01/15
FRI
＜CrossFit＞
W-up:
Coach's Choice
Strength
Snatch Work Week3
review with PVC
5minutes Building Up t workout weight
6EMOM
2(Hang) Power Snatch+ OH Squat
(week3 should be from Floor)
WOD
For time(15minutes)
15-12-9-12-15
DB Power CLean (15/10)
Hand Stand Push UP/ Z Press
DB Front Rack FWD Lunges
SIt UP
Light
a)
Tabata W-up (try tp hit all the movement pattern)
b)
(Box) Back Squat
5x5 @ 70 % Ish
c)
8 Minutes AMRAP
10 Kb Swing
8 Burpee
6 Ring row
4 DBL DB Step Up
＜HIIT＞
WeightLifting
W-up:
Junk yard Do/ UpDown 3reps
a) Snatch Primer
3 strict press+ tempo Overhead Squat+ 3 Drop Snatch
3sets with barbell~+10kg
b) Hang High Pull+ 2 Hang Pwr Snatch
6sets @50-70% of 1RM Pwr Snatch
c) Snatch
6sets building up to heavy
d) Back Squat
5 reps 3sec hold
4 reps "
3 reps"
