2023/05/30
TUE
＜CrossFit＞
FSQ
Warm-Up:
Coach's choice
Skill, Strength:
"Set 1.) 5 Reps at 65% of 1RM
Set 2.) 5 Reps at 75% of 1RM
Set 3.) Max Reps at 85% of 1RM
(Goal: more than 5. No resting more than 1-2sec. at the top. Continuous reps)"
WOD
Metcon
Half Lucifer (Time)
15min. to finish...
10-8-6-4-2
Devil Press 45/30s
200m Run
Light
BSQ
Warm Up
Coach's Choice
Strength
Sumo Deadlift (10min)
10-8-5-5-5
*increase weights every sets
WOD1
"""Metcon
For time of;
10-8-6-4-2
Devil Press 45/30s
200m Row
*15mins cap
＜HIIT＞
W-up
Ladder Game
WOD1:
"15min AMRAP
2rd
15 Cals row
15 Burpee over the row
15 Pike up row
during break MAX jumping pull up
WOD2
"30/15 Circit ×3
1) Box get over
2) Battle rope
3) Bear claw
WOD3:
"TABATA
Bike
Shuttle run
2023/05/29
MON
＜CrossFit＞
Bodyweight Day
Warm-Up:
Coach's choice
400m Run + Body Prep
Skill, Strength:
Core 3set
5 Strict T2B
10 sec L-sit hold
WOD
"12 min AMRAP
3 Wall walk
6 T2B
9 Burpee
Light
BSQ
Warm Up
Coach's Choice
Strength
Back Squat
10-8-5-3-3
*increase weights every sets
WOD1
12 min AMRAP
3 Wall walk/ 6 Inch Warm Push UP
6 T2B
9 DB Thruster
＜HIIT＞
W-up
"500m row
400m run
Then
Mobility
WOD1:
5EMOM
20 jumping jacks
10 Lunge jump
5 Burpee
WOD2
"20/10×4
1) Jumping pull up
2) Revese Burpee
3) Side step
4) Slam ball"
WOD3:
"10min AMRAP
50 DU
40 Flatter kicks
30 Mt.climber
20 DB plank row
10 DB Thruster
2023/05/28
SUN
＜CrossFit＞
Murph Day
Warm-Up:
Coach's choice
400m Run + Body Prep
Skill, Strength:
"Murph "
1600m Run
100 Pull Up
200 Push Up
300 Air Squat
1600m Run
timecao 60minutes
WOD
Half mile run
50 pull ups
100 push ups
150 air squats
Half mile run
Light
Press/Pull Up
Warm Up
Coach's Choice
Strength
Sumo Deadlift (10min)
10-8-5-5-5
*increase weights every sets "
WOD1
For time;
400ｍ Run /Row
10 rds
5 Pull Up/Ring Row
10 Box Push Up/DB Push Press
15 Air Squat /DB Deadlift
400m Run /Row
*20minutes cap
*alternate every round
＜HIIT＞
W-up
Mobility
WOD1:
40/20×2
1) Slam Ball
2) Front kick through
3) Lunge bottom pump 20sec each
4) Rest
WOD2
30/15×3
1)Plate G2OH
2)Side kick through
3)Sq bottom pump
4)Rest
WOD3:
For time;
10-9-8-....1
Wall Ball
KB Swing
Sit Up
WL
same as 5/26
2023/05/27
SAT
＜CrossFit＞
Warm-Up:
Coach's choice
Skill, Strength:
30on/30 off x5rds @easy Pace (just Get sweat )
1) Bike
2) KB Lunge Walk
3) Renegade Row
4)1-10 MUs/Pull Up/C2B
5) 5 Power Clean
6) Rest
WOD
-
Light
Press/Pull Up
Warm Up
Coach's Choice
Strength
3sets 10 Push Jerk
3sets 5-10 Pull Up
1:30 rest between
WOD1
30on/30 off x3rds @easy Pace (just Get sweat )
1) Bike
2) KB Lunge Walk
3) Renegade Row
4) 5 Deadlift 70% of 1RM
＜HIIT＞
W-up
"TABATA
Plank variation
WOD1:
"9min EMOM
1) 9 Box jump＋3 Burpee
2) 9 WB ＋3 Burpee
3) 9 A KB swing＋3 Burpee"
WOD2
For time 9min
27-18-9
Rowing
DB Thruster
WOD3:
"30/10×3
1)Battle rope
2)Shuttle run
3)jumping pullup
rest 1min"
WL
same as 5/26
2023/05/26
FRI
＜CrossFit＞
WL+WOD
Warm-Up:
Coach's choice
Skill, Strength:
Squat Snatch Technique Day !
Load in less than 8 min
1 Set x 7 Reps, empty barbell
2 Sets x 5 Reps, increasing weight
1 Set x 3 Reps, moderate weight or desired starting weight
Set 1: 1 Rep at 70% of 1 Rep Max
Set 2: 1 Rep at 70% of 1 Rep Max
Set 3: 1 Rep at 70% of 1 Rep Max
Set 4: 2 Reps at 65% of 1 Rep Max
Set 5: 2 Reps at 65% of 1 Rep Max
Set 6: 2 Reps at 65% of 1 Rep Max
WOD
"AMRAP12
5 Pull Up
10 Shoulder to Overhead
5 Burpee
10 Front Squat
*43/29, 52/34
Light
Press/Pull Up
Warm Up
Coach's Choice
Strength
"Deadlift
After warm up sets complete:
Set1: 7 reps at 60%
Set 2: 5 reps at 70%
Set 3: 3 reps at 80%
Set 4: Max reps at 90% (shoot for more than 3)
WOD1
For time;
10-9-8-....1
Wall Ball
KB Swing
Sit Up
＜HIIT＞
W-up
Card Game
WOD1:
8min AMRAP
30 DU
20 KB swing
10 DB Thruster
WOD2
"8min AMRAP
30 Mt.climber
20 Ring row
10 Renegd row
WOD3:
8min AMRAP
30 Flater kicks
20 Lunge
10 WB
warm Up
main:
"Every 1:30 x8
Squat Snatch
*find out todays Heavy Single "
Main:
Every 1:30 x 8
Clean Jerk
*find out todays Heavy Single
Accessory
Snatch Pull/Clean Pull
2sets x 2 reps @1RM for today
*focus on hips, Knees and ankle extend
2023/05/25
THU
＜CrossFit＞
Push Press/Jerk
Warm-Up:
Coach's choice
Skill, Strength:
Push Press/ Jerk *focus on Technique
After warm up sets complete:
Set 1: 5 reps at 60%
Set 2: 5 reps at 70%
Set 3: 5 reps at 80% (shoot for more than 3)
*super set with 15 Weighted Hang Knee Raise x3 set
WOD
AMRAP15
5 HSPU /8 Zpress or box Push Up
7 Snatch (43/29)
9 Box Jump (24/20)
Light
Press/Pull Up
Warm Up
Coach's Choice
Strength
3sets
Alternate DB Chest Press (Neutral Grip)8/8
Incline Row 12
WOD1
For time :13min Cap
Buy in 400m Row
3rd
13 Push up
13 Ring row
13 Jumping SQ
13 Sit up
Buy out 400m Row
＜HIIT＞
W-up
TABATA
Dynamic
WOD1:
5rd Fortime 10min cap
5 Push up
5 Ring row/Pull up/C2B
5 SQ
5 V up
5 each Lunge
WOD2
For time 10min cap
50-40-30-20-10
DU
25-20-15-10-5
Sit up
WOD3:
25/10×3set
1) Shuttle run
2) Rowing
3) Bike
4) SQ bottom hold/Air chair
2023/05/24
WED
＜CrossFit＞
DeadliftWOD
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx8
Turkish Get Up (24/16)
WOD
Deadlift
1x7 reps empty bar
2x5 reps increaseing weights
1x3 reps desired starting weights for wod
For time; (10min) 2heat
1-2-3....10
Deadlift
SA OH Lunge
Burpee Over Bar
Warm Up
Coach's Choice
Strength
BackSquat/Front Squat
10-8-5-5-5
WOD1
For Time:
50 DBFront Rack Lunges
50 Push-Ups
100 Double Unders
100 Mt.climber (R+L=2)
＜HIIT＞
W-up
400m run
500m row
then
Mobility
WOD1:
6min
4rd For time
12 Russian twist with plate (R+L=2)
24 DU
WOD2
8min AMRAP
4 Pull up
8 Push up
16 A SQ
32 Runner(R+L=2)
WOD3:
Every 45sec×3set 9min
1) 6 A KB swing + 4 Burpee KB over
2) 6 Box step up + 4 Burpee box jump
3) 6 DB Thruster + 4 DB F Burpee
4) Rest
Ad; 30sec each
