2020/12/02
WED
＜CrossFit＞
Focus
OH
W-up:
Easy Pace
"Easy Pace
2rds of
P1：10 Up Down
10 Glutes Bridges
10 Air Squat
P2: Shuttle run
then Mobility
Hamstring/ Glutes
Strength
DL find today's 3RM
Beginner; 5-5-5-5-5
WOD
For time: (15minutes cap)
27-21-15-9
row for cals
burpee over the row
* for bigger class,
400-300-200-100m run
Burpee DB jump over
LIGHT
Back Squat (4sets)
6-6-6- one max reps set w/o Failure no more than8-10 reps
*last set should be -5~10kg
Circuit 30/15 3rds
1) Runner-Mt.Climber
2) Cross V-up
3) Battle Rope
4) 10 High Knee+ 1 Tuck Jump
＜HIIT＞
W-up:
Easy Pace
3rds of
10 Up Down
10 Glutes Bridges
10 Air Squat
then Mobility
WOD1:
8mins EMON
o:15 Front Squat
E:30 hanging knee twst
45sec of work, 15 sec transition
WOD2:
3mins Max Jump Rope
2mins rest
3mins WallBall
2mins rest
3mins Lunges
WeightLifting
a) Muscle Snatch from Pwr Position + Muscle Snatch from Hang (above knee)
(3 +3) x 5 sets
b)Hang (above knee) Snatch High Pull + Hang (above knee) Pwr Snatch + OHS
(1+1+2) x 7 sets (first set w/bar only. Increase weight only if you feel comfortable. You may stop increasing weight and finish sets w/that weight if you do not want to continue increasing.
c)OHS/Front Squat
5 x 3 reps working up to challenging weight
2020/12/05
SAT
＜CrossFit＞
Focus
Open Workout
W-up:
Dynamic Stretch
Coach's original
Gymnasitc
Kipping Dips
into dips strength
3sets of 6-10 reps of dips variation
WOD
Open 20.2
20Minutes AMRAP
4 DB Thrster (15/10)
6 T2B
24 DUs
Beignner; 1rds and 1minute rest and make it oto 10rds
*Advanced: 20/15
CF Light
Gymnastic
Hand Stand PusH Up
WOD
"Open 20.2
15 minute AMRAP
4 DB Thrster
6 T2B / Hang Knee Raise
24 DUs
Beignner; 1rds and 30sec rest
＜HIIT＞
W-up:
Agility
WOD1
24mins AMRAP
250m Row
15 Pronated Ring Rows
15 KB Swings (24/20)
15 KB Front Rack Lunge R
15 """" L
15 Sit ups
Goal 4Rds
*Beginner; rest 1 minutes after each set
2020/12/04
FRI
＜CrossFit＞
Focus
Circuit
W-up:
Mobility
3 minutes of double- or triple-under practice.
WOD
2rds of
30sec on/10sc off
Runner
Monkey Kicks
KB DL
UP Down push Up
high knee
WOD
2rds of
30sc on 10sec of
battle Rope
Core(Coach's CHoice )
ladder in to side step
Plank K2E
Kb Swing
Ring Row
CF Light
Strength
Strict press
6(Very Light) -6(Light)-6(Moderate) + One Max reps
WOD
21-15-12-15-21
Barbell Push Press
Box Jump
＜HIIT＞
WeightLifting :
W-up:
WGS x 3
Rock Back KB Squat x 6
Junk Yard Dogx3 each
Strength
Barbell W-up
*Clean grip BTN Strict Press, Push Prss, Pwr Jerk, OHS
- Positions:
*Pwr Pos +Stand
* High Pull x 5
*Hang (above Knee) + Stand & High Pull x 5
* Hang (below knee) + High Pull x 5
A)Front Squat + Push Press
*(3 + 2) x 4 sets. (these should not be super hvy.
B)Hang (above knee) Clean High Pull + Hang (above knee) Clean + FS
*(1+1+2) x 7 sets (first set w/barbell only. Increase as you feel comfortable. You may stop increasing and finish remaining sets w/current weight at any time.
c) Push Press
*5 x 3 reps working up to challenging weight
d) circuit
1) Shuttle Run
2) Han Knee Twist
3) Runner-Mt.climber
4) Cross V-Up
2020/12/03
THU
＜CrossFit＞
W-up:
Coach's Special
Strength
Deadlift practice
*Find your weight for WOD
WOD
4 x 5min AMRAP
2min rest between efforts
A - B - A - B
(A)
8 DL (Bodyweight / 60% of BW)
8 Burpee over the bar (Side jump)
(B)
8 Power Clean
8 Side jump over (往復で1rep)
Light:
W-up:
WGSx2
Boot Strapperx10
2sets f
20 Jumping jack
20 Seal Jack
20 Air Squat
Strength :
Same as CrossFit
WOD:
4 x 4min AMRAP
2min rest between efforts
A - B - A - B
(A)
8 DL (Bodyweight / 60% of BW)
8 Burpee over the bar (Side jump)
(B)
8 Sit up
8 Side jump over (往復で1rep)
＜HIIT＞
W-up:
Coach's special
WOD
10mins banded glutes exercise
WOD1
12mins AMRAP
250m Row
15 DBs G2OH
2020/12/02
WED
＜CrossFit＞
Focus
OH
W-up:
Tabata Style Dynamic
OH Mobility Exercise
Strength
Overhead Squat Practice
5sets x 5 (from Floor )
*keep it moderate, no miss allowed
WOD
3rds for time (15minute cap)
15 Bupee
20 (Hang)Power Snatch (30/20)
Advanced: 42.5/27.5
Beginner: Alt, DB Snatch
＜HIIT＞
W-up:
Coach's Choice
WOD1:
Tabata Core for 2mins x4
Sit up
MT.CLimber K2E/Hang Knee twist
K2C
Heel to heaven "
WOD2:
"Tabata Style for 2minsx4
KB Swing
Burpee
Air squat
Jumping Lunge
*score every reps of each movement
*2mins 20sec on/10 sec off for the same movement
30sec rest between sets"
2020/12/01
TUE
＜CrossFit＞
Focus
rowing
W-up:
Tabata Style Dynamic
Skill
Review T2B/ HSPU quickly
10EMOM
O: 3-10 HSPU/ Z press
E: 5-10 T2B
*if you cant perform 3 HSPU Concectiviely, try cluster set
WOD
For time:
3K row ( 16minute cap)
＜HIIT＞
W-up:
Quick Mobility
into
3 mins AMRAP
5 inch worm
10 Air squat
15 Toe tap Twist
20m Bear Walk
WOD1
3sets of
Staggered Squat 6/6
Board Jump x 3
MD Ball Slam x 6 (10/8#)
*perform each exercise as group.
WOD2
3 rds for time ( 15minutes cap)
250m row
12 Goblet squat (24/16)
12 box jump(20/16)
12 DB Row ( R+L=2)
30sec rest after each round
