2021/08/04
WED
＜CrossFit＞
Pull Up/ Stamina
W-up:
Mobility
+
3sets of
5 Ring Row
10 Sit-Ups
15 Air Squat + 20sec Bottom Hold
Skill/Strength
Pull Up ( Banded)
3setx 8 reps
ad: C2B Pull Up
*30 sec Hollow Hold/ Rock each sets
WOD
AMRAP x 16 minutes
400m Run
15 Wall Ball #20/#14
12 KB Snatch #20/#12 *Switch every round
9 KB OverHead FWD Lunges #20/#12 *switch hand every round
ad: 24/16
Beginner;200m, DB Snatch/ DB OH Lunges, rest 1minute
＜HIIT＞
Warm Up
mobility
+
4min AMRAP
8 Air Squat
6 Inch Warm Push Up
8/8 FWD Lunges
10 Glutes Bridges
8 Elbow Plank Arm Reach
WOD1
7minutes AMRAP
10 Box Dips/ 6 Ring Dips
10 Step Up with Slam Ball (must Jump on to something)
10 Rotational Slam Ball
10 Slam Ball Thruster
WOD2
Circuit 35/15 x 3sets
1) Jumping Pull UP
2) Battle Rope（coach's choice)
3) 10 KB Swing + Max Wall Ball Until '35
*no rest =7'15
**rest as needed"
2021/08/03
TUE
＜CrossFit＞
Clean/ Front SQ
W-up:
"Stretch (Hip, Hammies, Lats)
;Followed on a Empty Bar:
2 Rounds of
200mt Easy Run
5 Back Squats
5 Elbow Rotations
5 Strict Presses
Skill/Strength
A) Front SQ
4sets x 6reps @add weights every set
B) Hang Power Clean
4x 4 reps @add weights every set
*focus on good technique , stop at moderate weight
WOD
WOD "DB DT"
5 Rounds For Time 10minutes cap
12 Dumbbell Deadlifts (2x15/10 kg)
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder-to-Overheads
*ad: 20/15
Light:
Mobility
'30 sec Salmon Stretch
10 Leg Swing
10 Boot strapper
10 Alt, Groiner
10 Lateral Lunges
6/6 DeadBug Reach
4min AMRAP
5 Air Squat (5 sec Bottom Hold )
8 Updown
10 Lunges + Twist
"
Strength
Barbell Back Split Squat
3x 8reps each side
*60sec rest
WOD
12min AMRAP
20 Weighted Squat ( Barbell or DB )
20 ea Lying Heel Touches
20 Plank Position Row
20 KB Swing
＜HIIT＞
Warm Up
"quick Stretch
Review WOD 1 Movement 10 each
WOD1
3sets of (12min cap)
50 Jumping Jack
25 Air Squat
15 Push Up
30 Lunges (Reeverse or Forward)
30 Bicycle Sit Up
60sec Plank Hold
*30sec Break After each set
**have some weights for advance ppl
WOD2
Tabata
1) Runner 80reps ↑
2) Jumping Lunges
WOD3
Coach's choice for 5minutes
2021/08/02
MON
＜CrossFit＞
OH Strength
W-up:
"Running warm Up
+
KB Upside Down Hold 20sec x 2
100m Farmers Carry x2"
Skill
Hand Stand Push Up
3sets
・3 negative+ 1~2 Kipping HSPU
・8/8 Lateral Box Step Down
WOD
3sets ( 14minutes cap)
3/3 Turkish Get Up (16/12)
28/22 cals or 400m Run
*1min rest between
Light:
Push・Pull
Strength
"Super set
・Bench press
3x15 reps (2↓）
・Ring Row
3x 8reps
WOD
"13min AMRAP
16/13 cals row
12 Step Up with Single DB
8 DB Strict Press
6 Strict Pull Up/ Banded Pull Up
'30sec Plank Hold"
＜HIIT＞
Warm Up
Dynamic Stretch *5mins
WOD1
Core circuit 30/10 2~3sets
1)Dead Bug Leg Reach KB HOld 30sec
2)Anti Rotational Band Hold with partner
3)Sit Up
WOD2
"3sets
20 Weighted Squat
10 Ring Row
*coach pick any weight
*minimal Rest betweem set"
WOD3
"9min AMRAP
500/400m Row
15 KB Siwng/ DB G2OH "
2021/08/01
SUN
＜CrossFit＞
DeadLift
W-up:
Mobility & deadlift skill check
Skill
Deadlift @ 65%～80% of 1RM
6-6-6-6
*Beginner
10-10-10-5
WOD
Complete as many reps as possible
①3min of wall balls(10/6)
②2min of sit ups
③1min of DB Thruster(20/12.5)
Rest 3min
①1min of DB Thruster(20/12.5)
②2min of sit ups
③3min of wall balls
Score A : reps round 1
Score B : reps round 2
Light:
Deadlift
Strength
Deadlift @ 65%～80% of 1RM
6-6-6-6
*Beginner
10-10-8-6
WOD
AMRAPx3
①3min of wall balls(10/6)
②2min of sit ups
③1min of 10 High Knee+ Burpee
＜HIIT＞
Warm Up
Agility&Animal movement
WOD1
"6EMOM
O: 10 KB Squat (Heavy)
E: 6 Bent Over Row ＋6 Strict Press"
*hold anyway coach's Choice
WOD2
6 AMRAP
10 Reverse Lunges
10 KB Swing
10 Burpee/ Updown
WOD3
7 AMRAP
20 KB Side Jump Over
10 Sit Up
5 Ring Row
`30sec Front Plank
