2020/09/20
SUN
＜CrossFit＞
Focus
Body Building
W-up:
Agility
WOD:
4rds of circuit (36Minutes Cardio
min1: 12/9 Cal
min2: Max DB Hammer Curl
min3 40sec Plank
min4: Max DB skull Crushher
min5: '40sec Hollow HOld
min6; max DB strict Press
min7 : 30-50 DUs
min8: Max Push Up
min9: Rest "
Cool Down
＜HIIT＞
W-up:
Mobility+ Core 140reps
WOD1
Tabata x2 (8mins)
Air squat
Slam Ball
High Knee
Side step
Side Kick through
Bar hang Bicycle
push Up
Burpee
WOD2:
2000/1500 m row in pair
P1; Row
P2; Lunge Hold
* Change any time,
2020/09/19
SAT
＜CrossFit＞
Focus
Back Squat Strength
High Volume Mix Modal Workout
W-up:
Run with MD ball
squat Prep
Strength:
BSQ
5-5-5(2↓2↑）
increase weights every sets
*1minutes Rest Between sets
WOD:
For time : (Tcap 15minutes)
50 Sit Up
75 ALt. DB Snatch (15/10)
150 DUs/ Clapping Jump
400Run * row if it rains
*World RX'd ; 100 DB snatch, 200 DUs , 20/15
*aim sub 12minutes
Cool Down
CF Light :
WOD1:
Back SQ
E2MOM for 10
6 x 5sets
*Moderate weight, increase weight every sets
** Start from your 50%ish
WOD1:
4Minutes AMRAP x2
a)
30 Skater Hop
20 Goblet SQ(20/16)
10 Burpee
*3minutes rest Between
b)
20 KB Swing (20/16)
10 Box Jump (20inch/16inch)
5 V-Up
＜HIIT＞
W-up:
MObility +Agility
Strength:
3sets of
10-12 Stead Shoulder Press
8/8 SA DB Row
*Moderate Weight shoulder & Back Strength
WOD
16minutes circuit 40/20
1) 10 Slam Ball+ 5 Burpee
2)Tuck Up/ V-up
3)Lunger Thruster( Reverse Lunge+Reverse Lunge + Thruster)
4)DUs/Single
2020/09/18
FRI
＜CrossFit＞
Focus
OH Strength
W-up:
Coach's Choice
Strength:
OH Squat
8-8-8-8
*add 0-5kg from last week
WOD:
20EMOM
1+2) 300/200 m Run
3) 10-15 Wall Ball
4) 5-10T2B
Cool Down
CF Light :
WOD1:
Strict Press 4x8
WOD1:
16 EMOM
1+2) 23/18 cal row
3) 10-15 Wall Ball
4) 5-10T2B
＜HIIT＞
W-up:
2020/09/17
THU
＜CrossFit＞
Focus
Body Building
W-up:
Coach's Choice
Strength:
Super Set (15minute)
Bent Over Row
Inclince DB or KB press
Strict T2B
4sets x 8-10 reps
WOD:
13Minutes AMRAP
35 DUs
5 DL (40/30)
5 Barbell Thruster
Cool Down
CF Light :
Strength :
DL E2MOM
5x5 sets
increase weight every sets
WOD1:
10minutes AMRAP
30-20-10
Box Step Up with ball
Slam Ball
then
Max Reps Wall Ball until cap
＜HIIT＞
W-up:
Mobility/Animal Movement
WOD1
Pair WOD
8Mins AMRAP
8 Syncro Burpee
9 Syncro Wall Ball
10 Sit UP
WOD2:
10 Minutes AMRAP
8 DBL DB step Up
10 DB push Press
16 DB Reverse Lunges/ Walking Lunges
'30 Front Plank
2020/09/16
WED
＜CrossFit＞
Focus
Snatch Skill work
Long Pair WOD
W-up:
Coach's Choice
Strength:
Snatch (20minutes running Clock)
EMOM for 10 minutes
2 Hang Pwr Snatch
WOD:
In team of two
6sets for time(20 Minutes Cap)
P1: 25/20cals row
2rds of
15 wall ball
7 Sit Up
P2: Rest
*3sets each
Cool Down
＜HIIT＞
W-up:
Mobility +core 120reps
WOD1
Band Pair Agility
WOD2
80 Burpee Plate Jump On For time
(Cap 10 minutes)
2020/09/15
TUE
＜CrossFit＞
Focus
Jerk Complex
Push strength/ endurance
W-up:
Coach's Choice
Strength:
Practice: Jerk Compex
3sets of
2press+ 4 Push Press+ 6 Push Jerk
*beginner; 2 press+ 10 PusH Press
WOD:
For time (9minute cap)
50 DBL DB Box Step Over (17.5/12.5) （24/20）
*on the Minute minute 4-8 Push Up
**Nice and Slow `Push Up
Cool Down
＜HIIT＞
W-up:
Ladder
Core 140 reps
WOD1
6EMOM
O: 16 KB Goblet Squat
E: 5-8 Pull Up/Ring Row
WOD2
10Minutes AMRAP
20/16 Cals Row
15 Jumping Pull Up
10 Bolwer Squat
2 Wall Walk
2020/09/14
MON
＜CrossFit＞
Focus
Posterior Chain and Push Strength
W-up:
MObility + Core Circuit 4sets
1) Hollow rock
2) Side Needle (R)(L)
3) SA KB Farmer's carry (R)(L)
Strength:
SIngle Leg DL 4sets x 8/8
Zpress 4sets 8-10 reps
WOD:
Tabata x 3
Push Up
Walking Lunges
Burpee/UpDown
Cool Down
CF Light :
WOD1:
19Minutes AMRAP
P1: 400m Row
P2: 10 KB Goblet Squat( 20/12)
15 Bicycle sit up
20 Mountain climber K2E
25 Kb Swing
or
3rds for time (19minutes cap)
400m Row
10 KB Goblet Squat( 20/12)
15 Bicycle sit up
20 Mountain climber K2E
25 Kb Swing
＜HIIT＞
W-up:
Mobility + 120 reps core
WOD1
3Minutes AMRAP
20 Skater Hop
15 Cosacck Squat
10 K2E Mt Climber
5 Up Down Push Up
WOD2:
Circuit 3sets 45/15
Sidestep(2m) Burpee
5 Box Dip +5 Box Jump
10 Goblet Squat+10 KB Bent Over Row
10 Bicycle SIt Up + 10 SIt Up
10 High Knee Into 10 Slam Ball
*rest As needed
