2020/02/19
WED
＜CrossFit＞
W-up:
Testing mental toughness
mobility
WOD:
Scaled
7rounds for time
7 Hand Resease Push Up
7 DB thruster(20/15)
7 Hang Knee Raise
7 DB DL(20/15)
7 Burpees
7 KB swings (24/16)
7 Pull Ups
WOD:
"""Tell Basic the seven to
improve their mental taough ness
Original
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
c-down
＜HIIT＞
W-up:
Tabata W-up
WOD:
10min Circuits(30sec on, 30sec off)
Battle rope variation
WOD2:
Base Line(7mins time cap)
500m Row
40 Air Squat
30 SIt up
20 Push Up
10 Pull up
Fitness:Box Push up/ Banded Pull Up
Finisher :
core coach's choice
c-down
2020/02/18
TUE
＜CrossFit＞
W-up:
Squat Prep
Strength:
back squat (5x5@75%)tempo (20-1)
*add 0,or 2.5-5kg from last week's back squat
*focus on descent movement
WOD:
For Time (12T-cap
3rds of
20 DB Box step over(15/10)
12 HSPU
*Beginner: Box HSPU/ Strit DB Press
**RX`d +:22.5/15
c-down
＜HIIT＞
W-up:
MObility
WOD:
5min AMRAP
20 Pike n dips
20 WB thruster
WOD2:
Dynamic core 10min
Finisher :
6min AMRAP
10 Ring jmping squat
10 Ring jumping lunge
10 Push up/Box push Up
c-down
2020/02/17
MON
＜CrossFit＞
Metcon Day :
W-up:
Mobility n ladder
WOD 1:
6min AMRAP
15 KB Swing(24/16)
10 KB side jump over burpee
WOD2:
8min EMOM
O : 8 strict pull up
E : 8 Ring Dips
Beginner:Banded Pull Ups/Ring Row, box Dips
Finisher :
3rds of
30sec on/10 sec off
a) Flatter Kicks
b)Front Plank
c)diagonal sit up
*30~60sec rest Between Sets
c-down
＜HIIT＞
W-up:
Mobility n ladder
Same as CrossFit
Here is optional workout
3rds of 12
Plate/DB reverse fly
Band Triceps extension
Band pull
WOD2:
6min AMRAP
5 inch worm Push Up
5 Burpee
8 Bench Dips
8 Ring Row
c-down
