2021/06/15
TUE
＜CrossFit＞
T2B
W-up:
G: Run 200-400m as group
S: 3set
10 Scalpular Push Up
10 Active Shoulder
30sec Hollow Hold/ L SIt Hold
Strength
Review T2B( Kipping )
4EMOM
O: 5-10 T2B
Ad: 5 Pull Up+ 5 T2B unbroken
WOD
EMOM x 3sets (50 on 10 Off)
1) Box Jump
2) Renegade Row
3) Wall Ball
4) DB Push Press
5) Rowing for cals
6) Rest
* write down the score
Light
Pull Strength
Wup
Agility
Strength
Barbell Hip thrust
3x 15 reps
WOD
12min AMRAP
8 Push Up
10 Box Jump
12 Sit Up
14 Kb Swing
*tone; Plate Press
＜HIIT＞
Wup
Ladder + Core
WOD
For time; (10min)
300/250m Row
30 Lunge complex with Single DB
15 Db Strict Press
*(3reps=Lunge+Lunge+ Squat )
WOD
3rd for time of (9min)
30 SLam Ball Russian Tiwst
20 Slam Ball
10 Ring Row
WOD
"3min Max Lunge Burpee
Score : total reps"
2021/06/14
MON
＜CrossFit＞
OH
W-up:
CoacH's Choice
Strength
Sumo DL
10-8-5-5-5
90sec rest between
*buildign up to heavy 5
WOD
For time (15min cap
1000m Row (Stroke <24)
25 DeadLift (70/50)
50 DB Strict Press (2sec down)
Light
Pull Strength
Wup
Agility
Strength
Wide Bench Press
・3sets of 10 (3sec down)
2sets to buildng Up
DB Arm Curl
・3sets of 12
WOD
For time (15min cap )
1000/800m Row (Stroke <24)
25 Box Jump
50 DB Strict Press (2sec down)
＜HIIT＞
Wup
Mobility
WOD
6min AMRAP
25 Mountain climber
20 Knee to elbow wide stance squat
15 Crunch sit up
WOD
6min AMRAP
10Wide Stance KB squat
10 Sit up
5 10 High knee + Burpee
WOD
Coach's CHocie
2021/06/13
SUN
＜CrossFit＞
OH
W-up:
CoacH's Choice
Strength
Push Press (12mins )
5sets x 3 reps
building up UP heavy
WOD
12min AMRAP
3 Muscle Up/5C2B or Pull Up/ 8 Ring Row
10 Hand Rerease Push Up/ Plate Press
35 DUs/ Single
*add 1 rep MUs/ Pull Up/ Ring Row every round
Light
Pull Strength
Wup
Agility
Strength
Bent Over Row
3x 12
Plate T Y W x 8reps
WOD
9min AMRAP
50 DU/65 Single
15 Wall Ball
10 Ring Row
＜HIIT＞
Wup
Mobility
WOD
8EMOM (40/20)
1) 10 Ring Row
2) 4 Bicycle+ V-up
* ad: Feet elevated Ring Row
WOD
7min AMRAP
50 DU/65 Single
30 Mountain climber
WOD
"3min Max Lunge Burpee
Score : total reps"
2021/06/12
SAT
＜CrossFit＞
UpperBody
W-up:
G: 3mins of rowing
*focus on fast legs
S: 2sets of
8 Scapular Push Up
10 Plate DeadLift
25 Single Under
Strength
Sumo DL High Pull (15mins)
4sets x 5 reps
*building up to moderate weights
focus on hip extension
WOD
16min AMRAP
In team of 2,
1000m Row
100 Single DB Box Step Up (15/10) (20/16)
100 Single DB OH FWD Lunges
100 Burpee
100 Syncro Hang Knee raise
Light
Lower Body Strength
Wup
Tabata Style Dynamic
Strength
Sumo DL High Pull
4sets x 5 reps
*building up to moderate weight
WOD
3rd for time (14mins)
500/400m Row
30 Superman
30 Hang Knee Raise
＜HIIT＞
Wup
WOD
"3rd for time
500m Row
30 Sit up
30 Superman"
WOD
"6min AMRAP
25 Mountain climber
20 Knee to elbow wide stance squat
15 Crunch sit up"
2021/06/11
FRI
＜CrossFit＞
OH/ Stamina
W-up:
Coach's Choice
Strength
Strict press
6setsx 3 reps
Building up to Heavy 3
WOD
15minutes Running Clock
3rd of
10 Barbell Back Squat (50/35)
14 Kb Swing (24/16)
18 Sit Up
in remaining time of Max cals row
*Goald: 70+/60+ calrs
Light
Press
Wup
Coach's Choice for 7mins
Strength
Push press
5x 5sets
WOD
8EMOM
O: 15 KB Swing
E: 12Kb Side Jump Burpee
＜HIIT＞
WL " Clean"
WGS
1) Tall Clean
3 x 4reps
*Focus on pulling under the fast
2) Clean DL + Clean Pull + Power Clean
5 sets x 2( 1+1+1)
*building up to 70%
3) Squat Clean
6sets building up to heavy
*start at 50% of your 1 RM
4) Back Squat / DL
5sets x 4 reps (2sec Down)
2021/06/10
THU
＜CrossFit＞
Front Squat
W-up:
Mobility for squat
2sets of
10 Reverse Lunges+ Twist
10 GoodMorning
10 PVC Front Squat (3sec Hold)
Strength
Front Squat (Every 2 min )
5x5 increase weight every sets
*1~2 practice sets
WOD
13 minute AMRAP
4 DB Thruster (15/10)
8 T2B/ Hang Knee Raise
32 DUs/ 45 Single
ad: 20/15
*goal: 9 + Rds
Light
Squat
Wup
"WGS
2sets of
10 Reverse Lunges+ Twist
10 GoodMorning
10 PVC Front Squat (3sec Hold) "
Strength
6 Back Squat x4 sets in 10mins
increase weight every sets
WOD
10 AMRAP
6 DB Snatch
6 DB Front Squat
12/10 cals
＜HIIT＞
Wup
Agiity or ladder coach's choice
WOD1
30sec on/15sec of
4rds of
Runner
Bicycle Sit Ups
Burpee
Standing K2E
Jumping Pull Ups
*30sec rest b/t sets
WOD2
9min Circuit
40sec on, 20sec off
Rowing
Plate Russian twist
Lunge jump Complex
2021/06/09
WED
＜CrossFit＞
Rowing Technique+ Handstand Push Up
W-up:
Quick MObility
into
Specific W-up
3sets of
100m Run
5/5 SA DB Strict Press
10 Pike Position Push Up
20sec Hollow keep
Strength
9 min AMRAP
3-6-9-12-15.....
Strict Hand Stand Push Up
200m Run
Tone: Z Press,
*review Hand Stand Push Up
WOD
Rowing for 10mins (Below 22 stroke)
*5min explain today's focus( Coach's Choice)
＜HIIT＞
Long WOD
Wup
10min of Agility + Reaction Game
WOD1
20 min AMRAP
40 Mt.Climber
30 Wall Ball
20 Sit Up
10 SA DB Press
5 Wall Walk / Inch Worm
10 SA DB Press
20 Hang Knee Raise
30 MD Ball Lunges
40 Jumping Pull Up
