2019/10/15
TUE
＜CrossFit＞
W-up:
Agility and mobility
Strength:
Single Arm DB row
3sets of 8 each arm
Leg Toss 20
WOD:
10mins AMRAP
20 Renegade ROW
50 DUs
20 Reverse Lunge
50DUs
c-down
＜HIIT＞
W-up:
Prepare for WOD
WOD1:
20min AMRAP
500m Row
10 Pull up
20 Air Squat
10 DB Back Lunge
20 KB DL jump
c-down
2019/10/16
WED
＜CrossFit＞
W-up:
Shoulder mobility
Strength:
Strict Press
10-8-6 then
5sets of 3
*increse weight
WOD:
Baseline
500m row
40 Air squat
30 sit up
20 Push Up
10 Pull up
10mintues time cap
c-down
＜HIIT＞
W-up:
Agility and mobility
WOD1:
Tube side jump
5 x 20sec
20sec rest between sets
WOD2:
10min EMOM
O:Row 250m/200m
E:15 Push up
WOD3:
TABATA
Sit up
c-down
2019/10/17
THU
＜CrossFit＞
W-up:
Agility and Animal walk
WOD:
5min AMRAP
10 Slumball
12 KB swing
5 T2B
WOD2:
12min circuit
40sec on, 20sec off
-Battle rope
-Air Squat
-Plate OH lunge
-Hollow rock swing
c-down
＜HIIT＞
Same as CrossFit
