2020/04/03
FRI
＜CrossFit＞
W-up:
Coach's Choice
Dynamic W-up
Core Strength :
6EMOM
1:Front Plank
2:Hang Hold(L-sit or Knee raise )
3: Diagonal Sit UP
*35-45sec of work
WOD:
5Min AMRAP
10 Kb Swing
10 Sit Up
10 Wall Ball
3mins rest
5Min AMRAP
Max Cals ROws
Optional Finisher
Coach's choice
c-down
＜HIIT＞
W-up:
Quick Mobility and Tabata W-up
WOD:
8EMOM
O:10m Run + Up Down into back peddle x 3
E: 5 Up Down + 5 Sit Up+ 5Push Up
WOD2:
8min EMOM
O : 15 Hip Thrust with DB
E : 8/8 Lunges
WOD３:
Tabata Jump Rope
c-down
2020/04/02
THU
＜CrossFit＞
W-up:
Coach's Choice
BackSQ Prep
Strength :
Back Squat
10(Empty Barbell)- 10-8-6-10-8-6
@moderate weight
WOD:
For 12mintues *E2MOM
1-2: 350/300M row
3-4: 5/5 Single Arm DB Pwr Clean(15/10) +50 DUs
c-down
＜HIIT＞
W-up:
Quick Mobility and Agility
WOD:
6sation 30sec on/10sec off 2rds
a) Battle Rope
b) Sit UP
c) Box Jump
d)Hang Knee Raise
e) 6high Knee+ Burpee
f) Toe touch
*60sec rest between rounds
WOD2:
4station 2sets: 40sec on/20sec off
a) Kb Swing
B) Runner
c) Kick Through
d) Plank K2E
*1min rest
WOD３:
Core Twists
3-4sets Coach's Choice
c-down
2020/04/01
WED
＜CrossFit＞
W-up:
Coach's Choice
Strength:
Sumo DL
9-6-3-1-3-6-9
*increase weights every set
*go hit little heavy in the 2nd wave
WOD:
21-15-9
DL (60/45)
Pull Ups
c-down
Tabata
Core oblique
＜HIIT＞
W-up:
Quick Mobility and Agility
WOD:
5min AMRAP
10Side Lunges
5 Push up
10 KB Swing
5 Goblet squat
*Beginner; Box Push UP,
Advanced: Jumping Push UP
WOD2:
15min AMRAP
250m Row
20 Jumping pull up
15 Burpee
10 Single DB Push press(5each)
5 Box(ring) dips
WOD３:
Core
c-down
2020/03/31
TUE
＜CrossFit＞
W-up:
Coach's Choice
Banded OH Mobility
Half Kneeing shoulder DB press 3sets of 5 each
Strength:
Review with PVC
Push press
5(empty barbell) 5-5-5-5
WOD:
"Regionals9.1"(time Cap 10mins)
500 M row
30 Burpee
10 Shoudler to Over head(75/42.5)
*make 2 heat"
c-down
＜HIIT＞
W-up:
Mobility and Ladder
WOD:
7min AMRAP
15Air Squat
10 Push up
5 V sit up
*Advanced: with band
WOD2:
10min AMRAP
10 Kb DL
20 Mountain Climber
10 KB swing
20 Standing Cross K2C
10 Up Down
WOD3:
Tabata Style
Runner
c-down
