2022/05/16
MON
＜CrossFit＞
Warm-Up:
Shoulder Mobility
SKILLS & STRENGTH
Review Overhead Squat
WOD1
5 rounds:
35 calorie row
30 overhead squats using empty barbell
12 burpees over bar
Rest 1 minute between rounds
Light:
Lower Body
W-up
Strength
"3sets of 40on/20off
1)Bulgarian Squat (R)
2) Bulgarian Squat (L)
3) DBL KB DL"
WOD1
"3rds for time ( 10minutes cap)
1minutes of Rowing
12 DBL DB G2OH
10 Push Up
**score toral meter on row
**goal; 1000/800m """
＜HIIT＞
Warm-Up:
WOD1:
Tube side jump(反復横跳び）
5 x 20sec
20sec rest between sets
WOD2:
10min EMOM
O:Row 250m/200m
E:15 Push up
WOD3:
tabata Core
o: Runner
e: Weighted Russian Twist
2022/05/15
SUN
＜CrossFit＞
Metcononly
W-up:
Coach's Choice
SKILLS & STRENGTH
For time:
40/33 cal row
30 alt db snatch 50/35
10 ctb pull ups/pull-ups / banded pull ups
30 hspu/ seated db press
10 ctb pull-ups/pull-ups / banded pull ups
30 alt snatch
40/33 Cal row
3sets of
12 Hip Thrust
6/6 Barbell Back Reverse Lunges
@same weight all across 3sets
Light:
Lower Body
W-up
Strength
"with in 15minutes complet a1-a3:
a1; Back Squat 3x10 @60% of 1RM (3↓）
a2; Bar bell Hip Thrust 3x10 @ same weights
a3: Heavy KB Swing 3x8
*a1→a2→a3 pereat
WOD1
"4rds for time ( 10minutes cap)
1minutes of Rowing
50 DUs or 75 Single
20 DB Push Press
**score toral meter on row
**goal; 1000/800m "
＜HIIT＞
Warm-Up:
mini Workout coach's choice
WOD1:
Core Training 5-10minutes
WOD2:
prepare for WOD
WOD3:
20min AMRAP
500m Row
10 Pull up
20 Air Squat
10 DB Back Lunge
20 KB DL jump
2022/05/14
SAT
＜CrossFit＞
EMOM
W-up:
Shoulder Mobility
+ Turkish Get Up 3each
Strength
Practice HSPU for 8minutes
then
EMOM 5 minutes
8 wall balls 20/14 lbs
5-10 handstand push ups
Choose a set on HSPU that you can try to hold unbroken throughout the workout.
If you don't have HSPU yet, you can substitute and scale to wall walks.
WOD
For time; (8minutes cap)*2heat
8 Squat Snatch(50/35)
20 Muscle Up / C2B /Pull Up/Banded Pull Up
8 Squat Snatch
*fitness; Power Snatch + OH Squat
Light:
Bench / PullUp
W-up
Strength
"3sets of
10 Bench Press
6 Banded Pull Up
*add 1set of warm up practice sets
*use same weight from last week
WOD1
2rds FT( 9minutes cap)
16 DB Snatch
50 DU/75 Singles
16 DB Clean & Jerk
50DUs/75 Singles
＜HIIT＞
Warm-Up:
WOD1:
9EMOM (45on/15off)
1) Rowing
2) Bike
3) Ski
WOD2:
5min AMRAP
5 Burpee
10 Hang knee raise /Lying Leg Raise
15 Bicycle sit up
WOD3:
7min AMRAP
10 KB swing
10 Bowling squat(5 each leg)
※if you can, hold KB front ruck hold
10 Ring row
Weight Lifting
(A1) Hang Snatch +OHS + Squat Snatch
(1+1+1)*5ets
(A2) Hang Clean +FSQ +Squat Clean
(1+1+1)*5sets
*focus on bar proximity and not crushing the bar on collar-bone
(B) High Pull + Power Snatch
(1+1)*5-6sets
*chose Snatch or Clean
(C) Snatch or Clean (10min)
build up to today's heavy double
2022/05/13
FRI
＜CrossFit＞
SumoDL
W-up:
SKILLS & STRENGTH
Sumo DL
5 x5 reps
*1~3sets of Warm Up
**increase weights every set
WOD1
For time(13min)
buy in 513m row
30 Box jump over
30 S2OH with empty Barbell
30 F SQ
30 Burpee over the bar
*ad; 30/20
*in big class
For time(13min)
buy in 513m row
30 Box jump
30 DB S2OH
30 DB F SQ
30 Burpee
Light:
SumoDL
W-up
Strength
SumoDL
10-10-8-8-6-6
WOD1
"For time(13min)
buy in 513m row
30 Box jump
30 DB S2OH
30 DB F SQ
30 Burpee
＜HIIT＞
Warm-Up:
WOD1:
Wall walk 3 x 10
If you can, HSPU 3 x 10
WOD2:
12min AMRAP in pair
10 Syn DB Push prtess
15 KB Swing
20 WB Sit up pass the ball
25 Syn Mountain climber
WOD3:
2022/05/12
THU
＜CrossFit＞
Bench Press / Pull Up
W-up:
SKILLS & STRENGTH
"Every 3 minutes x 5sets
5 Banded C2B Pull Up
7 Bench Press
@moderate weights
no miss"
WOD1
"3sets of
5EMOM
1) 12/10 cals Row
2) 15 WB
3) 6 Devi Press
4+5)300m Run
*ad: 15/12 cals, 20 WB , 400m "
Light:
SumoDL
W-up
Strength
SumoDL
10-10-8-8-6-6
WOD1
"For time(13min)
buy in 513m row
30 Box jump/ Plate Jump
30 DB S2OH
30 DB FSQ
30 Burpee/ UpDown
＜HIIT＞
Warm-Up:
WOD1:
Lunge walk
4 x 20m
WOD2:
15min AMRAP
10 Diagonal Sit up
20 Pike n dips
30 Plate G2OH
40 DU
WOD3:
Back Squat 3x10 reps
Ball Toss 3x x 10 reps
2022/05/11
WED
＜CrossFit＞
Kipping/Buttefly
W-up:
SKILLS & STRENGTH
Kipping Practice for 10minutes
WOD1
For time:
10-20-30
(SA)DB Step Up(15/10)(20/16inch)
(SA)DB OverHead Lunges
Cals Row
*ad; DBL DB
Light:
Press
W-up
Strength
Strict Press
10-8-5-5-5
*try heavier than last week(+2.5-5%)
WOD1
10 EMOM
5 DB Thruster+ 5 Burpee+ 5 Situp
＜HIIT＞
Warm-Up:
3 x 10 Tube Ring lat pull down
バーからチューブを吊るし、リングをつける
WOD1:
6min AMRAP
9 Lunge complex jump
10 Sit up
11 Box dips
WOD2:
100 Mountain climber for time
WOD3:
2022/05/10
TUE
＜CrossFit＞
BodyBuilding
W-up:
Rotator Cuff Exercise
SKILLS & STRENGTH
3set of Compound Set
(A) 2-3-5-10 Seated Shoulder Press (Ladder Set)
(B) 12 Bent Over Rear Delt Flye
*one ladder set = (2+3+5+10reps) 10s rest between each rep scheme
*no rest between (A) and (B)
*rest 90s after (A)+(B)
WOD:
"KALSU"
For Time (12min Cap)
100 Thruster (40kg/30kg)
*every minutes perform 5 Burpees
*start 0:00 with Burpees
*Beginner: DB Thruster + Up Down
*Adjust weight so you can do 8-10 Thrusters in 1min
Light:
Bench / PullUp
W-up
Strength
"3sets of
12 Bench Press
6 Banded Pull Up
*add 1set of warm Up practice sets
*use same weight from Last week
WOD1
3rd for time(10minutes cap)
10 DB Push ress
20 Front Plank knee to Elbow
10 Cals Row
20 Superman
＜HIIT＞
Warm-Up:
WOD1:
DB Box step Up
3 x 10 (10 each leg)
2 x 10 Burgalian squat(〃）
WOD2:
10min Core ex
WOD3:
6min AMRAP
10/8 cals on bike
10 Burpee
＜LIT＞
a) Banded Hip Activation
b) Core 150reps
c)
Back Squat / DL
6minute o building up to 60% of 1RM or Starting weight
then
5x10 reps
d)
30minutes AMRAP (3↓）
250m Row (<26)
20 DB Chest Press
10/10 One Hand Row
10 DB Front Squat
10 Front Raise
10 DBL DB Clean & Jerk
*rest 1~2minutes
