2025/08/13
WED
＜CrossFit＞
Warm-Up:
Bodyweight Focus
3 Sets – Not for time
5-7 Strict T2B or Tuck Raise
20sec L-Sit Hold (ring)
20 sec Hollow Hold
Skill, Strength:
Clean Jerk
3repx 2 sets
2reps x 2sets
1rep x 2sets
*rest1min between sets
Hang Power Snatch
3repx 2 sets
2reps x 2sets
1rep x 2sets
*rest1min between sets
WOD
3rds for time;
300/250m Row ( 0.5mile/800m bike)
15 Thruster (45/35 LBS)
10 T2B
*12min cap
**ad:4rds
LIGHT
Warm-Up
Skill, Strength:
Core 3 Sets of
a) 10/10 Banded Pallof Press
b) 8/8 Plank to Side-Plank (*No Spine Rotation)
c) 16 Alt SL Vup
d) 20s/20s Heavy KB Front Rack Hold
WOD1
AMRAP 10min
10/8 Cals row
8 American KB Swing
8 KB High Pull
＜HIIT＞
W-Up
Coach's Choice
WOD1
9EMOM
1) 12/10 Cais row
2) 20 Shoulder tap＋20 Mt.climber
3) 5 DB Push up＋8 Bent over row
WOD2
"30/10×3 6min
1) Burpee Bload jump
2) KB front rack revers lunge
3) MB up down Slam ball
WOD3
TABATA
Sit up
DU
WL
2025/08/12
TUE
＜CrossFit＞
Warm-Up:
Bodyweight Focus
3 Sets – Not for time
5-7 Strict T2B or Tuck Raise
20sec L-Sit Hold (ring)
20 sec Hollow Hold
Skill, Strength:
3sets of Weighted Pull and Push
8~10 WPullup
9~10 WPush up
WOD
EMOM 24
1: 12/8 Cal Row*ad 15/10
2: 6/6 SA KB hang Snatch
3: 50 DUs
4: 4 Bar MU / 8 C2B / 12 Pull Ups
LIGHT
Warm-Up
Skill, Strength:
BSQ/FSQ
3sets x 8reps (tempo 31x1)
every set 30sec each Side Plank
WOD1
AMRAP 12min
2-4-6-8-...
Burpee
DB Reverse Lunge
Sit Up
＜HIIT＞
W-Up
WOD1
AMRAP 8min
8 DB Deadlift
8 DB Hang Clean & Press
8 Sit Up
8 Hang KNee Raise /T2B
WOD2
For Time (12min)
25 Box Jump / Step Up
25 Push Up
25 DB Thruster
25 Ring Row
25 Burpee
WOD3
TABATA
(odd) Bicycle Sit Up
(even) Flutter kick
WL
2025/08/11
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
On the 90sec × 8 sets
Clean Complex
Deadlift + Clean Pull → Power Clean + (1+1+1)
WOD
Every 5:00x4
50 DUs
15 WB
10 Single DB Box Step Up
3 Wall Walk / 5 Inch Warm Push uP
LIGHT
Warm-Up
Skill, Strength:
WOD1
＜HIIT＞
W-Up
WOD1
EMOMx8
o) 20DUs + 5 Squat Jump
e)5 Push Up+ 5 Ring Row
WOD2
For time;
21-15-9
DB Thruster
Burpee jump on the plate
Plate G2OH
*cap 10min
WOD3
Tabata
Hollow Rock or HOllow Hold
WL
2025/08/10
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat
5x5 *add weights
WOD
3rds for time;
10 Power Clean (95/75lbs )
10 Front Squat
15 Box Jump (24/20)
200m Run
*20min cap
**ad; 135/95lbs
**BIgger class: EMOM Style ( 16min )
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Tempo Deadlift (3sec down)
8reps x 4sets
@light Weights
WOD1
AMRAP10
5 Woman Maker
10 Burpee
20 Plate Russian Twist ( 10 each)
＜HIIT＞
W-Up
Banded Glutes Exercise
WOD1
AMRAP5
5 `Push Up
10 Sit Up
5 Ring Row
10 Air Squat
WOD2
AMRAP5 ( empth Bar )
8 Push press
8 Back Squat
8 BW Squat Jump
16 Mt.climber
WOD3
For time;
30 Wall Ball
30 Box JUmp
30 KB Swing
30/25 Cals row
WL
2025/08/09
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Barbell on Back Reverse Lunges
6/side *you pick weight
rest 2min × 3sets
*super sets with 5-10 Reverse Grip Pull Up
WOD
Pair WOD(Igo you go style) :
For Time
30 Devils Press 50/35lbs
200 Double Under
40 Dual DB Power Clean 50/35lbs
200 Double Under
50 Dual DB Front Rack Reverse Lunge 50/35lbs
200 Double Under
Time Cap: 25 minutes
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
15 Barbell Hip Thrust
15 Barbell Bent Over Row
15 Push Up
*Big Class USE DB
WOD1
"with your Partner
AMRAP12
50 Calories on Row
40 DBs Thruster
30 Hang Knee Raise
20 Syncro KB swing
20 Syncro Burpee
＜HIIT＞
W-Up
Tabata Core
WOD1
Cirucit
30s on 15s off x3rds
1) 15secSide Step + 15sec Slam Ball
2) Battle Rope
3) Bench Side Jump
4) Core Varitation
WOD2
AMRAP in 8
5 Dumbbell Man Makers
6 Box Step Ups with DBs
7 Sit Up
WOD3
with your Partner
100/90 Calories On bike
Every 2min 5 Burpee
*120 calories on row
WL
SNATCH
(A) (2+2) x 4-5sets
Snatch Balance
+ OHSQ
(B) 4-5 sets
3-Position SQ Snatch
*for technique purpose
above-knee, below-knee, floor
light weight (50-60%)
*for strength purpose
floor, below-knee, above-knee
medium-heavy weight (70-80%)
CLEAN
(C) (2+1+1) x 4-5sets
2 Power Clean
+ FSQ
+ Jerk
ACCESSORIES
(E) 10-12 x 3sets
Hip Thrust (DB or BB)
(F) 8-10ea x 3sets
SL-RDL (DB or BB)
*staggered stance
2025/08/08
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"3sets of
6 DB Bench press
10 weighted V-up(*holding any kind of objects )
6 bench dips(*advanced : put the object on your belly)
WOD
"Every 3min x 5 Sets (15min）
10/8 Cal Bike or 12/10 Row
6 KB Swings (moderate-heavy)
6 Burpee Box Jump
Max Sit-ups in remaining time
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Ring row
10×5 3↓1↑
superset
12 DB FSQ
WOD1
AMRAP12
10BOX Jump
10Thruster
10BW Lunge
＜HIIT＞
W-Up
Jump rope TABATA
WOD1
AMRAP9
10DB Strict press
10DB DL
10DB FSQ
WOD2
EMOM12
1)15/12cals row
2)10~15 Burpee over the row
3)rest
WOD3
TABATA row
WL
"a)
Snatch Push Press + Overhead Squat
(3+2) x 4sets ( Rack)
b)Snatch Pull 、Pause at the knee
5sets x3reps @ 90%
c)
Hang Snatch 6sets x 2reps @65%
"
d)Clean + Hang Clean + Jerk
(2+1+2)
@65-70%
"
Accessory
Push Press
3sets x 5reps
Front Squat
3x3 @70% "
2025/08/07
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hand stand walk Progression
-Wall Plank Hold (face wall, 20–60 sec)
-Wall-Facing Handstand Hold (chest to wall, 20–60 sec)
-Box Handstand Shoulder Taps 10-20reps
-Hand stand hold with partner 20-60sec(Use PVC)
-Hand stand walk with partner(Use PVC)
WOD
5EMOM
Hand stand walk in 30sed
For time of
21-15-9
Thruster(115/85lb)(52/39kg)
Push Up
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3rounds super sets of
(A)
20sec Side Plank(R)
20sec Side Plank(L)
(B)
20sec Cross Crunch(R)
20sec Cross Crunch(L)
(C)
20sec L sit hold
WOD1
12AMRAP
5 Heavy KB Swing
20/15cal Row
10 Sumo DL High pull with KB or BB
＜HIIT＞
W-Up
Coach's Choice
WOD1
3rounds(45sec on, 15sec off)
Squat K2E(Air SQ>touch knee to elbow=1rep)
Push up shoulder tap(Push Up>touch both shoulder=1res)
Crunch sit up
WOD2
10EMOM
O)45sec Cardio
E)50-100DU
WOD3
TABATA core
Hollow swing
WL
Focus on pull under the bar into full bottom position
(A)Snatch
●Snatch High Pull + Muscle Snatch x 3 sets @ light weight
(1 High Pull + 1 Muscle Snatch = 1 rep)
●3-Position Snatch Drop (from standing, no dip) x 3sets
Positions:
-Tall Snatch (high pull under)
-Snatch Balance (no dip)
-Snatch Balance (with dip)
●Pull Under Complex – 3sets, building in weight
-1 Snatch High Pull
-1 Snatch from Power Position (tall)
-1 Full Snatch
●1rep Snatch in 10min
(B) SQ CLEAN in 15min
●Clean Pull to Tall Clean – 3 sets
-1 Clean Pull
-1 Tall Clean
●Clean Complex – 3 sets
-1 Pause Clean at Knee (2 sec pause)
-1 Clean
-1 Front Squat
●Jerk Complex from rack – 3 sets
-1 Dip & Hold (2 sec)
-1 Power Jerk
-1 Split Jerk
●1rep Clean&Jerk in 10min
(C)ACCESSORY
3sets
4reps of BSQ/FSQ
