2024/08/08
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Stability Core 3set
15 each Pallof Press
30sec KB Hollow
20sec each Copenhagen plank
30sec Elbow Plank on Plate
WOD
16min EMOM
1) 60 DUs
2) 16 Alt DB Snatch
3) MAX Wall Walk
4) Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Coach's Choice for 10minutes
WOD1
2:00 on /1:00 off x 4
200/150m Row
5 Pull Up
10 KB Swing
15 Air Squat
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
8 AMRAP
2 Wall Walk
4 Renegade Row
6 Ring Row
8 DB DL
WOD2:
8 EMOM
3 Burpee Box Jump Over
6 Box Step Up
WOD3:
8min For time
100 DUs
500m Row
1000m Bike
2024/08/07
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
OH SQ
5-5-5-3-3-3
WOD
AMRAP 8min
6 Burpee Over the Bar
8 Deadlift
10 Pull Up
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat 3x10
*same weights 65-70% (feeling)
WOD1
3rds for time
400m Row
21 Ring Row
12 Alt Snatch
＜HIIT＞
Warm-Up:
WOD1:
Every 3min ×3set
10 Devils Press
15 Sit Up
extra time Air chair
WOD2:
7min AMRAP
20 DU
5 DB Thruster
WOD3:
TABATA
Bike
Burpee
2024/08/06
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx10
Clean+Squat Clean + Front Squat + Jerk
*60-80% of your weakest exercise
WOD
AMRAP8
8 Wall Ball
8 T2B
8 Alt Pistol Squat
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of
6/6 Half Kneeling Shoulder Press
8/8 Lateral Box Squat ( One foot on the box )
WOD1
3rds of
1) 200m Run
2) Max Sit Ups
3) 250/200m Rows
4) Max DB Hang Clean & Jerk *switch every 5reps
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
8min AMRAP
250m/200m Row
5 DB Thruster
5 Burpee DL(35lb/25lb)
WOD2:
2min×3set
10/8 Cals Bike
Max Box jump over
*1min Rset
WOD3:
For time 10min
200m Run
30 Push up
200m Run
30 Ring row
200m Run
30 Wall ball
2024/08/05
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Heavy Deadlift
3-3-2-2-1-1
(3=80%~85%,2=85-90% 1= 90%~95%)
WOD
For time of ;
50 KB Swing
40 T2B
30 DUs
20 Pull Up
10 Thruster
5 Bar Muscle Up
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of 15reps each
Barbell or DBs RDL
Front Squat
DB Chest Presss
Banded Lat Pull Down
WOD1
AMRAP10
10 Barbell Push Press
10 Cals Row
10 Box Jump
10 Sit Up
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/08/04
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Heavy Bench press
3-3-3-1-1-1
(3=80%~85%,1=90%~95%)
WOD
For time 18min
1-2-3-4-5-6-7-8-9-10
Devil press
2-4-6-8-10-12-14-16-18-20
Box set up over with Single DB
ad:50/35#
Rx'd 35/25#
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat 3x10
*same weights 65-70% (feeling)
WOD1
AMRAP 12
P1) Rowing for meters
P2) 5Burpee On the Plate (45/35#plate) + 10 Plate G2OH
*socre: meter on rowing
P1がROWしている間にP2はバーピーとG2OH終わったら交代
＜HIIT＞
Warm-Up:
Card
WOD1:
3min AMRAP×3
5 Slam ball
5 MB clean
5 Wall ball
*90sec Rest
WOD2:
Every20sec×5
1) Push up
2) Inch worm
3) Plank jack
4) Up down
WOD3:
For time 10min
1000m Row
Every90sec 5 Burpee over the row
2024/08/03
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
12 EMOM
1) 8-10 Burpee box jump over
2) 15-20 Wall ball
3) 30sec DBL KB front rack hold
*Begginer 4) Rest
WOD
12 EMOM
1) 10-12/8-10 Cals Bike/Row
2) 10-15 T2B
3) 30sec DBL KB OH hold
*Begginer 4) Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Strict press
5×5
*Push straight
WOD1
10min AMRAP
8 Box jump over
6 Hang knee rise
4 Ring row
2 Wall walk
＜HIIT＞
Warm-Up:
Card
WOD1:
10 EMOM
1) 30-50 DU/80-100 SU
2) 45sec Rowing
WOD2:
7min AMRAP
20 Mt.climber
10 DB DL
5 DB Push press
WOD3:
30/10×3
1) Bike
2) Burpee get over
3) Shttle run
4) Air chier
W-Up: Stoss Press 3x5reps , Single Leg Jump 3x3 each
1)
Muscle snatch+ BTN Push Press - 40% (of snatch) x 3 x3
2)
Power Snatch 5x2reps *building up
3)
Power clean + Jerk 60-80% of 1RM x10, 1min rest
4) Strict Press 3x10 & Bent Over Row 3x10
2024/08/02
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Pull strength
5set
3 Weighted Pull up(Band)
6 Bent over row
*Back Muscle strength
WOD
8min AMRAP
12 Cals row
6 DBs SQ clean(50lb/35lb)
2:00 Rest
8min AMRAP
30 DU
6 DBs Clean&Jerk(50lb/35lb)
LIGHT
Warm Up
Coach's Choice
Strength
Deadlift 5x5
WOD1
AMRAP10
2 Wall Walk /4 Inch Warm Push Up
4/4 DBs Lunges
6 DB Push Press e
10 Wall Ball
＜HIIT＞
Warm-Up:
WOD1:
6min AMRAP
6 Box Jump
6 Box step up
6 Push up
WOD2:
8min EMOM
6 DB Plank row
6 DB Thruster
WOD3:
ABATA×2
10 High knee+1 Burpee
Ellbow plank
W-Up: Stoss Press 3x5reps , Single Leg Jump 3x3 each
1)
Muscle snatch - 40% (of snatch) x 3 x 2
2)
Power Snatch 5x2reps *building up
3)
Power clean + Jerk 60-80% of 1RM x10, 1min rest
4) Strict Press 3x10 & Bent Over Row 3x10
