2024/08/17
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Coach's CHocie for 10minutes
WOD
"For time 30min
50-40-30-20-10
Cals row
DB snatch(22.5/15)
100-80-60-40-20
DU"
LIGHT
Warm Up
Skill, Strength:
"Push Jerk
4×6
*super sets with 12 DB Plank Through
*leg Drive """
WOD1
"3Rounds:
9 DBs Deadlifts
400 M Run/ 450m Row
9 Push Up
9 Sit Up
*cap 13minutes "
＜HIIT＞
Warm-Up:
2 Sets easy pace:
:20 Second Plank on hands
:20 Second Side Plank each side
8 Inch Work No Push Ups
30 Jumping Jacks"
WOD1:
"""6 minutes As Many Reps As Possible:
10 Sit Ups
10 Lying Wiper
10 Alternating Bicycles
10 Flutter Kicks
*10each leg
WOD2:
6 Minute As Many Reps As Possible:
12 Alternating Dumbbell Snatches (12 total)
12 Air Squats
WOD3:
"3rds:
25/20 Calorie Rows
12 Burpee Box Jump Overs (24/20 inches)
WL:
Warm Up :
Muscle Clean : Building up to heavy 3x3
No Contact Muscle Snatch + BTN Push Press + OH Squat 2(1+1+1) x 3
1) Hang Squat Clean at Knee Height
1x4
2x3
2x2
2) Box Power Snatch(Knee )
1x5
2x3
2x2
*安全面第一
3) SNatch RDL 3x10 RPE8
4) CLean Deadlift 3x10 RPE8
5) DB Pull Over 3x10
2024/08/16
FRI
＜CrossFit＞
Warm-Up:
10min Core coach's choice
Skill, Strength:
8min EMOM
3 T2B
3 Burpee box jump over
add 1rep each set
WOD
8min AMRAP
3 Thruster(95lb/65lb)
3 Pull up/C2B
Ad:135lb/Bar or Ring MU
LIGHT
Warm Up
Skill, Strength:
"SnatchGripRDL 3x10
*super set with 20 Weighted Russian Twist s"
WOD1
"AMRAP10
250/200m Row
3 Push Up/HSPU
5 Pull Up
10 DB Push Press
15 Air Squat "
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Pair Syn６Minutes AMRAP
3 SynBurpee
6 Step Up with Ball
9 wall Ball
WOD2:
21min circuits(45on, 15off)
1)Double KB deadlift(narrow stance)
2)Jump Rope
3)Hollow rock hold or swing
4)Double Kb deadlift(wide stance)
5)Box Jump/step up
6)Plate OH SQ
7)Plate russian twist
WOD3:
strech
WL:
2024/08/15
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Jerk (15min)
2 Push jerk+2 Split jerk
WOD
"15min AMRAP
1-2-3-4-5-6-7-8-9-10…
Women Maker(Reneged row+Cruster)
10-20-30-40-50-60-70-80-90-100…
DU
LIGHT
Warm Up
Skill, Strength:
WOD1
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"15min AMRAP
8 Push up
8 Ring row
8 Lunge jumpp
8 Slam ball
8each russian twist
WOD2:
"6 EMOM
5 Broad jump
5 Reverse burpee
WOD3:
"TABATA
Runner
10 High knee+1 Burpee
WL:
Warm Up :
Muscle Snatch : Building up to heavy 3x3
No Contact Muscle Snatch + BTN Push Press + OH Squat 2(1+1+1) x 3
1)
Power Snatch 10x1 (EMOM) 75%
2)
Clean(Squat Clean ) + Power jerk 10x1 (EMOM) 75%
3)
Pull Up (weighted) 5-4-3-5-4-3
or
Bent Over Row 3x10
4)
Front Squat 4x2 @RPE8
*add few kg from last week
5)
Stiff leg Box Jump 2x10
2024/08/14
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement practice
Snatch* building up to workout weights
WOD
30 EMOM
1) 15-20 A KB swing (24kg/16kg)
2) 8-10 Burpee Pull up
3) 1 Snatch(80%-90%)
LIGHT
Warm Up
Skill, Strength:
"Back Squat 3x8
Stict Hang Knee Raise 3x10
*same weights 70-8 0% (feeling)
"
WOD1
"3 rounds for time of:
25 Double-unders
10 1-arm DB split snatch (per arm) - 15-20% BW
12/10 Cals Row "
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
30/10×3
1) Ladder
2) Battle Rope
3) Bear claw
4) Devil's Press
WOD2:
"2min on/1min Off ×5
Rowing(70%~80%)
WOD3:
For time 10min
21-15-9
G SQ
V-up
KB Swing
WL:
Warm Up :
Muscle Snatch : Building up to heavy 3x3
No Contact Muscle Snatch + BTN Push Press + OH Squat 2(1+1+1) x 3
1)
Power Snatch 10x1 (EMOM) 75%
2)
Clean(Squat Clean ) + Power jerk 10x1 (EMOM) 75%
3)
Pull Up (weighted) 5-4-3-5-4-3
4)
Front Squat 4x2 @RPE8 *add 0-2.5 kg from last time
5)
Stiff leg Box Jump 2x10
2024/08/13
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pull strength
5set
3 Weigthed Pull up
8 Landmine T bar row
WOD
For time 20min
21-18-15-12-9-6-3
Cals row
T2B
After each set 200m Run
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of
6/6 Half Kneeling Shoulder Press
8/8 Cosacck Squat
10/10 ALt DB CHest Press
WOD1
3rds of
1) 200m Run
2) 15 WB
3) 500/400m Bike
4) 10 High Plank Row (5/5)
5) Rest
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
5AMRAP
5 Push Up
10 Sit Up
5 Ring Row
10 Air Squat
WOD2:
EMOMx8
8 DB Thruster
8 Burpee Over the DB
WOD3:
For time;
400m Run
30 Devils Press
200m Run
20 Devils Press
100m Run
10 Devil's Press
2024/08/12
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring dips
5×5
After each set 12 Sida rise
WOD
15 EMOM
1) 10 OH SQ(40kg/25kg)
2) MAX DU
3) 10 Front Squat(40kg/25kg)
4) MAX Wall ball(20lb/14lb)
5) Rest
Ad;(60kg/35kg)
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
AMRAP12
400m Run/ Row
10 DB Front Squat
3 Wall Walk
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
5Minutes AMRAP
20 Air Squat
35 DUs/45 Single
WOD2:
Fort Time
By In 400m Run
50 Pull Up/Ring Row
50 Air Squat (KB Goblet SQ)
50 Hang Knee Raise
50 Push Press
By Out 400m Run
WOD3:
5min Core training
2024/08/11
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min practice
3RM T&G clean
WOD
6min AMRAP
5 S2OH
5 Bar facing burpee
2min Rest
6min AMRAP
5 Snach
5 Burpee side jump over
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOMx6
1: 12-10 Strict Pull Up
2: 12-10 Bench/Ring Dips
WOD1
AMRAP15
40 Cals Row
30 KB Swing
40 Cals Row
30 Sit Up
40 Cals Row
30 Burpee
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
For times:
80 Cals with your partner
WOD2:
EMOM15
min1 :10 Burpee
min2:15 Squat Jump
min3: 15 Push Up
min4: 20 Jumping Lunges
min5;20 Russian Twists
WOD3:
Fort time of:
50 Alt DB Hang Power Snatch
25 Burpee Over DB
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
