Workout Of the Day (WOD)
Programmed by Coach Youngsang
[ 공지 ]
*2월 21일 (다음주 토요일) 토요일 정규 수업은 본 역도 훈련으로 인해 없는 점 양해 바랍니다.
Monday
2/9/2026
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I. Strength
Front Squats
10*3 (60%)
*from the ground
Clean
1-1-1-1-1
II. Workout of the Day
CrossFit 18.2 Open
For Time:
(Time Cap: 12 min)
1-2-3-4-5-6-7-8-9-10
Dual-Dumbbell Front Squats (50/35lb)
Burpees over the Bar
In remaining time,
1RM Clean
Tuesday
2/10/2026
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I. Gymnastics
Handstand Walk
Hand stand hold 15*2
Hand stand shoulder tap 10*3
Hand plate up down 10*3
Together hand stand walk *5
II. Workout of the Day
In Partners,
24 Minute AMRAP:
30 Cal. Rowing
30 Deadlifts (225/155lb)
30 Handstand Push Ups
Rx+: Handstand Walk 50ft (together)
Wednesday
2/11/2026
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I. Warm up
Kettlebell Gorilla Row
12*4
Strict Pull up
5+5+5*4
II. Workout of the Day
Cindy + Annie
50-40-30-20-10
Double Unders
Sit ups
Into,
5-4-3-2-1
Pull Ups
Push Up
Air Squats
Thursday
2/12/2026
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Hyrox Training
In Partners,
6 Minute AMRAP:
400m Row
30 Plate Ground to Overheads (45/25lb)
6 Minute AMRAP:
400m Machine
30 Plate Overhead Lunges (L+R=1)
6 Minute AMRAP:
400m Row
30 Mountain Climbers (L+R=1)
6 Minute AMRAP:
400m Machine
30 Burpees onto Plate
Friday
2/13/2026
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I. Gymnastics
Bar Muscle Up Practice
Muscle Bar Muscle Up
II. Workout of the Day
10 Rounds For Time:
(Time cap: 20 minutes)
2 Ring Muscle Ups or 4 Bar Muscle Ups
8 American Kettlebell Swings
12 Box Jump Overs
Saturday
2/14/2026
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I. Weightlifting
Snatch Pull + Power Snatch
(3+3)*3
(2+2)*2
II. Workout of the Day
For Time:
(Time Cap: 16 min)
3 Rounds of:
10 Power Snatches (115/75lb)
10 Shuttle Runs
2 min rest, into
30 Power Snatches
30 Shuttle Runs
*All workouts subject to change without notice at the Director's discretion.
*모든 운동프로그램은 대표코치의 판단에 따라 예고 없이 변경 될 수 있습니다.