2022/08/11
THU
＜CrossFit＞
TTTTD41
Warm-Up:
Coach's Choice
SKILLS & STRENGTH
Prep For WOD
WOD1
TTTTD Scale
For Time
45 Overhead Squats (30/25 kg)
45 Lateral Bar Over Burpees
30 Overhead Squats (43/34 kg)
30 Lateral Bar Over Burpees
15 Overhead Squats (60/43kg))
15 Lateral Bar Over Burpees
Time Cap: 15 minutes
*65/55lbs. 95/75, 135/95lbs
*ad: 45 Overhead Squats (95/65 lb)
30 Overhead Squats (125/95 lb)
15 Overhead Squats (215/145 lb)
Light:
Leg Day
W-up
Strength
3sets in 15minutes
a)12 Hip Thrust
b) 6/6 Reverse Lunge
c) 8 Pull Up
WOD
AMRAPx8
20 Ball Tap
20 Jack+ Ball Press
40 (Banded) High Knee (R+L=2)
*rest 1-3 minutes then WOD3
＜HIIT＞
Warm-Up:
Ladder
WOD1:
4rd For time (6min )
10 Air Squat
10 Wide squat
10 Sit Up
30 DUs/ 60 Single
*ad; Hold KB while Squat
*rest 1-3 minutes then WOD2
WOD2:
AMRAPx8
20 Ball Tap
20 Jack+ Ball Press
40 (Banded) High Knee (R+L=2)
*rest 1-3 minutes then WOD3
WOD3:
AMRAP8
800m Bike / 400m Row
15 Jumping Pull Up
10 Wall Ball
2022/08/10
WED
＜CrossFit＞
Metcon
Warm-Up:
Coach's Choice
SKILLS & STRENGTH
Front Squat/ Back Squat
10-8-6-4-2-2
WOD1
AMRAP 15 minutes
200-meter run/ 200 row
12 Pull Up
10 Push Up
8 DB DL or Barbell DB (60/40)
Fitness: 12 Ring Row
Light:
BSQ
W-up
Strength
"Push Press or Push Jerk
4x 6reps
*coach's Choice
WOD
8 min AMRAP
5 Burpee Box Jump
10 Ring Row
24 Flatter Kicks(R+L=2)
36 Russian Twist
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"EMOM x8
o) ' 40 sec rowing
e) '20sec side plank each
WOD2:
6min AMRAP
10 Ring Row
24 Flatter Kicks(R+L=2)
36 Russian Twist
3 Burpee Tuck Jump
WOD3:
2rd of (9min cap)
20 Box Jump
20 DB Push Press
20 Sit Up
20 DB Arm Curl
2022/08/09
TUE
＜CrossFit＞
SKill Day
Warm-Up:
Coach's Choice
SKILLS & STRENGTH
15minutes snatch Practice
Snatch DL SnatchPull + 2 Power Snatch
*Beginner; Hang
*RPE=7-8, Not Too Light or Heavy
*Focus on Using legs and Extend hip vertically
WOD1
AMRAP 7 minutes
9 KBS 53/35 lbs overhead
9 burpees
9 V-Up/ Sit Up
*Fitness: Russian
Gymnastics
Tuck-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Light:
BSQ
W-up
Strength
BSQ 10-8-6-6-6
WOD
3rds for time( 10minutes cap)
24/20 cal row*10 each
(one for row, the others for front plank)
20 DB thruster( 10 Each)
40 Syn Mountainclimber (R+L=2)
＜HIIT＞
Warm-Up:
Ladder
WOD1:
Partner WOD
"3rds for time( 10minutes cap)
24/20 cal row*10 each
(one for row, the others for front plank)
20 DB thruster( 10 Each)
40 Syn Mountainclimber (R+L=2)
WOD2:
AMRAP x 6minutes
10 Sit up
12 Lunges (Jumping Lunge)
14 DB Push Press
rest 3minutes then WOD 3
WOD3:
WOD3
1000m Row / 800m Run/ 1mile on bike
LIT
a) Core from CF Class
Gymnastics
Tuck-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
b)
EMOMx 36
1+2) Rowing / Ski/ Bike
3) 10-12 DB Front Squat
4) 16 Cossack Squat
5) 12 DB Chest Press
6) 12 DB Bent Row
7) 8 Pull Up
8+9) Rest
2022/08/08
MON
＜CrossFit＞
Metcon
Warm-Up:
Coach's Choice
SKILLS & STRENGTH
Practice HS Walk
WOD1
EMOM x20
1) 50 DUs/ 60 Singles
2) 15 WB
3) 5 Devil Press
4) Max Calories on Machine
*ad: 20 WB , ' Devil Press
Light:
Upper Body
W-up
Strength
4sets ( 10minutes cap)
12 DB Bench Press
12 DB Row
12 Burpee
*No rest between sets
WOD
AMRAP 6
30 Flutter Kicks (R+L=2)
20 Pike Jump
30 Mt.Climber
Every 3minutes x3
30/21 cal Bike or 35/26 Cal on Row
＜HIIT＞
Warm-Up:
Stretch＋
Matt Chan Dynamic Warm Up
WOD1:
"For time: (9 min cap)
3rds for time
13/11Cal Row
11 Plank Row( R+L=1)
11 KB swing
*bigger class, partner up
*try not rotate your hip while Plank Row
WOD2:
Circuit (45/15 ) x 3rds
1) Power Knee Up /Reverse Lunges
2) Battle Rope
3) Plank DB through
4) Sled Push
5) Box Jump/step Up over
6) Ring Row
*coach decides rest between sets
*1-3 Minutes
WOD3:
2022/08/07
SUN
＜CrossFit＞
HIIT
Warm-Up:
Quick Mobility + PVC Front squat prep
SKILLS & STRENGTH
Front Squat
10-8-6-4-3-3
*heavy 3, not to failure
"Practice Kipping Or Butter Fly for 10minutes
WOD1
AMRAP x7
10 T2B / Sit Up
10 DB G2OH( 15/10)
10 Box Jump (20/16)
*ad; 22.5/15, 24/20 inch
Light:
Upperbody
W-up
Coach's Idea
Strength
"Front Squat
4x 6reps
*learn Front Squat
WOD
"AMRAP 9
15 DB Front Squat /Air Squat
10 Sit Up
15 Jumping Lunge / BW FWD Lunge
10 Ring Row
＜HIIT＞
Warm-Up:
Agility + Reaction
WOD1:
"Strength
3 x10 Barbell Back Squat ( Increase weight)
3x 10 Pull Up
*have some practice reps
WOD2:
2rds of ( 8min cap)
20 Goblet Squat
20 Jumping Pull Up
20 KB Swing
40 Mt.climber (R+L=2reps)
WOD3:
"250/200m x 6 Rowing
*rest 1minute between sets"
Score each time, pace your self
2022/08/06
SAT
＜CrossFit＞
HIBB
Warm-Up:
Quick Mobility + PVC OH Warm Up
SKILLS & STRENGTH
Every 2 minutes x 10 sets:
5 burpees +
7 push press
Build up in weight each set
4 Rds For time ( time cap 15min)
400 meter run (or 500 meter run)
20 strict press with empty barbell
*barbell shuold be light enough to go unbroken
*800m Bike @ Urawa
*ad; 5rds
*Fitness 3rds
WOD1
if there are time
3-4 sets as group
12 hammer curls
12 skull crushers
12 front DB raises
12 lateral DB raises
Light:
Upperbody
W-up
Coach's Idea
Strength
AMRAP 6
10 Glutes Bridge
5/5 Single leg glute Bridge
10 Crunch
20 Flatter Kicks
'20 sec elbow plank
WOD
6 rounds for time ( 15minutes cap)
250/200 m Row
10 dips (you can use a chair/bench)
15 Air Squat
*advance; 15 Jump Squat
** 30sec rest between
＜HIIT＞
Warm-Up:
Agility + Core
WOD1:
"extened Warm up
2rds of (9min cap)
250m Row
20 Air Squat
15 Sit Up
10 Push Up
10 Ring Row
WOD2:
10min AMRAP
400m Bike (0.3Mile)
20 Reverse Lunges*BW or with DBs
10 DB Strict Press
5 Slow Hang Knee Raise/ Strict T2B
WOD3:
"AMRAP x 6
10 DB DL
10 DB G2OH
10 Box Jump/Step up
Weight Lifting
W-up (pvc or empty bar)
1. Rack Mobility
2 Push Press (Front and BTN)
3. BSQ / FSQ/ OHS
4. Snatch Balance
(5. Foot Positioning Check)
6. BTN Press (Split Stance)
7. BTN Split Jerk Balance
8. Split Jerk
(a) Zombie Squat
5*4reps
* upright trunk position
* breathing (IAP)
* 90-110% of your max jerk
(b1) Split Jerk Balance
5* 3rep
* front foot only
* upright torso
(b2) Push Press + Jerk
(2+1) *5set
(c) Snatch or Clean
10min build up to today's heavy double
2022/08/05
FRI
＜CrossFit＞
Base Building
Warm-Up:
Coach's CHoice
SKILLS & STRENGTH
"With Yout Partner ( I go You Go)
4sets each ( 10minutes cap)
12 DB Bench Press
12 DB Row
12 Burpee
*No rest between sets """
WOD1
6rds for time (16minutes cap)
200m Run
8 T2B/ Sit Up
5 Devil Press (15/10)
*Fitness : 5rounds
*:Bigger sets
Light:
Upperbody
W-up
Coach's Idea
Strength
Bench Press 4x8 reps
15-20sec L Sit Hold on Box After Each Sets
WOD
For Time (16min cap)
100/90 Cal Row
80 Bicycle Sit Up(R+L=2)
60 Thruster
40 Pullup / Ring Row
20 Burpee
*Thruster →DB or Barbell (20/15)
＜HIIT＞
Warm-Up:
Stretch + Ladder
WOD1:
3rds for ( 9min cap)
10 Sit Up
10 Plate G2OH
20 Toe Touch
20 CrossBody Back Lunges
WOD2:
For Time (16min cap)
100/85 Cal Row
80 Bicycle Sit Up(R+L=2)
60 Thruster
40 Pullup / Ring Row
20 Burpee
*DB or Barbell Thruster Coach's Choice
WL:
1) Mobility
PVC Drop Snatch x5
PVC OH Squat x5
PVC Dip Snatch x5
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Power Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Squat Clean & Jerk x 5
2) 12minutes Jerk Practice
3-2-1-3-2-1-
or
2x5 sets ( Pause Jerk 2sec at each position)
3) 12minute
Every 2minutes x 6 sets
Snatch DL + Floating Snatch
*lower barbell down to 1 inch from floor
4) 12minutes
1 Clean DL + 1 Hang Clean +Clean
5) extra
・Press in jerk Positon 5 each leg x 3sets
Back Squat 3x 3 reps
