2024/03/20
WED
<CrossFit>
Warm-Up:
Stretch + Movement Prep
Skill, Strength:
Back SQ (Cluster Set)
9rep×3set
(3rep 20sec rest-3rep 20sec rest -3reps 20sec rest ×3)
3min Rest
*80%+-5%
*クラスターセットは、比較的重い重さをレストをはさんでやることで、多くの回数を高いクオリティでトレーニングできる方法です
WOD
Pair wod (I go you go)
20min AMRAP
20 Thurster(95lb/65lb)
20 OH SQ
20 SumoDLHP
20 BFB
LIGHT
Warm Up
Coach's Choice
Strength
3sets
8 Strict Press
8 Banded Pull Up
WOD1
For time of ;
5rds of
5 Burpee
10 KB Swing
200m Row
*15min cap
<HIIT>
Warm-Up:
Coach's CHoice
WOD1:
AMRAP 8min
12 DB Thruster
12 Situp
12 DB Deadlift
12 Cross V-up
WOD2:
For Time (10min)
500m/400m Row then
2-4-6-8-10-12
DB Snatch
Burpee
WOD3:
Tabata
1) Mt.Climber
2) Plank Hold
【with coach】
W-up:
Mobility stretch
Skill, Strength:
OHSQ(6-6-6-6)increasing weight 5~10kg heavier than last week
WOD:
4round for time of (20min cap)
5 Wall walk
10 Front Squat(43kg)
5 Weighted strict pull up
10 C&J
2024/03/19
TUE
<CrossFit>
Warm-Up:
Coach's choice
Skill, Strength:
Core 5set 10sec on 20sec Rest
10sec Hang L-Sit hold
10sec Chin up hold
10sec KB Hoollow hold
WOD
"Every 3min×5
15/12 Cals row
12 DB snach(22.5/15)
9 C2B/Pull up/Ring row
*ad: KB Snatch (24/16 ) 5MUs"
LIGHT
Warm Up
Coach's Choice
Strength
Coach's choice
WOD1
"EMOMx24
MIn1) 8 Goblet Squat
Min2) 10 KB Swing
Min3) 5 Burpee
Min4) 10 DB Power Clean
MIn5) 8 Row
*add 2reps each round "
<HIIT>
Warm-Up:
Coach's CHoice
WOD1:
"3rds of
22/18 Caloris Row
10 Goblet Alt Reverse lunges
15 American KB Swing
WOD2:
30-20-10
V-Up
Box Jump
Ring Row
WOD3:
"Tabata
1) Slam Ball
2) Shuttle Run "
2024/03/18
MON
<CrossFit>
Warm-Up:
Stretch + Movement Prep
Skill, Strength:
Practice Butterfly or kipping for 10minutes then
3set
3 Strict pull up
5 Negative pull up(3 ↓)
WOD
For time 12min
1-2-3-4-5-6-7-8-9-10
Wall Ball
T2B
LIGHT
Warm Up
Coach's Choice
Strength
"EMOM6
min1) 6 /6 Barbell Back Lunges (same weights)
min2) 6 -8 arnold Press
WOD1
2minutes on. 2minutes offf x3
18 WB
14 DB SNatch
Max T2B or V-up
<HIIT>
Warm-Up:
Coach's CHoice
WOD1:
AMRAP6 with empty Bar
10 Push Press
10 Back Squat
10 Deadlift
20 DUs
WOD2:
"3rds of
500m Row
20 Lateral Burpee Over Row
*time cap12 min
WOD3:
"Tabata
ODD) Plank Hands on Slam Ball
EVEN) Runner Hands on Slam Ball
【with coach】
W-up:
Mobility stretch
Skill, Strength:
OHSQ(6-6-6-6)increasing weight 5~10kg heavier than last week
WOD:
4round for time of (20min cap)
5 Wall walk
10 Front Squat(43kg)
5 Weighted strict pull up
10 C&J
2024/03/17
SUN
<CrossFit>
Warm-Up:
Stretch + Movement Prep
Skill, Strength:
OH SQ ( Endurance / Strength)
15×3set or 5x 3sets
*2set of warm Up set
WOD
12min AMRAP
21 DU
15 American KB swing
9 Box jump over
LIGHT
Warm Up
Coach's Choice
Strength
Kipping Pull Up and T2B
3sets of 5 Banded Pull Up ( 3秒で下がる)
WOD1
For tim e of :
50 Air Squat
15 Burpee
40 Reverse Lunges
15 BUrpee
30 Mt.climber ( R+L=1
15 Burpee
20 Sit Up
15 Burpee
10 Push UP
(13min cap)
<HIIT>
Warm-Up:
Coach's CHoice
WOD1:
"Tabata Core 20 on/10 off
1) Cross V-Up
2) Feet In/out Plank
3) Plank Kick Through
4) Plank Knee Touch
Repeat 3 times! "
WOD2:
For time of ;
3rds of
10 Burpee
10 Ring Row
10 Thruster
WOD3:
"EMOMx10
1) Rowing for 45sec
2) 10 KB Swing
*add 2rep KBSwing each rounds
**beginner: 30s
2024/03/16
SAT
<CrossFit>
Warm-Up:
Stretch + Movement Prep
Skill, Strength:
Thruster Building up to workout weights
then
1 set:
5 thrusters
3-5 chest-to-bar pull-ups
1 set:
5 thrusters
1-3 bar muscle-ups
WOD
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
LIGHT
Warm Up
Coach's Choice
Strength
3sets of
3 Turkish Get Up on each side
8 Single Leg DB with 2 DB on each side
8/8 DB Push Up Row
WOD1
For time, using a running clock:(10mincap)
5 rounds of:
10 thrusters (45/65 lb)or DBs
10 jumping chest-to-bar pull-ups
*連続受講者は5rds of
10 Sit Up
10 DBL KB Clean + Lunges
then max calories on bike until last person Finish
<HIIT>
Warm-Up:
Coach's CHoice
WOD1:
Tabata Style 20sec on 10 sec off x4 set x 3exercise
1) Hollow Hld
2) SIde Crunch/ Jack Knife
3) Elbow Plank DIps
WOD2:
Tabata Pump 1)→4)repeat
1) DB Push Press
2) DB Renegade Row ( Row のみ)
3) DB Clean Jerk
4) DB Lunge
WOD3:
"For time, using a running clock:
5 rounds of:
10 thrusters (45/65 lb)or DBs
10 jumping chest-to-bar pull-ups
*連続受講者は5rds of
10 Sit Up
10 DBL KB Clean + Lunges
W-UP: Coach's Choice Barbell Movement
1) Hang Snatch from Mid Thigh
3,3,3 ( Snatch のアップとしてとらえる)
*下に素早く入る
2)
Snatch (10秒以内に次のレップ)
3x2 @80%
3) Snatch/Clean Pull ( Coach's CHoice)
*リストラップ使って重いものをしっかり扱う"
3x2 (95%)
4) 2hang Clean + 2Jerk
2sets
80%に向かってアップになるように
5)Clean & Jerk
3x1@85%
*1st,Transition, 2nd のバランス、タイミング、股関節を見る(胸反るの禁止)
*jerkのフロントラックは固定したまま
6)Back Squat
4x2(80%))
筋力期(コントロールして下がる、バウンスで上げるイメージ,コアは抜かない)
2024/03/15
FRI
<CrossFit>
Warm-Up:
Front rack+OH Mobility
Skill, Strength:
10min 3RM T&G Snatch
Then
10min 3RM T&G Clean
WOD
10min AMRAP
200m Run
10 S2OH(95lb/65lb)
LIGHT
Warm Up
Coach's Choice
Strength
Deadlift 8-8-8
Half Kneeling DB WoodUp 8 each side
WOD1
AMRAP12
35 DUs/ 50 Single
12/12 Side Plnak Rotation
15 Air Squat
10 KB Swing
<HIIT>
Warm-Up:
Coach's CHoice
WOD1:
10min AMRAP
30 DU
20 Mt.clmber
10 Box jump
WOD2:
40/20×5
1) Rowing
2) Battle rope
3) Ladder
WOD3:
5 EMOM
5 Devil press
W-UP: Coach's Choice Barbell Movement
1) Hang Snatch from Mid Thigh
3,3,3 ( Snatch のアップとしてとらえる)
*下に素早く入る
2)
Snatch (10秒以内に次のレップ)
3x2 @80%
3) Snatch/Clean Pull ( Coach's CHoice)
*リストラップ使って重いものをしっかり扱う"
3x2 (95%)
4) 2hang Clean + 2Jerk
2sets
80%に向かってアップになるように
5)Clean & Jerk
3x1@85%
*1st,Transition, 2nd のバランス、タイミング、股関節を見る(胸反るの禁止)
*jerkのフロントラックは固定したまま
6)Back Squat
4x2(80%))
筋力期(コントロールして下がる、バウンスで上げるイメージ,コアは抜かない)
2024/03/14
THU
<CrossFit>
Warm-Up:
COach's CHoice
Skill, Strength:
T2B Practice 5min
Then
4set
3-5 Strict T2B
10sec L-Sit hold
WOD
16 EMOM
1) 12/10 Cals row
2) 50-60 DU 80-100 SU
3) 5 Devil press
4) Rest
LIGHT
Warm Up
Coach's Choice
Strength
BSQ/FSQ/Overheadsquat
6-6-6(tempo 3↓2 hold 2↑)
*focus on good form and technique
** Tempo Work help to improve your heathly joint and good movment pattern
WOD1
For time of:
21-15-9
Burpee ( Updown )
Cals Row
DBL DB G2OH
<HIIT>
Warm-Up:
Coach's CHoice
WOD1:
21-15-9-15-21
Cals row
Sit up
WOD2:
6EMOM
5 Burpee box jump over+5 Box jump
WOD3:
TABATA×2
1) Shuttle Run
2) Slam ball