2021/04/22
THU
＜CrossFit＞
OH Press wk3
W-up:
mobility
+
2set of (6min cap)
250/200m Row
8 /8 Single arm press
10 Air Squat
15 Crunch
Strength
Strict Press
3x10 reps (2↓）
Every 90 sec
**1-2 set of practice set
WOD
"Jackie (12min cap)
1000m Row
50 Thruster (barbell)
30 Pull UP(banded)
*– Beginner: 10-12 minutes
– Intermediate: 7-10 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes
Light
Press
Wup
WOD
Strict Press
3x8 reps (2↓）
１minutes rest
WOD
Jackie
1000m Row
50 DB Thruster
30 Ring Row
＜HIIT＞
Long WOD
W-Up
Ladder +Core
WOD1
3sets x 30sec each
Goblet Squat
RDL
Reverse Lunges
1min rest between sets
WOD2
3R For Time (14min Cap)
400m Run or 500/400m Row
5 Ring Row
10 Pushup / Plate Press
15 Air Squat
20 Sit-up
2021/04/21
WED
＜CrossFit＞
Bench Press wk3
W-up:
Coach's Choice
Strength
Closed Grip bench Press
(8-8) -8-8-8
**5 Pull Up/8 Ring Row after each sets
*last 3 sets should be the same weight
** 75% ish
WOD
12 AMRAP
20 WB Reverse Lunge
20 WB thruster (20#/14#)
20 WB Box Step Up(20/16inch)
*advanced: 15/10 DB
** goal 4rds + < 2-3min for a round
＜HIIT＞
Circuit Day
W-Up
Mobility
WOD1
Tabata
1.3.5.7.) 8 high Knee+ Updown
2.4.6.8) Bicycle sit Up
WOD2
circuit a) (45/15) 3rds
1) shuttle run
2) Wide stance squat
3) cross V-up(R)(L)+normal V Up
*rest as needed between sets
WOD3
Tabata
A) Mt.climber
b) Crunch
2021/04/20
TUE
＜CrossFit＞
Leg
W-up:
Squat Prep
Strength
Front/Back Squat
a) Front Squat
5x5 rep@ 80% ish
b) Back Squat
4x10 reps
*90sec
WOD
12 EMOM
1) '45sec 10 DB Press+ 10 DB Row
2) '45sec 10 Slam Ball + 10 Step Up
3) '45sec Row (Goal: 200/150m)
*quality of movement, if you cant finish in 45sec, perfor 8reps each
CF Light
Legs
Wup
WOD1
back Squat
4x10
WOD
12 EMOM
1) '45sec 10 DB Press+ 10 DB Row
2) '45sec 10 Slam Ball + 10 Step Up
3) '45sec Row (Goal: 200/150m)
＜HIIT＞
Circuit Day
W-Up
Agility + Mobility
WOD1
830AM
4rds 30on 10 rest
1) Jumping Jack updown
2) Push Up Knee Tap
3) FWD/Back Lunge(R)
4)FWD/Back Lunges(L)
5) Mt.Climber Pause
6) Straight Leg Raise
WOD2
PM
Bent Over Row
3x 12
Goblest Squat
3x12 (3↓）
WOD
12 AMRAP
20 WB Lunge
20 WB Thruster
20 WB Box Step Up
2021/04/19
MON
＜CrossFit＞
W-up:
Coach's Choice
Strength
Kipping Practice
review
6 EMOM
1) 5 Pull up
2) 5 Dips
WOD
15min AMRAP
400/300m Row
5 Pull Up
10 Barbbell G2OH (30/25)
CF Light
Pull Up
Wup
Tabata Style
WOD1
4sets
8 Pull Up / Ring Row
8 Push Up (4↓２↑）
⋆Perform as group, each Member count
WOD
12min AMRAP
400/300m Row
10 Reverse Lunges
20 Russian Twist
30 KB Swing
40 Mt.Climber
＜HIIT＞
Hip
W-Up
Mobility +
tabata
1) 8 High knee+ UpDown
2) Sit Up
WOD1
Barbell Hip Thrust
4x20 reps
1mins rest between
WOD2
12min AMRAP
400/300m Row
10 Reverse Lunges
20 Russian Twist
30 Mt.Climber
40 Heel Touches
2021/04/18
SUN
＜CrossFit＞
W-up:
2rds of
250/200m Row
10 Box Step Up
10 Banded DL
10 Mt.Climber + Reach
Strength
DL
Ad: 5x5 @ same weight 75ish
Beginner 4x 8reps
WOD
For time; 14min cap
Buy in 1000/800m Row
3rds of
20 Box Jump
10 Man Maker ( PuSH Up+Row+Row+ Clean+ Thruster)
CF Light
Wup
Fun W-Up game
WOD1
25 mins AMRAP
400m Run
500m Row
50Air Squat
40 Sit ups
30 Burpee
20 Pull Ups/ Ring Row
10 DB G2OH
*goal: 3rds
＜HIIT＞
W-Up
mobility +
4min Syncro AMRAP
10 Lunge+ rotation
8 Up Down
6inch Warm High Touch
4 Sit Up
WOD1
"Tempo Back Squat
3x12 (３↓２ー）"
WOD2
For time; 14min cap
Buy in 1000/800m Row
3rds of
20 Box Jump
10 Hang Knee Raise Twist/ T2B
WL
1) Tall CLean
4x4reps
2) Clean Pull + Power + FSQ
6sets(1+1+1)
building heavy
3) Clean DL
5@90%[
4@100%
3@110%
4) Back Squat
5rep (3↓2-) @ 75% x3sets
2021/04/17
SAT
＜CrossFit＞
W-up:
Agility + Run Prep
WOD:
A) Run WOD for 30mins
B) in team of 3/2 , 30Min AMRAP
Run to ”ロジャース”or ガスト大成店
then
in the remaining time , AMRAP of :
40 Syncro Barbell thrusters (40/25)
17 Syncro DB power snatch ( 15/10)
40 Syncro front squats
17 Syncro SA DB clean and jerk
W-up:
Strength
Review the movement
WOD
Teams of 3/2
"Ride the Wave"
30min AMRAP
buy in 4042m row- one person in the team always holds a plank during the row, one rests, one works
in the remaining time , AMRAP of :
40 Syncro Barbell thrusters (30/20)
17 Syncro DB power snatch (15/10)
40 Syncro front squats
17 Syncro SA DB clean and jerk
*
CF Light
Wup
Coach's CHoice
WOD1
DeadLift
4x8reps
*heavy from last week
**rest 1min between set
WOD2
"""17.4-ish""""
For time; 12min cap
55 WallBall
55 Cal Row
55 DB Bench Press/Ptate Press
*split Any way
＜HIIT＞
W-Up
Agility + Mobility
WOD1
ull Up
3x 10
DB Strict Press
3x 10
WOD2
"""17.4-ish""
13 AMRAP
55 Goblet Squat
55 WallBall
55 Cal Row
55 DB Bench Press/Ptate Press
*split Any way "
2021/04/16
FRI
＜CrossFit＞
Gymnastic
HAPPY BIRTHDAY COACH FUMIYA
W-up:
Mobility
+
6min AMRAP ( increase pace)
`45sec row
8 Ring Row
10 Air Squat
12 Updown
Strength
Gymnastic Complex
coach choose any focus
８EMOM
1)1-5 HSPU (strict) / Z press
2)1-5 Pull Up(Strict)
WOD
Partner WOD
１０Mins AMRAP
10 Syncro KB Swing
10syncro Burpee
10 Syncro Sit Up
20 BW Air Squat
*advanced: Goblet Squat
CF Light
Wup
Tabata Style W-up
WOD1
Back Squat
3x15 reps
Beginner; 3x10
WOD1
Partner WOD
8Mins AMRAP
10 Syncro KB Swing
10syncro Burpee/Updown
10 High five Sit Up
20 BW forward Lunges
＜HIIT＞
WL Complec day
W-up
Barbell Clean+ Jerk/ Snatch W-up
1)
3position Snatch( Squat or power)
Snatch+Low Hang Snatch( Below knee) + Hang(knee)Snatch
4sets @ 70%
2) 2Clean+ FS+ Jerk
4sets @ 70%
*beginner; 2 hang power + FS
Accessory
Heavy KB swing
4sets x 10
WOD
For time; (13min cap)
21-15-9
cal row
Burpee over the row
DB G2OH
