2024/12/29
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
a) BTN Snatch Grip Jerk 3reps x 5sets in 10minutes
b) ２T&G Power Snatch in 10minutes
*beginer; 2 Hang Power Snatch
WOD
AMRAP10
12 DBs Front Rack Lunges (22.5/15)
9 V-Up
7 DBs Hang Power Clean &Push Press
5 Hand Release Push Up
Ad: DBL DB OH Lunges , Handstand Push Up ( No Kipping, Strict )
*クラス人数が多いのでストリクス以外は禁止
LIGHT
Warm Up
Skill, Strength:
WOD1
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
for time of :
with your partner 1000m Row
*switch every 250m
WOD2:
2min on, 1min rest
①Box jump
②Front Squat
③3Ring row+3Burpee
④Bike
⑤Burgalian Squat(1min each leg)
⑥Sit up
⑦Woman maker( Push Up +Row+ Row+ G2OH)
⑧Front plank/Hollow 1min each
WOD3:
Stretch
2024/12/28
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A. Every 2 Minutes x 5 Rounds
40-60 Double Unders
8-12 T2B
WOD
" AMRAP in 11 minutes
5 Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14 lb)
17 Bar Over Burpees
LIGHT
Warm Up
Skill, Strength:
WOD1
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
AMRAP7
15 KB Russian Swing
10 Box Jump
5 Sit UP
WOD2:
3rds for time
250m Row
10 Air Squat
10 Lunge Jump
10 V-up
WOD3:
AMRAP8
20 Bodyweights Lunges
15 DUs
5 devils press + thruster
2024/12/27
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice the movements
WOD
AMRAP in 30 minutes
Buy-In: 1,000 meter Run
Then, Round
5 Burpees
10 Wall Ball Shots (20/14 lb)
15 calorie Row / 10 cals Bike
20 DBL Front KB Lunges (24kg/16kg)
25 Sit-Ups
200 meter KB Farmer's Carry (24kg/16kg)
Goal: 4Rounds
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
none
WOD1
"AMRAP in 25 minutes
Buy-In: 800 meter Run
Then,
5 Burpees
10 Wall Ball Shots
15 cals Row / 10cals Bike
20 DBL KB Lunges
25 Sit-Ups
200 meter Farmer's Carry
Goal : ２Rounds"
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
CORE Training 2rd for time (8min Cap)
20 Flatter Kick
30 Russian Twist
40 Hang knee Raise
WOD2:
"AMRAP in 25 minutes
Buy-In: 800 meter Run
Then,
5 Burpees
10 Wall Ball Shots
15 cals Row / 10cals Bike
20 DBL KB Lunges
25 Sit-Ups
200 meter KB Farmer's Carry
Goal : 2Rounds
WOD3:
none
EMOM Week
1) Snatch
Every3;00 x 6 @ 90%+ of 1RM of Power Snatch or Squat Snatch
2) Clean Jerk
Eevery 3 :00 x 6 @90%+ of 1RM of Clean Jerk
3)"Accessories
1. weighted plank 30s
2. weighted side plank 30s each side
3. Deficit Split Squat 8/8
3 sets
2024/12/26
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Jerk Complex
1 Press+ 2 Push Press + 3 Jerk
*5sets building up to heavy
WOD
"3rds for time ;
15 Overhead Squat (115/85)
10 Burpee over the bar
400m Run/450m Row
*time cap 17 min
*ad : 4rds
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Back Squat /FSQ
3set x 8rep
then
3set of
16 DB Box Step Up (8each)"
WOD1
EMOM 15min (FGB style)
1) Wall Ball
2) Burpee Over Med Ball
3) Med Ball Hug Situp
4) Cal Row / Bike
5) rest
*score is sum of total reps(cals) of every movements
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
EMOM 8min
odd) 10 DB Bench Press
even) 5-10 Banded Pullup
WOD2:
For Time (Cap 25min)
5000m/4000m Row
*record your time after class
WOD3:
none
EMOM Week
1)
Every2;00 x 8 @ 90% of 1RM of Power Snatch
2)
Eevery 2:00 x 8 Clean + Jerk @90% of 1RM of Clean Jerk
2024/12/25
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
None
WOD
"Merry Christmas, all! 12 Days Of Christmas
1 Wall Walk /Inch warm Push Up
200m row/Run
3 Devil press (50, 35)
4 bar muscle ups/C2B/Pull Up
5 DB OH Lunges (1つ）
6 deadlifts (135, 75)
7 bar facing burpees
8 power cleans (135, 75)
9 toes to bar
10 shoulder to overhead (135, 75)
11 box jump (30, 24)
12 power snatches (135, 75)
*scale: Use DBs
Noah Ohlsen Modified
time cap: 50min
1, 2-1, 3-2-1, と新しい動きをひとつづつ加える！
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3 Strict Press + 5 Push Press
3sets *add weights
WOD1
Christmas WOD
For time of ;
2024 m Row
6rds of
12 Kb Swing
25 Plate Russian Twist
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
Just Bar WOD
AMRAP6
2-4-6-8-10-.....
Back Squat
Good Morning
Jump Squat
Burpee
WOD2:
EMOM10
1) 10/8 cals on row
2) 8 Empty Bar Thruster
*advance; add +2-5 cals on machine, + 2 Thruster
WOD3:
"3sets of
30s elbow Plank *advanced: weighted
30s each Copenhagen side plank
30s Mt. Climber
With coach:
Warm-Up:
Dynamic warm up
Strength:
In 30min
Make the interval shorter as much as you can(At least less than 1.5min)
Start from empty bar
Increasing weight
BSQ 10-10-8-6(8)-6 (8) -6 (8) -6 (8)
Press : 10-10-8-6(8)-6 (8) -6 (8) -6 (8)
BB Lunge : 12-12-12-12
St.pull up : 10-10-10-10
WOD:
20min Run
every400m, 10 Air Squat, 10 KB Swing, 5 Box jump, 5 Sit up
2024/12/25
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
None
WOD
"Merry Christmas, all! 12 Days Of Christmas
1 Wall Walk /Inch warm Push Up
200m row/Run
3 Devil press (50, 35)
4 bar muscle ups/C2B/Pull Up
5 DB OH Lunges (1つ）
6 deadlifts (135, 75)
7 bar facing burpees
8 power cleans (135, 75)
9 toes to bar
10 shoulder to overhead (135, 75)
11 box jump (30, 24)
12 power snatches (135, 75)
*scale: Use DBs
Noah Ohlsen Modified
time cap: 50min
1, 2-1, 3-2-1, と新しい動きをひとつづつ加える！
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3 Strict Press + 5 Push Press
3sets *add weights
WOD1
Christmas WOD
For time of ;
2024 m Row
6rds of
12 Kb Swing
25 Plate Russian Twist
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
Just Bar WOD
AMRAP6
2-4-6-8-10-.....
Back Squat
Good Morning
Jump Squat
Burpee
WOD2:
EMOM10
1) 10/8 cals on row
2) 8 Empty Bar Thruster
*advance; add +2-5 cals on machine, + 2 Thruster
WOD3:
"3sets of
30s elbow Plank *advanced: weighted
30s each Copenhagen side plank
30s Mt. Climber
2024/12/24
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press 1RM in 10minutes
Back Squat 1RM in 15 minutes
Deadlift 1RM in 15minutes
WOD
Rowing Interval test
500m x 2
rest 2:oo between
LIGHT
Big 3 Day
Warm Up
Coach's Choice
Skill, Strength:
Big 3
25 Bench Press
30 Back Squat
40 Deadlift
with Barbell
WOD1
Every 2.5 x5 sets
5 Push Up
7 T2B/hang KNee Raise
9 KB Swing
30 DUs
＜HIIT＞
Warm-Up:
Ladder
WOD1:
AMRAP10 *下ろす動作はゆっくり
10/10 Buglarian Squat
10 Bent Over Row
10 Push Up
10 Sit Up
10 DB Strict Press
WOD2:
AMRAP20
500/400m Row
40 Plank SHoulder Tap
30 DB Thruster
20 Biycle Sit Up (20each)
10 DBs Push Up Row
WOD3:
None
