2024/12/22
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hand Stand Practice
WOD
Fight gone bad style WOD
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute KB Swing(32kg/24kg)
1 minute Box Jumps (20 in)
1 minute Barbell Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Core : Coach's Choice
WOD1
21-15-9
Cals on row
alt DB snatch
then
9-6-3
Single Arm Thruster * total 9
Single Arm DB Burpee
＜HIIT＞
Cardio with strength skill
Warm-Up:
Mobility
WOD1:
8EMOM
o) 30sec KB lunge
e) 20~70 DU
WOD2:
20min Circuits(40sec on, 20sec off)
①Strength: Deadlifts (using DB or KB)
②Cardio: Sprint or Assault Bike
③Strength: Overhead Squat with DB
④Cardio: Plate jump
⑤Core: Plank Push-Up
WOD3:
2024/12/21
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press 1RM in 10minutes
Back Squat 1RM in 15 minutes
Deadlift 1RM in 15minutes
WOD
"AMRAP5
with your partner
2-4-6-8-10-12.....
Syncro Burpee
Power Clean ( I go you go)
*Burpee を二人同時にクリーンは一回づつ交代しながら
LIGHT
Push / Pull
Warm Up
Coach's Choice
Skill, Strength:
"3sets of
6 Heavy Goblet Squat
6/6 Cossack Squat
6 inverted Row( 4sec down )
WOD1
5rds of
7 DB Push press
7 DB Step Up with BW
14 Sit Up
21 Air Squat
*cap 13min
＜HIIT＞
Warm-Up:
Banded WarmUp
WOD1:
"3sets of
10 Dual DB Front Squat
10 Hang Knee Twist
10 Push Up + Row (5each )
10 Deadlift
WOD2:
"with your partner
for time;
50 DBs Power CLean
50 Burpee box jump step down
50 Calories on row
50 KB Swing
cap: 13min
WOD3:
"Tabata Core!
Coach's choice"
WL
Warm Up ; Yasuto Original
1)
Behind the neck jerk
2x3@70%
3x3@75%
*3 second pause in the catch of every rep"
2)
Power Clean + Hang Power Clean + Push Press
*hang from above knee (1cm)
*5 second hold overhead on the last push press
*work push press %
1x(1+2+5)@75%
2x(1+ 2+5)@80%"
3)
Snatch + overhead squat
1x(3+1)@70%
3x(3+1)@75%
4)
Clean Pull
1x3@90%
1x2@100%
2x1 @110%
5)
Accessories
Back Squat
1x5@70%
3x5@75%
6)
1. snatch grip strict press 10
2. deadbugs 20
3 sets"
2024/12/20
FRI
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
split Jerk from rack 3RM in 5sets
WOD
For time;
15-12-9
Heavy Thruster (135/95)
9-6-3
Wall Walk
-Buy out 1k row
*cap;15minutes
LIGHT
Push / Pull
Warm Up
Coach's Choice
Skill, Strength:
"*Supersets
DB Chest Press
3x12 reps
Banded Pull Up
3x8 reps
* 1 set of warm up
WOD1
For time;
30-20-10
DB Thruster
Sit Up
＜HIIT＞
Warm-Up:
Hip Mobility
WOD1:
3 Sets
10 Hip Thrust
10/side Landmine Russian Twist
rest 60sec
WOD2:
"3min AMRAP
DUs/Single Under
2mins rest
1Min AMRAP
Burpee
*depends on class sizes and levels
WOD3:
"Core finisher （tabata style ）
Flatter Kick
Plank knee 2 elbow
WL
Warm Up ;
"Single arm bottom up kettlebell walk
3x20 steps on each arm"
1)
Snatch + snatch balance + overhead squat
1x(1+1+1)@70%
1x(1+1+1)@75%
the complete 3 more sets either at 75% or higher if you're feeling
＊total 5sets "
2)
Clean + power jerk + jerk
1x(1+1+1)@70%
1x(1+1+1)@75%
the complete 3 more sets either at 75% or higher if you're feeling good
＊total 5sets "
3)
Front Squat
1x3@75%
3x3@8-%
4)Accessories
1. weighted plank 30s
2. weighted side plank 30s each side
3. Single Leg Broad Jump 3time
3 sets
2024/12/19
THU
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
"Floating (1cm from Floor ) Power Snatch 5sets x 3reps in 10minutes
then
Deficit Deadlift 3sets x 5reps
*heavy( 70% ish)
WOD
"""AMRAP3x3
*1minute rest between
500/400m or 35/25 Cals Row
Max reps of Pull Up in the remaining time""
LIGHT
BW WOD
Warm Up
Coach's Choice
Skill, Strength:
3sets of
10/10 Half Kneeling Filly Press
8/8 KB Windmill (standing or kneeling)
40sec Wall Sit with Plate
*Filly Press:
SA DB Shoulder Press with other hand holding KB in Front Rack Position.(KB should be heavier than DB)
WOD1
"Partner WOD
AMRAP 14min
P1:
5 Pullup / Banded / Ring Row
10 Pushup
15 Air Squat
P2: Plank Hold
*while P1 is performing, P2 wait in Plank Position. Switch when P1 fisnishes 1 set
＜HIIT＞
Warm-Up:
WOD1:
3sets Not For Time
10 DB Push Press
10 Renegade Row
10 Ring Row
WOD2:
in 12min clock
Buy-in 1000m Row
then AMRAP
10 Med Ball Squat Clean
10 Wall Ball
10 Burpee Pullup
-rest 1:00- *score; total reps
WOD3:
"""mini Annie""
For Time (Cap 10min)
25-20-15-10-5
DUs /SU
Situp"
WL
1)Hang Power Snatch + Snatch Balance
*hang from above knee
*3 second pause at the bottom of the drop snatch
5x(3+1)@65%
these are really had due to the drop snatch having no dip and drive. work up in weight slowly. my tip, punch really hard"
2)Jerk Balance
5x3
modify the weight by feel
3)
"Clean and Jerk
(1+1)x3 = 1 set
complete 5 sets at 80%
4)Clean Pull
1x3@90%
1x2@100%
2x1 @110%"
2024/12/18
WED
＜CrossFit＞
Skill EMOM+AMRAP
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx12
1) 10 Box Step up with 1 db
2) 10-15T2B
3) 10 Gymnastic Push ( Deficit Push Up, Ring Dips, HSPU)
4) Rest
WOD
Just a Bar Workout
AMRAP８
21-18-15-12-9-6-3
Empty Bar Thruster
3-6-9-12-15-18-21
Burpee
*Total Score:
LIGHT
press
Warm Up
Coach7s Choice
Skill, Strength:
5 Strict Press + 5 Push Press
3sets *add weights
WOD1
every 3;00 x4rds
12/10 calories on row
8 Devil's Press
5 Ring Row
＜HIIT＞
Warm-Up:
WOD1:
1minutes each 2sets
1) Skater Hop
2) 30s high knee+ 30s Butt Kicks
3) empty bar Arm Curl + Press ( Clean Push Press )
4) Mt,climber
5) Rest
WOD2:
30s on/15s off x3
Battle Rope
Russian Twist
Burpee broad Jump
Shuttle Run
WOD3:
21-15-9
DB Thruster
Sit Up
2024/12/17
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Pistol Squat
3sets of 5reps each legs
then
Barbell Back Bulgarian Squat (3↓１秒止める）
２sets 6each
WOD
Open 11. 5
AMRAP in 20 minutes
5 Power Cleans (145/105lb)(65kg/47kg)
10 Toes-To-Bars/ Hang Knee Raise
15 Wall Balls Shots (20/14 lb, 10/9 ft)
LIGHT
Deadlift
Warm Up
Coach's Choice
Skill, Strength:
3sets of
10 Barbell Deadlift
10 DB Pull Over
WOD1
AMRAP10
12 DB Front Rack FWD Lunges (6ea)
7 DB Clean ( Power )
200m Row
＜HIIT＞
Warm-Up:
WOD1:
Body weights Circutit 30on/15 off x3sets
1) Squat + Reach
2) Banded Sprint
3) Lunge+ Lunge + Burpee
4) Side Kick through
WOD2:
"3rds
120s Bike *1cals =1rep
90s Rowing *1cals =1rep
60s Jump Rope (DUs x2reps, Single x1rep)
30s KB Swings
-rest 1:00- *score; total reps
WOD3:
Finisher: (Tabata, 20 seconds on, 10 seconds off)
・Slam Ball
・Bicycle Sit Up
2024/12/16
MON
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Noah Olsen Core Circuit
10 Strict T2B
20s L Sit on Box
30reps of feet anchored Sit Up
2-3sets
WOD
AMRAP12
1000m Run
AMRAP in the remaining time
12 DB Snatch ( R -6, L-6)
12 AIr Squat
LIGHT
Hinge
Warm Up
Coach's Choice
Skill, Strength:
Single Leg Deadlft with 2DB 3x8ea
Hip Thrust 3x8reps
*Half Kneeling Wod up/chop 8reps each side
WOD1
AMRAP10
30/24 Caloreis on row
30 Plate G2OH
30 Air Squat
30 Hang Knee Twist
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
