2024/12/02
MON
＜CrossFit＞
Warm-Up:
Shoulder warm up
Skill, Strength:
EMOMx9
1) 10 Supinated Grip Ring Row @2020
2) 10 Arnold Press
3) 10 Rowing Pike Core
WOD
Open 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches(50lb/35lb)(22.5kg/15kg)
15 box jump-overs(24/20inch)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of
15 Barbell Good Morning (Light weights)
20m SA Farmer's Carry
30s Side Plank (Weighted)
WOD1
AMRAP12
10 American KB swing
8 Burpee
8 Ring Row/Pull Up
6 DB Box step up Over with dbs
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/12/01
SUN
＜CrossFit＞
Warm-Up:
Barbell Quick Warm Up
Skill, Strength:
Squat Clean 3x3 @70%
then
Back Squat
3sets of 5 reps @building up to heavy 5
WOD
AMRAP10
5 Pull Up
10 DB OH Lunges(FWD) (50/35)
25 DUs
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Closed Grip Bench Press
3sets x8reps
*super sets with
single arm ring row 8 ea
WOD1
AMRAP10
5 V-Up
10 DB Stirct Press
20 FWD Lunges( Bodyweight)
200m Run/ 220 m Row
＜HIIT＞
Warm-Up:
Mobility, then Core and Glutes activation in 10min
WOD1:
For time of
10 x Jump Squats
20 x Push-Ups
30 x High Knees (R+L=2)
40 x Russian Twists (R+L=2)
50 x Mountain Climbers (R+L=2)
WOD2:
3 rounds, 20 seconds on, 10 seconds rest
・Shattle run *coach choose the style
・Burpee
WOD3:
"DB resistance training finisher
1-3 sets *Up to clients fatigue
10 Arm curl
10 SL Hip lift(R)
10 Shoulder Press
10 SL Hip lift(L)
2024/11/30
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat 2RM from Rack
WOD
"7min. AMRAP:
20/15 Cal Row / 15/10 Cal Bike
20 Box Jump
20 DB Snatch (45/30) *(20/12.5) "
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"3sets
12 Deficit Deadlift
10 HIp Thrust
8/8 1Kb Bulgarian Squat "
WOD1
"AMRAP2
Max DUs
rest2;00
AMRAP2
Max Step Up with DBs
rest 2:00
AMRAP 2
Max Wall Ball "
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"For time of :
100 WB "
WOD2:
"2 Rounds For Time
24 Air Squats
24 Push-Ups
24 FWD Lunge Steps
24 Sit Up
400 meter run/row "
WOD3:
"AMRAP in 4 minutes:
2 Rounds of DBs DT
Max calorie Row
*DT : 12 DL, 9 Clean , 6 Jerk "
Max Out!
Ex(
50%x3
60%x3
70%x2
80%x1
90%x1
なるべく少ないレップ数で１RMに到達する
2024/11/29
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Every1.5x6
o) 6/6 Half Kneeling Shoulder Press (2↑2keep2 ↓）
e) 8 Pendly Row (3↓1keep)
*focus on keeping midline straight during push upand Row "
WOD
EMOM
Min 1: 5 power Snatch + Toes to bar
Min 2: Burpee Box Jumps (24/20)
Min 3: Cal Row
*EMOM Level 1 5 power Snatch (95/65) + 5 Toes to bar 6 Burpee Box Jumps (24/20) 10/7 Cal Row
Level 2 5 power cleans (115/85) + 8-10 Toes to bar 8 Burpee Box Jumps (24/20) 15/12 Cal Row
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Bench Press 5RM in 5sets
*Super sets 8/8 Gorilla Row "
WOD1
"AMRAP7
8 DB front squats
10 toes-to-bar/ Hang Knee Raise
15 DUs "
＜HIIT＞
Warm-Up:
Tabata warm up
WOD1:
"EMOMx5
5 Burpee + 5 DB Thruster
*add 1 rep each rounds "
WOD2:
"AMRAP2 x4section rest 1;00 between
1) P1: Rope/ P2; 20 Mt.Climber
2) P1: Max WB / 15 Kb swing
3) P1; Max Step up/ 8 Burpee Broad Jump
4) P1; Max Push Up/ 10 Sit Ups "
WOD3:
"AMRAP4
Max caloreis on row "
Max Out!
Ex(
50%x3
60%x3
70%x2
80%x1
90%x1
なるべく少ないレップ数で１RMに到達する
2024/11/28
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Find 5RM Deadlift in15minutes
*rest 2minutes betwen sets "
WOD
"0-1min.
200m Run
1-2min.
Max Front Rack Lunges 75/55lbs.
2-3min.
Max DoubleUnders
3-4min.
200m Row
4-5min.
Max Back Squat 75/55 Lbs .
5-6min.
Max Push Up
6-7min.
Max Air Squats
Rest 2min. Repeat For 2 Total Rounds.
*score total reps, row and run 1rep "
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of
12/12 Half Kneeling Press ( with DB or KB )
8/8 One Hand Row ( Hand on Box)
6/6 DB Step Up with heavy DBs
WOD1
AMRAP12
8 DB Lateral burpees
8 DB Deadlift
6 Dumbbell power snatches (each side)*no musclce allow
6/6 Mt.Climber
8 Squat Jump
＜HIIT＞
Warm-Up:
Banded Exercise
WOD1:
Every 2minutes x 3 sets
16 FWD LUnges
20 KB Swing
WOD2:
8 min AMRAP
15 Plate Sit up
15 Box Dips
20 WB
WOD3:
With Your partner for time (12minutes cap)
100 Calories on bike @ Urawa, 80 on row@ Omiya
80 DB Push Press 50/35lbs.
100 Box Jump
I go, you go style !
Max Out!
Ex(
50%x3
60%x3
70%x2
80%x1
90%x1
なるべく少ないレップ数で１RMに到達する
2024/11/27
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Find 1 RM Thruster fr today in 15minutes
WOD
"For time:
1,000-meter row
50 thrusters
30 pull-ups
*time cap: 10 minutes
♀ 35 lb
♂ 45 lb
*make 2 heat for a bigger class "
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Core ! Coach's Choice
WOD1
"20-Minute EMOM:
Min 1: 5 Ring Row + 5 DB Cluster
Min 2: 15 Ab-Mat Sit-Ups
Min 3: 15/12 Calorie Row
Min 4: 15 KB swing
Min 5; Rest "
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"AMRAP 6
10 Barbell Push Press
10 Barbell Back Squat
10 Lunge Jump
10 SIt Up "
WOD2:
"EMOMx12
1) 12/10 Caloreis row
2) 12/8 Caloreis bike
3) 10 Burpee "
WOD3:
Coach's Choice
2024/11/26
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Coach's Choice
WOD
"20 Minute As Many reps as possible:
200m Run/400m Bike/ 200m Ski
10 Bench Press 50% of your 1 Rep
10 Power Clean 50% of your 1 Reps
15 Sit ups
*at the 10 minute mark you can either increase weight or decrease weight!"
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Back Squat / or FSQ
Find your today's 3RM in 15min
*if you are not used to heavy SQ, then 3set x 6rep (tempo 321x)"
WOD1
"For Time (Cap 12min)
1-2-3-4-5-6-7-8-9-10
Deadlift (60%1RM)
Burpee Over Bar"
＜HIIT＞
Warm-Up:
Tabata Style Warm + Banded Exercise
WOD1:
"Strength Training 3sets as a group
12/12 Bulgarian Squat with a KB ( 3↓2↑）
12/12 Half Kneeling Shoulder Press
12/12 Gorilla Row "
WOD2:
"Every 4:00 for 20:00 (5 sets):
15 Medicine ball cleans (20lbs/14lbs)
10 Box jumps (20in)
20 Box step ups, alternating legs (20in)*body weights "
WOD3:
Max Effort 500m Row for time;
