2024/11/19
TUE
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
BSQ 4RM in 5sets in 20minutes
WOD
4 Rounds:
30 Double Unders
20 FWD Lunge with Dumbbells on shoulders 50/35#
12 Burpee Box Jumps Overs 24/20 inches
*time cap : 15minutes
LIGHT
Warm Up
coach's choice
Skill, Strength:
"Back Squat / or FSQ
3set x 5rep
then
TABATA
odd) Air Squat
even) Plank Hold
WOD1
Time Cap 12min
Buy-in 1,000m/800m Row
then AMRAP of
10 DB Alt Snatch
8 Situp
6 Burpee
*Bike: 2,000m/1,600m
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
"5 EMOM
5 DB DL
5 DB Front squat
5 Push press
WOD2:
12min AMRAP
250/200m Row
40 DU
30 Mt' climber
20 Plate russian twist
10 DB Renegade Row ( Push Up + Row + Row)
WOD3:
TABATA
1) Runner
2) Bicycle Sit up
2024/11/18
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pump Up
5 Minutes:
8 Dumbbell Hang Power Cleans/Curls
6 Burpee Dumbbell Deadlifts
4 Dumbbell Strict press
then practice Snatch
Snatch Pull + Snatch for 10mminutes
WOD
20 Minute As Many Reps as Possible:
10 Calorie Row or Ski or Bike
8 Dips on rings or object of choice
6 Snatch Anyway (start at 75/55)(34kg/25kg)
increase weight each set:
A) Increase 10 or 5 points every new set
B) increase 20 or 15 pounds every new set
LIGHT
Warm Up
coach's choice
Skill, Strength:
Strict Press 3x8
*super set with 20 LandmIne twist
WOD1
AMRAP12
300m row
10 Walking Lunge with 2 DBs
8 Hang Knee Raise
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/11/17
SUN
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"EMOMx12
1) 5 BBJ (30/24)
2) 15Ft HSW
3) 30s Barbell Front Rack Hold(135/95) *may start from Rack
4) Rest
WOD
AMRAP5
Buy in 200 DUs
AMRAP Thruster(43/29) in the time remaining
*try to have at least 90sec to do thruster
LIGHT
Warm Up
coach's choice
Skill, Strength:
Core training Coach's Choice
WOD1
10-9-8-7-...1
Cals row
WB
DBs Hang Clean Press
Sit Up
Lunges
*20min cap
＜HIIT＞
Warm-Up:
"Arm and Shoulder Activation: Arm Circles, Band Pull-Aparts (2 minutes each)
Core Warm-Up: Plank to Down Dog, Side Planks (1 minute each side)
Cardio Burst: 2 minutes of Jump Rope or Light Sprints
WOD1:
"3 rounds, 40 seconds work, 20 seconds rest
・Renegade Row to Push-Up (DB in each hand)
・Plank Dumbbell Pass (pass DB under to opposite hand)
・Bicep Curls into Shoulder Press
・Hollow Body Hold"
WOD2:
"For time10min
1000m row
25 Box Jump
10 Women maker(Reneged row+Cruster)
WOD3:
"12AMRAP
12 Tricep Dips
15 Hammer Curls (alt arms with DBs)
15 Russian Twists with weight
20 Bicycle Crunches
Finisher:
"Finisher: (Tabata, 20 seconds on, 10 seconds off)
・Shadow Boxing
・Burpees"
2024/11/16
SAT
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Hand Stand and Hand Stand Walk for 15minutes
WOD
"3 Rounds: with your partner
25 Kettlebell Swings 53/35 pounds
25 Toes to bar
25 Burpees over Kettlebell
25/18 Calorie Assault/Echo Bike
*any order . Share the reps
*20 minutes cap"
LIGHT
Warm Up
"2-3sets *coach's Choice
1. Bird Dog (10-15 Reps)
2. Knees-to-Elbows in High Plank (10-15 Reps)
3. ELbow Plank Dips (20reps )
4. Side Plank (20-60 Seconds)
6. Side Plank Rotation (8-15 Reps)"
Skill, Strength:
3sets
12 Snacth Grip Deadlift
12 HIp Thrust
8/8 Cossack Squat
WOD1
"with your partner (I go you go)
1000m Row
50 Box Jump
50 Syncro Slam Ball ( rotational )
*share the reps
*cap 20minutes "
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"6-Minutes as many reps as possible:
10 Burpees
15 Push Ups or Chair Push-Ups
20 Mountain Climbers reps per side
Rest 2 Minutes
6-Minutes as many reps as possible
10 squat jumps
20 Russian Twists
30 second Plank Hold
WOD2:
for time;
1000/900m Row
50 Jumping Pull Up
50 Jumping Lunges
WOD3:
5 min AMRAP ( cash out)
3 Burpee
5 Thruster
EMOM DAY
Snatch EMOMx10
*70%
Clean Jerk EMOMx10
*70%
CLean/ Snatch Pull
Clean Box Pull ( 膝ぐらい）
4sets x 2reps @100% Clean or SNatch
Back Squat
3sets x 5 reps @75%
2024/11/15
FRI
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
20minutes
Front Squat 3x5 reps (light Weights from Rack )
into
Power Clean + Front Squat
1+2
*Building up to a heavy set
WOD
AMRAP9
3 Power Cleans 135/95lbs.
6 Push-Ups
9 Air Squats
LIGHT
Warm Up
coach's choice
Skill, Strength:
Bench Press
3x12 (3秒下ろし）
*supertsets with 5-10 Ring Row
WOD1
"4sets of
1 Minutes of Row
12 WB
9 Push Up
6 Deadlift ( Barbell)
*cap 15minutes
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOMx5 with Barbell
6 Arm Curl
8 Press
10 Bent Over Row
*adjust # if you needs
WOD2:
EMOM8
1) 12/10 Cals Row
2) 15WB
WOD3:
Core AMRAP 6
check the white broad
COach's Choice
WL
*Exercise1
No Contact Snatch
2x4
2x3
2x2
＊お尻の締め
Exercise 2
Pause Clean
2x4
2x3
2x2
*pasue at the below knee and Mid Thigh
*膝のスライド
exericse3:
Jerk from Rack
4Jerk drive +1 Jerk x3sets @80%
Exercise 4:
Yo-yo Squat
3sets x5 @60-70%
Exercise 5 : 3sets
Weighted Side Plank 30s
Pull Up 20 *Power Pull Up
Bulgarian Squat 8/8
2024/11/14
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Squat Clean + Split Jerk in 15minutes
Building up to heaavy
WOD
7 Minute AMRAP:
7 Toes to Bar
7 Burpee Pull Ups
7 Shoulder to Overhead 115/75# (52kg/34kg)
*choose a weight you can do unbroken
LIGHT
Warm Up
coach's choice
Skill, Strength:
3sets of
12/12 Land Mine Press
8/8 One Hand Row
6/6 Rear foot Elevated Spit Squat with Goblet KB
WOD1
2rds for time (20mincap)
600m Row
10 Burpee
10 Ring Row
15 WB
300m Row
10 Burpee
10 Ring Row
15 WB
Rest 3minutes between each rounds
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3sets of
10-12 DB Floor Press
6 Barbell Hang Power Clean
rest 90sec
WOD2:
2sets
3min AMRAP
500m Row
in the reaming time Max reps of Push Up
*rest 2minutes
WOD3:
EMOM 10
e) 12 American Swings 24kg/16kg +Amrap Hollow Hold
o) Rest
WL
"フォーカス：
Learn how to use legs in first2 week then
getting reps in later 2 weeks"
warm up: Coach's choice
Exercise 1:
Snatch totall 6sets
2sets x4reps ( Light)
2setsx 3reps (Moderate)
2sets x 2reps (Moderate Heavy)
*squat snatch
Hang Clean
2sets x4reps
2sets x 3reps
2sets x 2reps
*squat or Power Athlete Choice"
"Power Jerk from Rack
EMOMx5
2 reps *heavy 80%
2024/11/13
WED
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Every1.5x6
o) 8 Weigthed Push Up (3↓1keep)
e) 8 Chest Suppourted Row ( Use Band or Inverted Row) (3↓1keep)
*focus on keeping midline straight during push upand Row
WOD
Short OPEN 18 . 5
AMRAP15
18 Wall Ball
18 Calories on row
LIGHT
Warm Up
coach's choice
Skill, Strength:
-
WOD1
Every 6 Minutes - 24 Minutes (4rounds)
8 DB Chest Press
14/12 Calories - Row
10 DB Heel Elevated Goblet Squat
14 DBs Ground to Overhead
8 Hang Knee Raise
15 Banded Pull Apart
＜HIIT＞
Warm-Up:
Ladder
WOD1:
For times:10min
15-10-5
Inch worm push up
200m Run
WOD2:
35/15 3sets
1)Box Jump
2) Plate G2OGH
3) 4Side/4Front Kick Through
4) 50 Flatter Kick + Open Close
WOD3:
10min For time(i go you go)
100 Cals Row
Every 90sec Syn 5 Burpee
