2024/11/12
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 5x5 *building up to heavy five
WOD
EMOMx15
1) 1-5 Pull Over
2) 40 DUs
3) 5 Power Snatch (95/65)
4) 15/12 Caloreis on row
5) Rest
*bike is okay , barbell cycling
LIGHT
Warm Up
coach's choice
Skill, Strength:
Back Squat / or FSQ
3set x 6rep (Tempo 321x)
3sets x 10/10 Side Plank with Rotation
*on Side Plank, move with one unit and keep your hip and T-spine alignment
WOD1
For Time (Cap 12min)
500m/400m Row
25 DB Thruster
15 Ring Row
25 Burpee
500m/400m Row
* Bike: 1,000m/800m
＜HIIT＞
Warm-Up:
Ladder
WOD1:
3sets of
15 Goblet Squat
10/10 Single KB Deadlift
10 DB Chest Press
WOD2:
For time;
3rds of
20 Box Jump Over
10 WB
10 Sit Up
*time cap 9min
WOD3:
"For time of
30/24 Calories on row
20 Plate G2OH
30/24 calories on row
20 Plate OH Lunges (R+L=1)
30/24 Calories on row
20 Plate Russian Twists
*you can use bike and ski as well
time cap: 15minutes "
2024/11/11
MON
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Back Squat 5 RM in 5sets
use 20minutes
WOD
12Minute AMRAP:
12 Alternating Dumbbell Snatch 50/35 pounds
9 Box Jumps 24/20 inches
6 Burpees over the box
LIGHT
Warm Up
coach's choice
Skill, Strength:
Strict Press 3x8
*super set with20 Partner Leg Toss
WOD1
"5 Rounds for time
12/10 cal row
9 burpees
7 DB thrusters
5 Ring Row
15-min cap"
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/11/10
SUN
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Ring Muscle Up Progression
WOD
"1 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
*10min cap
115/80 Barbell 50/35 DB
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatche"
LIGHT
Warm Up
coach's choice
Skill, Strength:
"Back Squat
5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
5+ x 85%"
WOD1
"5 Rounds for time
12/10 cal row
9 burpees
7 DB thrusters
5 Ring Row
15-min cap"
＜HIIT＞
Warm-Up:
"Dynamic Stretching: Hamstring Kicks, Walking Lunges (2 minutes)
Glute Activation: Glute Bridge Holds, Fire Hydrants (1 minute each)
Cardio: High Knees, Jump Squats (2 minutes)"
WOD1:
"3 rounds, 45 seconds each, 15 seconds rest
・SQ Combo Move: Goblet Squat + Pulse + Jump
・Step-Ups to Reverse Lunges
・Glute Bridge with Leg Extension
・Plank Jack into Tuck Jump"
WOD2:
"10 AMRAP
10 Box Jumps
12 Bulgarian Split Squats (each leg)
15 Kettlebell Swings
20 Alternating Lunges"
WOD3:
"Finisher: (4 rounds, 30 seconds work, 10 seconds rest)
・Wall Sits
・Burpee Broad Jumps"
2024/11/09
SAT
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"EMOMx12
1)12 Lateral Box Jump Over
2)1-4 Wall Walk
3) 30s Barbell Overhead Hold (61/43kg)
4) Rest "
WOD
"AMRAP5
Buy- in 30/24 cals
Max DBs Box Step over (20inch ) (50/35) "
LIGHT
Warm Up
coach's choice
Skill, Strength:
"3sets
12 Sumo Deadlift
12 HIp Thrust
10/10 DB Reverse LUnges "
WOD1
For time: with your partner Share the reps
50 KB Swing
50 Ring Row
50 WB
50 Hang Knee Raise
50 Calories on row
time cap 12minutes
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"AMRAP6
12 Lunges ( BW) 6ea
10 Air Squat
8 Ring Row
6 Sit Up
4 Push Up "
WOD2:
"For time:6-9-12-9-6
burpee over DBs
DBs Front squat
DBs bent over row"
WOD3:
"AMRAP4:
buy in 400m Run
Max reps DBs Hang Clean Jerk
"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
Exercise 3:
Speed Front Squat
3sets x5 @60-70%
Exercise 4 : 3sets
Weighted Side Plank 30s
Pull Up 20 *Power Pull Up
Bulgarian Squat 8/8
"
2024/11/08
FRI
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
N/A
WOD
"50-40-30-20-10 Caloreis on row
10 -8-6-4-2 Deadlift
10ec-8ea-6-4-2 Front Rack FWD Lunges
10 DB SHoulder Press
10/10 Plate Russian Twist
time cap 35min "
LIGHT
Warm Up
coach's choice
Skill, Strength:
"Bnech Press
3x10
*5-10 Strict Pull Up "
WOD1
"For time of
30/ 24 Calories Row
30 DB Thruster
30 Sit Up
30 KB Swing"
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"Deadlift
3x10 *any varitation "
WOD2:
"5min AMRAP
8 Burpee
200m Run/Row
-3min Rest-
5min AMRAP
8 KB Swing
400m Bike "
WOD3:
"5min AMRAP
5 Ring Row
10 Goblet Squat
15 Toe Touch Crunch "
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%
2024/11/07
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Power Clean + Front Squat
1+2
*Building up to a heavy set then -10kg do 2more sets
WOD
"CROSSFIT OPEN 19.2"
For time (Cap 8min)
25 T2B
50 DUs
15 Squat Clean (95lb/65lb)(43kg/29kg)
25 T2B
50 DUs
15 Squat Clean (135lb/95lb)(61kg/43kg)
*ad :
135lb(61kg)➡185lb(83kg)
85lb(38kg)➡115lb(52kg)
LIGHT
Warm Up
coach's choice
Skill, Strength:
3sets of
12 MB Incline Press
12 Bent Over Row
6/6 Rear foot Elevated Spit Squat with Goblet KB
WOD1
AMRAP 8min
30 Flatter Kicks
8 DB Front Squat
8 DBs G2OH
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"Every 3:00 x3
200/160m Row 350/300 Bike
10 Slam Ball
10 DB Plank Row (R+L=1)
30 DB Side Jump Over "
WOD2:
"For time 10min
21-18-15-12-9-6-3
Ring row
WB"
WOD3:
"AMRAP7
7 AKB Swing
7 Goblet
7 Sit Up "
URAWA WL:
Focus;
Leg Drive and hip extension
Exercise 1:
"No Contact Snatch total 6sets
2sets x4reps ( Light)
2setsx 3reps (Moderate)
2sets x 2reps (Moderate Heavy) *70%ish
*squat snatch
"
Exercise 2:
No Feet Clean
2sets x4reps
2sets x 3reps
2sets x 2reps
*squat or Power Athlete Choice"
Exercise 3:
"Power Jerk from Rack
EMOMx5
3reps "
2024/11/06
WED
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Overhead Squat 3x8
into
Snatch Practice for 10minutes
Snatch Pull + Snatch
*practice Squat Snatch
*プルはみぞおちの高さまで、コンタクト意識
WOD
7 Rounds for time:
Row 150/100m
8 Burpee Box Jump Over
*18minutes cap
LIGHT
Warm Up
coach's choice
Skill, Strength:
N/A
WOD1
Every 2 Minutes x4 style 3sets
1) 12/8 Cals - Row
12 Box Jump (24/20 in)
2)
12/8 Cals - Bike
6 DB Hang Clean + Press
3)
50DUs
12 DB Alternating Snatch (50/35 lb)
4)
60 Runner
10 Push Up + 10 Air Squat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3sets of
15 thruster
10 Rotational Slam Ball
50ft DB Walking Lunges
50 Ft Burpee Broad Jump
WOD2:
The Fast and the Furiousx2
15 KB Swing
10 Shuttle Run ( 15m =1rep)
15 Sit Up
3 round
WOD3:
Core AMRAP
COach's Choice
