2024/10/29
TUE
＜CrossFit＞
Warm-Up:
1min Bike @60% effort
1min Barbell Deadlifts Light
1min Bar Hang
1min Push Up
1min Pull up / Ring Row
Skill, Strength:
Lower Body
Every 3:00
12 RDL
10-8-6 Bent Over Row
*BOR Increase weights very sets
WOD
3;00 ON/2;00 OFF x 4
20/15 Calories on row
15 Burpee Over the Row
Max DB Snatch
LIGHT
Warm Up
Core Plank 20sec each x2sets
Elbow Plank
Inchworm Push Up
Side Plank(R)+(L)
Reverse Plank
Skill, Strength:
3sets of
20sec Double Leg Raise Keep
20reps Bicycle Sit Up
3sets of
20sec Crunch Keep
20reps Crunch
WOD1
AMRAP 10min
10 Plate G2OH
5 Push Up
10 Air Squat
5 Sit Up
10 Plate Jump On off
＜HIIT＞
Warm-Up:
WOD1:
AMRAP 6
8 Double Leg Raises
16 Flutter Kicks
8 Sit Ups
16 Weighted Toe Touches
WOD2:
AMRAP8
8 DB Snatch
8 Single Arm DB Lunges
8 Burpee over DB
WOD3:
4rds for time
10 Box Jump
10 American KB Swing
400m Bike
*rest 0:30
2024/10/28
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Skill EMOMx12
1) 10 Hand Stand Walk / 3 Wall Walk
2) 40s False Grip Ring Row
3) 30s L-Sit Hands on Box or Hang L-sit
4) Rest
WOD
Fraser Tabata (20/10 ) Max Effort
-Thrusters(43/29)
-T2B
-Snatch
-Bar Muscle Ups/ C2B /Pull Up
-Kettlebell Swings(24/16)
-Wall Balls
-Burpee Box Jump Overs(24/20)
-Overhead Squats
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
KB Core WOD
45s/15s
1) Plank KB North/South
2) KB Leg Lift
3) Plank KB Through
4) Hollow Rock
5) SA KB Turkish Situp
6) Muay Thai Knee
7) 2 Twist + 2 Splinter Situp
8) Bear Plank KB Tap
9) Dead Bug
10) Hollow Flutter Kick
WOD1
Every 4:00x4
5 Burpee
5 Ring Row →ad; Pull Up
10 Deadlift *athlete choice
12/10 Calories row
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/10/27
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
1 Rep Max Strict Press (10minutes)
1 Rep Max Front Squat (15minutes )
1 Rep Max Sumo Deadlift (15minutes)
WOD
AMRAP4
buyin-400m Run
Max American KB Swing in the time remaining
*24/16 (50/35#) "
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Barbell Press Complex
1Strict Prss
+
2 Push Press
+
3 Jerk
5sets
WOD1
3rds, each round for time of;
200m Run
10/10 Single Arm DB Thruster
10 KB Swing
*1:30 rest between sets
＜HIIT＞
Warm-Up:
Coach's Choice
+
AMRAP6
15 Sit Up
30 Bicycle Sit Up
15 Reverse Crunch
30 Flatter Kicks
15 Double Leg Raise
30 Cross Toe Touches
WOD1:
3rounds
10 DB Snatch (L)
10 DB OverHead Lunges (L)
10 DB Snatch (R)
10 DB OH Lunges (R)
10 DB Power Clean(L)
10 DB Front Squats (L)
10 DB Power Cleans(R)
10 DB Front Squat(R)
WOD2:
"AMRAP 13
50 /42 Cals Row
40 BW FWD Lunges
35 KB Swing
25 Hang Knee Raise
15 Burpee
WOD3:
lots of stretch or glutes exercise
2024/10/26
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hand Stand Walk
WOD
For Time: 30minutes cap
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)
*coach must adjust DL weights so athletes can finish WOD
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat/Front Squat / OH Squat
3sets x 10 reps
*Weighted Plank 30s
WOD1
For time:
45/38 cals row
30 Push Up
30 DB Snatch
30 Ring Row
13minutes cap
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP5
6 Deadlift
6 Hang Clean
6 BTN Thruster
WOD2:
"Every2:00 x6sets
1) 10 alt DB Snatch + 8-10 Burpee Box Jump Over
2) ２5DUs +8 Ring Row +12 Sit Up
WOD3:
AMRAP4
500m
Max reps of Wall Walk in the remaining time
WL:
Watm Up
Hip Hinge Power Snatch + DIp power Snatch + Hang Power Snatch
Hinge Power Clean +Hip Power Clean + Hang Power clean + ALt Split Jerk
*focus on, 股関節の動き、床反力
Exercise 1
yo-yo Snatch ( 2Pump ) 8sets
*
Exercise2:
Clean DL+ Floating Squat Clean + 2Split Jerk
4sets x 60%+""
Exercise 3:
Clean DL 3x10reps
Exercise 4:
Pasue Front Squat
3reps x5sets @75%-
*2sec pause"
2024/10/25
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Find 5RM Deadlift in15minutes
*rest 2minutes betwen sets
WOD
3rounds for time of:
Row 250 meters
25 45/35 -lb. thrusters
15 toes-to-bars
*15minutes cap
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"EMOMx5
5 Squat
5 Deadlift
5 Press
* with DB
WOD1
EMOMx20
1) 3 Devil's Press
2 ) 10 Box Ste Up
3) 6Ring Row + 6Push Up
4) 12/10 Calories
5) Rest
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP4
10 Burpee Box Jump
10 Push Up
WOD2:
AMRAP5
8 Wall Ball
20 DUs/30 Single
WOD3:
AMRAP8
buy in 20/15 Calories on row
10 Air Squat
5 Sit Up
10 Squat Jump
5 V-up
WL:
Watm Up
Hip Hinge Power Snatch + DIp power Snatch + Hang Power Snatch
Hinge Power Clean +Hip Power Clean + Hang Power clean + ALt Split Jerk
*focus on, 股関節の動き、床反力
"exercise1
EMOM
5sx1rep @72%
5sx1rep @76%
5sx1reps @80%
Exercise2:
Clean Jerk
5sx1rep @72%
5sx1rep @76%
5sx1reps @80%
Exercise 3:
Snatch Pull 100%x2, 105%x2 110%x2
Clean Pull 95%x2, 100%x2 105%x2
Exercise4: (optional)
""3sets
single leg RDL 10/10
1hand row 10/10
Weighted Plank 30s""
"
2024/10/24
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Find 10RM Back Squat (10RPE) in15minutes
*rest 2minutes between sets
WOD
Every2:30 x5
30 DUs
3 Hang Power Snatch (95lb/65lb)/(43kg/29kg)
5 OH Squat
*ad: 135lb/95lb(61kg/43kg)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOMx12
1) 30s KB Suits case Hold ( 1 Front rack, 1 Farmers)
2) 30s Weighted Plank
3) 15/12 Calories
WOD1
15-12-9-6-3
2 DB G2OH
2 DB Box Step Up
*10min cap
＜HIIT＞
Warm-Up:
WOD1:
EMOMｘ10
1 Burpee over the bar
1 barbell Thruster
*add 1 rep each minutes
*1分間で1バーピーと１スラスター
2分目は2バーピーと２スラスター
WOD2:
AMRAP9
12/10
7/7 DB FWD Lunges
7 Push Up
7 Squat Jump
WOD3:
3rds for time
30 Flutter Kicks
30 Bicycle Sit Ups
20 High Plank Cross K2E
10 Sit Up
URAWA THURSDAY WL :
warm Up:
Tall Clean 3x3
Tall Jerk 3x3
Tall Snatch 3x3
exercise 1:
EMOMx10
Power Snatch 80%
*warm up into EMOM
exercise 2:
EMOMx10
Clean & Jerk 80%
*warm up into EMOM
exercise 3:
Back Squat 3sets x 8reps @75% ish
2024/10/23
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Practice Kipping or Butterfly Pull Up
then
""a)→ｂ）→c)
a)Strict Press 3sets x8 @same weights
b)Bent Over Row 3sets x 8
c) DB Arm Curl 3sets x 12 + DB Triceps Extension 3sets x 12
*rest:60-90sec
WOD
21-15-9 Reps for Time
WB
Pull Up/Banded Pull Up
Time Cap: 8minutes
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Barbell FWD Lunge 6/6 x 3 sets
*after each sets
weighted Russian Twist 20 (20each)
WOD1
"For time;
1000m Row
40 Wall Ball
30 Ring Row
20 V-up/Sit Up
10 Hand Stand Push UP / Push Up
*15minutes cap
＜HIIT＞
Warm-Up:
WOD1:
"For time of :
2-4-6-8-10-8-6-4-2 reps of:
wall-balls
DB walking lunges (total reps)
DB push press
*cap 10min
WOD2:
"EMOMx10
1) 200,/150m row
2) 5 Devil's press "
WOD3:
Core for 5minutes coach's choice
