2025/01/11
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
10min
1Snatch DL +1 Snatch Pull +1 Snatch
then 5min to find today's workout weight
WOD
AMRAP 15min
3 SQ Snatch (60-70%1RM Snatch)
6 Burpee
9 Situp
200m Run
*3 SQ Snatch: 3 Power Snatch +3 OHSQ
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
4 sets of
5-8 Chin Up (Spinated Grip)
8 Bent Over Row (Pronated Grip)
*Chin Up: Banded or Feet-Assisted
WOD1
"Partner WOD
AMRAP 12min
Partner A) 500m/400m Row
Partner B) 16 Box Jump + 16 Situp
*switch when both finishes their own part
→二人とも自分のパートが終わったらスイッチ
＜HIIT＞
Warm-Up:
band exercise
WOD1:
3sets with light Barbell
10 Barbell Push Press
12 Barbell Reverse Lunge (6ea)
14 Barbell Windshield Wiper (7ea)
WOD2:
10min AMRAP
10 Slam Balls
10 Ball Hug Squat
10 Plate G2OH
10 Burpee Plate Jump
WOD3:
4R For Time(10min)
300m/250m Row
8 Situp
8 Plank Pushup
OMIYA WL
Focus :
Snatch: Smooth and aggressive turn over
Clean: Smooth transition on 1st Pull to 2nd Pull. Proper positioning during 1st Pull
Snatch
A) 1 Snatch Balance + 2 Drop Snatch
*Drop Snach: no upward drive with the legs. Elevation of the bar is little as possible
B) EMOM 10min
1 Power Snatch + 1 Hang SQ Snatch"
"Clean
A) Segment Clean DL(below knee, above knee, mid thigh) +Slow Clean DL + Power Clean
*focus on bar proximately and proper bar contact
B) EMOM 10min
Clean & Jerk"
"Accessory
A) 5set *3rep
Front Squat
B) 5set *3rep
Push Press"
2025/01/10
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
2-3sets of
Single Arm DB Turkish get Up 8ea
Seated Dummbell Press 8 ea
One Hand Row 8 ea
WOD
30-20-10
Cals Row
Pull Up/C2B
DBs Front Rack FWD Lunges
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
6min AMRAP
8 DB Strixt Press
8 Ring Row
30 DUs
WOD1
"12EMOM
1+2) 25/18cals
3) 10 KB Swing+ 10 Goblest Squat
＜HIIT＞
Warm-Up:
Mini BW Workout
WOD1:
"3sets of
16 Reverse Lunges with weights
12 KB Swing
*rest 20sec b/w sets
WOD2:
3sets of
8 Pull Up
12 DB SHoulder Press
30 DUs/ 45 Signle
* 20sec rest b/w sets
WOD3:
"5min AMRAP
60/45 cals
in the time remain max reps of WB
OMIYA WL
"1) 3sets *building up
2 Muscle Snatch + 2 SNatch Balance +2 Overhead Squat
２)
Snatch + overhead squat
1x(3+1)@70%
3x(3+1)@75%"
"
３)
Pause Squat Clean * Pause at the knee
6sets @60-70%
４) 4 Jerk Dip +1 Jerk
3sets Heavy 80% "
"Accessory
A) 5set *3rep
Back Squat
B) 5set *3rep
Pull Up "
2025/01/09
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Muscle Up Progression
WOD
EMOMx14
o) 7-12 Kipping HSPU/ Z Presz/
e) 4-6 Hang Power Clean
*add weights every sets ( small)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Barbell Hip thrust 3x10
Bulgarian Squat with Goblet Kb Hold 3x8ea"
WOD1
5 rounds for time:
30 double-unders
10 thrusters (55/75 lb)
＜HIIT＞
Warm-Up:
Mini BW Workout
WOD1:
"3sets of
10each MB Side toss ( 10lbs/6lbs) "
WOD2:
3sets of
6/6 DB Snatch
6/6 DB Oh Lunges
6/6 Single Arm Devil's Press
30 DUs
*rest 20s between sets
WOD3:
AMRAP6
200meter Run
Max calories on row
-rest 2min-
AMRAP6
400m Run
Max calories on row
*score: total calories of 2sets
Uwara WL
Focus; Focus on Movement Breakdown and Building Foundational Strength
1) Snatch
A) Barbell Snatch Balance+ OH squat 3sets (3+3)
B) high pull + 2Above knee (power)snatch x5sets
2) Clean
A) Tall Clean + Push Press (2+2) 3sets
*Push off the ground, get under the bar
B) Clean DL (to mid thigh) + C&J
10 x 1 Work to Hvy for today
*Take some time to go over clean starting position here.
Dead lift pause 1 sec at mid thigh Drive into the floor under control reset & clean + jerk
3) accessory
5seated box jump x3set
2025/01/08
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"4sets of
1)Front Squat 2+2*rest 20sec between ２＋２＊3sec down
2) 2-4Strict Pull Up + 2-4 Kipping Pull UP
WOD
"Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings(american)
9 ring dips/Box dips
W: 20-inch box and 53-lb kettlebell
M: 24-inch box and 70-lb kettlebell
LIGHT
Core + EMpty Bar
Warm Up
Coach's Choice
Skill, Strength:
4sets x 6reps
Single leg deadlift (barbell)
WOD1
For time of;
21-15-9
WB
Cals row/ Bike
T2B/Hang Knee Raise
＜HIIT＞
Warm-Up:
Mini BW Workout
WOD1:
"Back Squat with barbell
3x10reps
DB Bent Over row
3x10reps "
WOD2:
"
12 days of chiristmas style
1 inchworm
2 candlesticks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 DB shoulder presses (10/15 lb)
12 box step-ups (with a DB )
*25minutes cap
WOD3:
N/A
2025/01/07
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
High Hang Squat Snatch
*Beginner: Hang Power + Overhead Squat
*high hang はディップして股関節を少し曲げて前傾したところ
*practice for 12 minutes
WOD
AMRAP12
6 DB SNatch ( right Hand)
6 DB Goblet Reverse Lunge
6 DB SNatch (left Hand)
6 DB Goblet Reverse Lunges
30 DUs/45 Single
LIGHT
Core + EMpty Bar
Warm Up
Coach's Choice
Skill, Strength:
Shoulder pres
10-8-5-5-5
*super sets with 10 ea MB Russian Twists
WOD1
EMOMx12
1) Max BW Lunges
2) max KB swing
3) 1min max row
4)Rest
＜HIIT＞
Warm-Up:
Mini BW Workout
WOD1:
on cardio machine
for 10minutes
15s hard pace
45s easy pace
WOD2:
2 rounds for time:
30 alternating DB snatches
30 wall-ball shots
*time cap 10minutes
WOD3:
Tabata core
*coach's Choice
2025/01/06
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Close Grip Bench Press
10-8-6-10
*2nd 10 is heavier than 1st 10reps
WOD
Every 4:00x 2sets
30/24 cals Row
20 DBs G2OH
Max 7.5m Shuttle Run
*rest 4minutes and repeat
LIGHT
Core + EMpty Bar
Warm Up
Coach's Choice
Skill, Strength:
EMOM x12min
1) 12/10 cals (45sec of work)
2) 30s Weighted Plank
3) 20-30s Hang from the bar
WOD1
AMRAP 7
10 Clean + Press
10 Bent Over Row
10 Box Step up + Down with Bar on the back
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2025/01/05
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
DL
Build to a tough 6
5sets
10-8-6-6-6
WOD
Partner WOD 20 minutes Amrap
50 CTB Pull Ups / Pull up / Ring row
50 Dual DB Squat Clean 50/35#
50cal Row
50 Burpee Box Jump Step Down 24/20
パートナーと好きなように分けて大丈夫なので一番効率良くこなせる分け方を見つけましょう！
LIGHT
Upper Body
Warm Up
Coach's Choice
Skill, Strength:
Supersets
Bench Press
3x12 reps
Bent over Row
3x8 reps
* 1 set of warm up
WOD1
For Time (13-Minute Time Cap):
with Pair!
40 Cals Row or Bike
40 Syn DB Deadlifts
40 Syn DB hang Power Cleans
40 Syn DB Thrusters
40 Syn Burpee
Complete together
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
