2024/05/07
TUE
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
Back SQ
10rep×3-4set(70%-75%)
*rest 2-3min (all same weights )
WOD
11min For time
200m Run
3rd
15-10-5
Devil press(50lb/35lb)
Lateral Box jump over(24/20)
Buy out 200m Run
LIGHT
Warm Up
20/15 Calories on Bike
20 Cossack Squat
15 Banded Clam Shell
10 Goblet Squat 4sec down
Strength 3 sets not for time of:
Box Squat
3sets x 6reps (3sec down, 1 sec pause on box)
into
30 DB Front Rack Lunges
WOD1
capacity
40-30-20-10
Calories row (Female -5)
WB
with Coach
Strength
BSQ or FSQ
3 sets of Cluster Set
(4+3+3)*3set
*~80%1RM
*20sec rest between each cluster
WOD
4R For Time (20min)
27 Box Jump (24in/20in)
20 Burpee
11 Squat Clean (RX:65kg, AD:83kg)
*50-70% of your 1RM Clean
<HIIT>
Warm-Up:
Tabata Warm up
WOD1:
7 min AMRAP
21 Cals row
14 Plate OH Lunge
7 Plate G2OH
WOD2:
"7min AMRAP
21 Box jump
14 Box step up over
7 Sit up "
WOD3:
7minAMRAP
21 DU
14 DB plank row
7 Burpee DL
【with coach】
W-up:
Strength Day
Skill, Strength:
Front Squat(heavier than last week)
4 x 6
Split Squat
3x6 each leg
DB seated press
3 x 10
Strength:
Bulgarian squat(heavier than last week)
3 x 6each
Hip thrust
3 x 10
Weighted strict pull up
4 x 5
WOD:
21-15-9
Front Squat
Sumo DL high pull
2024/05/06
MON
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
Pull Giant set
3set
5-10 Pull up
8-12 Bent over row
15 Seated row(Band)
WOD
12min AMRAP
20m Famers carry(Ad:OH)
3 DBL KB Clean
3 DBL KB Front SQ
3 DBL KB S2OH
(24kg/16kg)
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
"EMOMx9
1) Cardio 40s(bike/ski/row)
2)6/6 Single Arm Push Press
3) 15 KB Swing "
WOD1
EMOM6x 2sets (30s on /30s off)
1) Double DB Box Step Up
2) Sit Up
3) WB
4) Burpee Tuck Jump
5) 200m Run
6) Rest
<HIIT>
Warm-Up:
Tabata Warm up
WOD1:
Not for time 3set
15 V-up
15 Hipthrust on DB
10 Plank DB drag throuh
10 Single DB Box step up over
WOD2:
6 EMOM
6 Burpee box jump over
WOD3:
45 on 15 off ×5
1) Rowing
2) jump over the row
【with coach】
W-up:
Strength Day
Skill, Strength:
Front Squat(heavier than last week)
4 x 6
Split Squat
3x6 each leg
DB seated press
3 x 10
Strength:
Bulgarian squat(heavier than last week)
3 x 6each
Hip thrust
3 x 10
Weighted strict pull up
4 x 5
WOD:
21-15-9
Front Squat
Sumo DL high pull
2024/05/05
SUN
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
"Core 10min
Coach's Choice
WOD
"20 EMOM
1) MAX Burpee box jump over
2) Rest
3) MAX WB
4) Rest
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength 3 sets not for time of:
"Deadlift
3x10 "
WOD1
"AMRAP12
15KB Swing
10 Sit Up
3 Wall Walk ( 5 Inch Warm Push Up)
<HIIT>
Warm-Up:
Tabata Warm up
WOD1:
"5min AMRAP
5 Push up
5 Ring row
5 American KB swing
Then
Score For time 5min
WOD2:
"8 EMOM with empty bar
5 DL+5 hang Clean+5 Thuster
WOD3:
"TABATA
1) Side step Burpee
2) Shuttle run
2024/05/04
SAT
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
15min practice
Every 2min 3 Jerk×3set
Every2min 2 Jerk×3set
Every2min 1 Jerk×3set
WOD
21-15-9
Clean(95lb/75lb)
T2B
Ad:135lb/95lb
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength 3 sets not for time of:
Back Lunges ( with Barbell )
4x6/6
WOD1
For time;
30-20-10
Thruster (Barbell)
BarpeeLateral Jump Over
<HIIT>
Warm-Up:
Tabata Warm up
WOD1:
For time 10min
30 Cals row
30 Cals Bike
30 Burpee
WOD2:
Every15sc×5set
1) Box jump
2) Box step up
3) Knee to ellbow SQ
4) Mt.cliber
5) Rest
WOD3:
8 EMOM
1) 8-10 Burpee Broad jump
2) 20-30 Plank jack
Day 2
a)Clean & Jerk:
3x3 @ 75%
3x3 @ 80%
b)Snatch Balance:
3x3 @ 80%
c)Push jerk behind neck:
3x3 @ 80% of jerk 1RM
d)
Front squats:
3x5 @ 80%
*optional
power Snatch
3set x3reps
2024/05/03
FRI
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
15min practice
1 SQ snach+3 OH SQ
Beginner:1 High hang Snach+3 OH SQ
WOD
3min ×3set
20 Thurster(75lb/55lb)
20 Bar facing Burpee
Ad:95lb/65lb
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength 3 sets not for time of:
10 V-Ups
10 Tuck Crunches
10 Second Hollow Hold
10 Second Arch Hold
20 Side Plank each
WOD1
For time of :
40cals on Machine
40 Ring Row/ Pull Up
20 DB Box Step Ovrer
20Devil Press
*athlete may partition reps as needed
**15min cap
<HIIT>
Warm-Up:
WOD1:
2min straight Workout !(20each movement)
1. Mt.Climber
2. Push Up
3. Side Kick though
4. High Knee
5 Air Squat
6. Jump Squat
WOD2:
"30on/15off x 2sets
1. Ring Row
2. Box Step Over
3. 10 High Knee + 1 Burpee
4. Battle Rope
WOD3:
3rounds for time;
200m Run
15 KB swing
9min cap
a)strength
Jerk Drive 110% x 3reps x 3sets
b)
2 Power Snatch + 2 Overhead Squat x4sets
c)
6:00 on 2;00 off x 3
400m Run
AMRAP
11 WB
7 T2B
3 Clean
2024/05/01
WED
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
"15min practice
2 Power CLean + 2 Front Squat x 3sets
2 Middle Clean x3sets
1 Squat Clean + 2 Front Squat x3sets
*beginner; Start Front Hang
*スクワットクリーンに入る練習
then practice Shoulder to overhead and building up to Workout weight
WOD
8min AMRAP
6 Shoulder to over head(95lb/65lb)
12 Box Jump over(24/20inch)
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
Bench Press
3x8
3x12 Band Pull Apart
WOD1
AMRAP12
32 DUs( 64 Single )
10 Box Jump
6 SIngle Arm Devil's Press
<HIIT>
Warm-Up:
Dynamic Warm Up
WOD1:
AMRAP 6
10 KB Swing
10 Air Squat
5 Burpee
5 Box Jump
WOD2:
6min Max Calories on Machince
WOD3:
3sets of
10 Sit Up
10 V-Up
20 Bicycle Sit Up
30 Elbow Plank
ad; 15 each, 30 Bicycle , 40s Plank
W-up:
Banded mobility stretch, small plate shoulder activation
Skill, Strength:
3sets of
Max reps of weighted Pull up
10 DB Bent over row
15 DB Skull crusher
WOD:
15 E3MOM
3 Squat complex(Front + Back +Overhead)
10 KB Swing
5 KB Front lunge(R;L=1)
*Front Plank in remaining time until 2:30
2024/05/02
THU
<CrossFit>
Warm-Up:
Review Rowing Technique
Skill, Strength:
5-10minutes Gymnastic Practice Coach's Choice
WOD
2rd For time 35min
800m Run
1000m Row
1600m Bike
200 DU/300 SU
*順番は自由
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
EMOMx5
10 DB Push Press
5 Ring Row
WOD1
EMOMx12
1) 20 Air Squat
2) 15 WB
3) 12/10 Calories Row
<HIIT>
Warm-Up:
Dynamic Warm Up
WOD1:
AMRAP10
10 Alt DB Snatch
10 Overhead DB Lunge( same DB, 5 each side)
10 Ring Row
20 Body Weight Lunges ( 10 each)
WOD2:
AMRAP6
3-6-9-12-15....
Barbell Thruster
Burpee
WOD3:
3 Rounds for Time
15 Dumbbell Sit-Ups )
20 Dumbbell Russian Twists
10 Right Side Plank with Hip Raises
10 Left Side Plank with Hip Raises
10 V-Ups
<WL>
week1 Day1 (木曜日と金曜日クラス)
*表記はsets x reps
a)Snatch:
3x3 @ 70%
3x3 @ 75%
b)Snatch pulls:
4x5 @ 110% (of snatch 1RM)
c)Back squat:
4x5 @ 75%
d)Push press behind neck:
3x5 @ 70%
Optional )Pullups:
3x8
Clean&jerk
2reps x 4sets @70%