2025/01/04
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press
find Today's heavy double
10-8-6-4-2-2-2
WOD
Gravity Challenge to Test Team Unity
For Time (15-Minute Time Cap)
80 Deadlifts (135/95 lb)
(Split with partner: one lifts while the other holds plank)
50 T2B (Split reps with partner)
60 Power Cleans (135/95 lb)
(Split reps with partner)
40 Thrusters (135/95 lb)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
AMRAP X6minutes
10 Strict Press
10 One Ring Row
10 DB Press
10 Arm Curl
WOD1
AMRAP 12
200m Run
10 Broad Jump
5 Renegade Row ( Push Up+ Row+row=1)
20 Flutter Kicks
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOM x10min
1) 12/10 cals (45sec of work)
2) 8 Push Up- 7 Sit Up
WOD2:
20min AMRAP
50 Syn DB Front SQ
50 Syn Burpee
50 Box Jump (Share)
30 Syn DB hang clean
30 Syn DB push press
1min rest for all
Goal:2~3R
WOD3:
2024/12/30
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Clean
WOD
"ParnerWOD( I go You go)
108 Calories on row
108 WB
108 Hang Power Clean (95 /65) (135/95)
108 T2B/HangKnee Raise
108 American KB swing
*share the reps
*time cap: 30min
LIGHT
Warm Up
Skill, Strength:
WOD1
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/12/30
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Clean Complex
Clean Pull + SquatClean + Jerk
building up to heavy in 15minutes "
WOD
Partner WOD (share the reps)
Time Cap: 25min
2000m Row
24 Pullup / Ring Row
48 Hand Release Pushup
72 Box Jump / Step Up
96 Situp
120 Air Squat
Wait for everyone to finish,
then perform 24 Syncro Burpees with everyone.
*Bike 4000m, Ski 2000m
LIGHT
Warm Up
Skill, Strength:
WOD1
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/12/29
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
a) BTN Snatch Grip Jerk 3reps x 5sets in 10minutes
b) ２T&G Power Snatch in 10minutes
*beginer; 2 Hang Power Snatch
WOD
AMRAP10
12 DBs Front Rack Lunges (22.5/15)
9 V-Up
7 DBs Hang Power Clean &Push Press
5 Hand Release Push Up
Ad: DBL DB OH Lunges , Handstand Push Up ( No Kipping, Strict )
*クラス人数が多いのでストリクス以外は禁止
LIGHT
Warm Up
Skill, Strength:
WOD1
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
for time of :
with your partner 1000m Row
*switch every 250m
WOD2:
2min on, 1min rest
①Box jump
②Front Squat
③3Ring row+3Burpee
④Bike
⑤Burgalian Squat(1min each leg)
⑥Sit up
⑦Woman maker( Push Up +Row+ Row+ G2OH)
⑧Front plank/Hollow 1min each
WOD3:
Stretch
2024/12/28
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A. Every 2 Minutes x 5 Rounds
40-60 Double Unders
8-12 T2B
WOD
" AMRAP in 11 minutes
5 Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14 lb)
17 Bar Over Burpees
LIGHT
Warm Up
Skill, Strength:
WOD1
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
AMRAP7
15 KB Russian Swing
10 Box Jump
5 Sit UP
WOD2:
3rds for time
250m Row
10 Air Squat
10 Lunge Jump
10 V-up
WOD3:
AMRAP8
20 Bodyweights Lunges
15 DUs
5 devils press + thruster
2024/12/27
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice the movements
WOD
AMRAP in 30 minutes
Buy-In: 1,000 meter Run
Then, Round
5 Burpees
10 Wall Ball Shots (20/14 lb)
15 calorie Row / 10 cals Bike
20 DBL Front KB Lunges (24kg/16kg)
25 Sit-Ups
200 meter KB Farmer's Carry (24kg/16kg)
Goal: 4Rounds
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
none
WOD1
"AMRAP in 25 minutes
Buy-In: 800 meter Run
Then,
5 Burpees
10 Wall Ball Shots
15 cals Row / 10cals Bike
20 DBL KB Lunges
25 Sit-Ups
200 meter Farmer's Carry
Goal : ２Rounds"
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
CORE Training 2rd for time (8min Cap)
20 Flatter Kick
30 Russian Twist
40 Hang knee Raise
WOD2:
"AMRAP in 25 minutes
Buy-In: 800 meter Run
Then,
5 Burpees
10 Wall Ball Shots
15 cals Row / 10cals Bike
20 DBL KB Lunges
25 Sit-Ups
200 meter KB Farmer's Carry
Goal : 2Rounds
WOD3:
none
EMOM Week
1) Snatch
Every3;00 x 6 @ 90%+ of 1RM of Power Snatch or Squat Snatch
2) Clean Jerk
Eevery 3 :00 x 6 @90%+ of 1RM of Clean Jerk
3)"Accessories
1. weighted plank 30s
2. weighted side plank 30s each side
3. Deficit Split Squat 8/8
3 sets
2024/12/26
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Jerk Complex
1 Press+ 2 Push Press + 3 Jerk
*5sets building up to heavy
WOD
"3rds for time ;
15 Overhead Squat (115/85)
10 Burpee over the bar
400m Run/450m Row
*time cap 17 min
*ad : 4rds
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Back Squat /FSQ
3set x 8rep
then
3set of
16 DB Box Step Up (8each)"
WOD1
EMOM 15min (FGB style)
1) Wall Ball
2) Burpee Over Med Ball
3) Med Ball Hug Situp
4) Cal Row / Bike
5) rest
*score is sum of total reps(cals) of every movements
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
EMOM 8min
odd) 10 DB Bench Press
even) 5-10 Banded Pullup
WOD2:
For Time (Cap 25min)
5000m/4000m Row
*record your time after class
WOD3:
none
EMOM Week
1)
Every2;00 x 8 @ 90% of 1RM of Power Snatch
2)
Eevery 2:00 x 8 Clean + Jerk @90% of 1RM of Clean Jerk
