2024/12/25
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
None
WOD
"Merry Christmas, all! 12 Days Of Christmas
1 Wall Walk /Inch warm Push Up
200m row/Run
3 Devil press (50, 35)
4 bar muscle ups/C2B/Pull Up
5 DB OH Lunges (1つ）
6 deadlifts (135, 75)
7 bar facing burpees
8 power cleans (135, 75)
9 toes to bar
10 shoulder to overhead (135, 75)
11 box jump (30, 24)
12 power snatches (135, 75)
*scale: Use DBs
Noah Ohlsen Modified
time cap: 50min
1, 2-1, 3-2-1, と新しい動きをひとつづつ加える！
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3 Strict Press + 5 Push Press
3sets *add weights
WOD1
Christmas WOD
For time of ;
2024 m Row
6rds of
12 Kb Swing
25 Plate Russian Twist
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
Just Bar WOD
AMRAP6
2-4-6-8-10-.....
Back Squat
Good Morning
Jump Squat
Burpee
WOD2:
EMOM10
1) 10/8 cals on row
2) 8 Empty Bar Thruster
*advance; add +2-5 cals on machine, + 2 Thruster
WOD3:
"3sets of
30s elbow Plank *advanced: weighted
30s each Copenhagen side plank
30s Mt. Climber
With coach:
Warm-Up:
Dynamic warm up
Strength:
In 30min
Make the interval shorter as much as you can(At least less than 1.5min)
Start from empty bar
Increasing weight
BSQ 10-10-8-6(8)-6 (8) -6 (8) -6 (8)
Press : 10-10-8-6(8)-6 (8) -6 (8) -6 (8)
BB Lunge : 12-12-12-12
St.pull up : 10-10-10-10
WOD:
20min Run
every400m, 10 Air Squat, 10 KB Swing, 5 Box jump, 5 Sit up
2024/12/25
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
None
WOD
"Merry Christmas, all! 12 Days Of Christmas
1 Wall Walk /Inch warm Push Up
200m row/Run
3 Devil press (50, 35)
4 bar muscle ups/C2B/Pull Up
5 DB OH Lunges (1つ）
6 deadlifts (135, 75)
7 bar facing burpees
8 power cleans (135, 75)
9 toes to bar
10 shoulder to overhead (135, 75)
11 box jump (30, 24)
12 power snatches (135, 75)
*scale: Use DBs
Noah Ohlsen Modified
time cap: 50min
1, 2-1, 3-2-1, と新しい動きをひとつづつ加える！
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3 Strict Press + 5 Push Press
3sets *add weights
WOD1
Christmas WOD
For time of ;
2024 m Row
6rds of
12 Kb Swing
25 Plate Russian Twist
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
Just Bar WOD
AMRAP6
2-4-6-8-10-.....
Back Squat
Good Morning
Jump Squat
Burpee
WOD2:
EMOM10
1) 10/8 cals on row
2) 8 Empty Bar Thruster
*advance; add +2-5 cals on machine, + 2 Thruster
WOD3:
"3sets of
30s elbow Plank *advanced: weighted
30s each Copenhagen side plank
30s Mt. Climber
2024/12/24
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press 1RM in 10minutes
Back Squat 1RM in 15 minutes
Deadlift 1RM in 15minutes
WOD
Rowing Interval test
500m x 2
rest 2:oo between
LIGHT
Big 3 Day
Warm Up
Coach's Choice
Skill, Strength:
Big 3
25 Bench Press
30 Back Squat
40 Deadlift
with Barbell
WOD1
Every 2.5 x5 sets
5 Push Up
7 T2B/hang KNee Raise
9 KB Swing
30 DUs
＜HIIT＞
Warm-Up:
Ladder
WOD1:
AMRAP10 *下ろす動作はゆっくり
10/10 Buglarian Squat
10 Bent Over Row
10 Push Up
10 Sit Up
10 DB Strict Press
WOD2:
AMRAP20
500/400m Row
40 Plank SHoulder Tap
30 DB Thruster
20 Biycle Sit Up (20each)
10 DBs Push Up Row
WOD3:
None
2024/12/23
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Butterfly Kipping
WOD
Every7;00 x 3rounds
100DUs
15/11 Calories on bike (rowは+3cals)
10 Devil's Press
*rest with the remaining time of the interval
*目標3:15-4:15
*コーチはDUs やカロリーをアジャストして、タイム内に収める
LIGHT
Landmine Day
Warm Up
Coach's Choice
Skill, Strength:
3set of
8/8 Landmine Press (Kneeling)
8 Landmine Squat
8 Landmine Deadlift
WOD1
AMRAP10
10 DB Deadlift
8 DB Push Press
6 DBL DB Snatch
4 Burpee
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/12/22
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hand Stand Practice
WOD
Fight gone bad style WOD
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute KB Swing(32kg/24kg)
1 minute Box Jumps (20 in)
1 minute Barbell Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Core : Coach's Choice
WOD1
21-15-9
Cals on row
alt DB snatch
then
9-6-3
Single Arm Thruster * total 9
Single Arm DB Burpee
＜HIIT＞
Cardio with strength skill
Warm-Up:
Mobility
WOD1:
8EMOM
o) 30sec KB lunge
e) 20~70 DU
WOD2:
20min Circuits(40sec on, 20sec off)
①Strength: Deadlifts (using DB or KB)
②Cardio: Sprint or Assault Bike
③Strength: Overhead Squat with DB
④Cardio: Plate jump
⑤Core: Plank Push-Up
WOD3:
2024/12/21
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press 1RM in 10minutes
Back Squat 1RM in 15 minutes
Deadlift 1RM in 15minutes
WOD
"AMRAP5
with your partner
2-4-6-8-10-12.....
Syncro Burpee
Power Clean ( I go you go)
*Burpee を二人同時にクリーンは一回づつ交代しながら
LIGHT
Push / Pull
Warm Up
Coach's Choice
Skill, Strength:
"3sets of
6 Heavy Goblet Squat
6/6 Cossack Squat
6 inverted Row( 4sec down )
WOD1
5rds of
7 DB Push press
7 DB Step Up with BW
14 Sit Up
21 Air Squat
*cap 13min
＜HIIT＞
Warm-Up:
Banded WarmUp
WOD1:
"3sets of
10 Dual DB Front Squat
10 Hang Knee Twist
10 Push Up + Row (5each )
10 Deadlift
WOD2:
"with your partner
for time;
50 DBs Power CLean
50 Burpee box jump step down
50 Calories on row
50 KB Swing
cap: 13min
WOD3:
"Tabata Core!
Coach's choice"
WL
Warm Up ; Yasuto Original
1)
Behind the neck jerk
2x3@70%
3x3@75%
*3 second pause in the catch of every rep"
2)
Power Clean + Hang Power Clean + Push Press
*hang from above knee (1cm)
*5 second hold overhead on the last push press
*work push press %
1x(1+2+5)@75%
2x(1+ 2+5)@80%"
3)
Snatch + overhead squat
1x(3+1)@70%
3x(3+1)@75%
4)
Clean Pull
1x3@90%
1x2@100%
2x1 @110%
5)
Accessories
Back Squat
1x5@70%
3x5@75%
6)
1. snatch grip strict press 10
2. deadbugs 20
3 sets"
2024/12/20
FRI
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
split Jerk from rack 3RM in 5sets
WOD
For time;
15-12-9
Heavy Thruster (135/95)
9-6-3
Wall Walk
-Buy out 1k row
*cap;15minutes
LIGHT
Push / Pull
Warm Up
Coach's Choice
Skill, Strength:
"*Supersets
DB Chest Press
3x12 reps
Banded Pull Up
3x8 reps
* 1 set of warm up
WOD1
For time;
30-20-10
DB Thruster
Sit Up
＜HIIT＞
Warm-Up:
Hip Mobility
WOD1:
3 Sets
10 Hip Thrust
10/side Landmine Russian Twist
rest 60sec
WOD2:
"3min AMRAP
DUs/Single Under
2mins rest
1Min AMRAP
Burpee
*depends on class sizes and levels
WOD3:
"Core finisher （tabata style ）
Flatter Kick
Plank knee 2 elbow
WL
Warm Up ;
"Single arm bottom up kettlebell walk
3x20 steps on each arm"
1)
Snatch + snatch balance + overhead squat
1x(1+1+1)@70%
1x(1+1+1)@75%
the complete 3 more sets either at 75% or higher if you're feeling
＊total 5sets "
2)
Clean + power jerk + jerk
1x(1+1+1)@70%
1x(1+1+1)@75%
the complete 3 more sets either at 75% or higher if you're feeling good
＊total 5sets "
3)
Front Squat
1x3@75%
3x3@8-%
4)Accessories
1. weighted plank 30s
2. weighted side plank 30s each side
3. Single Leg Broad Jump 3time
3 sets
