2024/12/19
THU
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
"Floating (1cm from Floor ) Power Snatch 5sets x 3reps in 10minutes
then
Deficit Deadlift 3sets x 5reps
*heavy( 70% ish)
WOD
"""AMRAP3x3
*1minute rest between
500/400m or 35/25 Cals Row
Max reps of Pull Up in the remaining time""
LIGHT
BW WOD
Warm Up
Coach's Choice
Skill, Strength:
3sets of
10/10 Half Kneeling Filly Press
8/8 KB Windmill (standing or kneeling)
40sec Wall Sit with Plate
*Filly Press:
SA DB Shoulder Press with other hand holding KB in Front Rack Position.(KB should be heavier than DB)
WOD1
"Partner WOD
AMRAP 14min
P1:
5 Pullup / Banded / Ring Row
10 Pushup
15 Air Squat
P2: Plank Hold
*while P1 is performing, P2 wait in Plank Position. Switch when P1 fisnishes 1 set
＜HIIT＞
Warm-Up:
WOD1:
3sets Not For Time
10 DB Push Press
10 Renegade Row
10 Ring Row
WOD2:
in 12min clock
Buy-in 1000m Row
then AMRAP
10 Med Ball Squat Clean
10 Wall Ball
10 Burpee Pullup
-rest 1:00- *score; total reps
WOD3:
"""mini Annie""
For Time (Cap 10min)
25-20-15-10-5
DUs /SU
Situp"
WL
1)Hang Power Snatch + Snatch Balance
*hang from above knee
*3 second pause at the bottom of the drop snatch
5x(3+1)@65%
these are really had due to the drop snatch having no dip and drive. work up in weight slowly. my tip, punch really hard"
2)Jerk Balance
5x3
modify the weight by feel
3)
"Clean and Jerk
(1+1)x3 = 1 set
complete 5 sets at 80%
4)Clean Pull
1x3@90%
1x2@100%
2x1 @110%"
2024/12/18
WED
＜CrossFit＞
Skill EMOM+AMRAP
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx12
1) 10 Box Step up with 1 db
2) 10-15T2B
3) 10 Gymnastic Push ( Deficit Push Up, Ring Dips, HSPU)
4) Rest
WOD
Just a Bar Workout
AMRAP８
21-18-15-12-9-6-3
Empty Bar Thruster
3-6-9-12-15-18-21
Burpee
*Total Score:
LIGHT
press
Warm Up
Coach7s Choice
Skill, Strength:
5 Strict Press + 5 Push Press
3sets *add weights
WOD1
every 3;00 x4rds
12/10 calories on row
8 Devil's Press
5 Ring Row
＜HIIT＞
Warm-Up:
WOD1:
1minutes each 2sets
1) Skater Hop
2) 30s high knee+ 30s Butt Kicks
3) empty bar Arm Curl + Press ( Clean Push Press )
4) Mt,climber
5) Rest
WOD2:
30s on/15s off x3
Battle Rope
Russian Twist
Burpee broad Jump
Shuttle Run
WOD3:
21-15-9
DB Thruster
Sit Up
2024/12/17
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Pistol Squat
3sets of 5reps each legs
then
Barbell Back Bulgarian Squat (3↓１秒止める）
２sets 6each
WOD
Open 11. 5
AMRAP in 20 minutes
5 Power Cleans (145/105lb)(65kg/47kg)
10 Toes-To-Bars/ Hang Knee Raise
15 Wall Balls Shots (20/14 lb, 10/9 ft)
LIGHT
Deadlift
Warm Up
Coach's Choice
Skill, Strength:
3sets of
10 Barbell Deadlift
10 DB Pull Over
WOD1
AMRAP10
12 DB Front Rack FWD Lunges (6ea)
7 DB Clean ( Power )
200m Row
＜HIIT＞
Warm-Up:
WOD1:
Body weights Circutit 30on/15 off x3sets
1) Squat + Reach
2) Banded Sprint
3) Lunge+ Lunge + Burpee
4) Side Kick through
WOD2:
"3rds
120s Bike *1cals =1rep
90s Rowing *1cals =1rep
60s Jump Rope (DUs x2reps, Single x1rep)
30s KB Swings
-rest 1:00- *score; total reps
WOD3:
Finisher: (Tabata, 20 seconds on, 10 seconds off)
・Slam Ball
・Bicycle Sit Up
2024/12/16
MON
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Noah Olsen Core Circuit
10 Strict T2B
20s L Sit on Box
30reps of feet anchored Sit Up
2-3sets
WOD
AMRAP12
1000m Run
AMRAP in the remaining time
12 DB Snatch ( R -6, L-6)
12 AIr Squat
LIGHT
Hinge
Warm Up
Coach's Choice
Skill, Strength:
Single Leg Deadlft with 2DB 3x8ea
Hip Thrust 3x8reps
*Half Kneeling Wod up/chop 8reps each side
WOD1
AMRAP10
30/24 Caloreis on row
30 Plate G2OH
30 Air Squat
30 Hang Knee Twist
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/12/15
SUN
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
"2-3 Low Hang Squat Clean EMOMx8 @70-80% *below Knee
then
back Squat 3sets x 5reps
WOD
for time of
2rds of
9 burpee to the bar
12 Lateral Burpee Over the Bar
72 Double Unders
-rest1:00-
Repeat
time cap 6min
LIGHT
Squat
Warm Up
Coach's Choice
Skill, Strength:
"3sets of
10each plnak position Press
10 each side lateral Lunges
10 Landmine Squat
*landmine day
WOD1
"For time;
1000m Row or Ski /2000m Bike
50 Kb Swing
40 Box Step Up with KB
30 down/up( No chest burpee )
20 Push up
10 V-Up
15minutes cap:
＜HIIT＞
Warm-Up:
Mobility + Banded Warm Up
WOD1:
"""BASELINE""
For Time
500 meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
WOD2:
"3 X TABATA
Coach makes progress/regress each exercise every sets
(1)Squat movements
(2)Push movements
(3)Jump movements
(4)Row movements
repeat from (1)
WOD3:
5min Hip bandded exercise
2024/12/14
SAT
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
"4sets of
200m Run
1Rds of "" DT ""
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
-rest 1:00-
*cap 15minutes
WOD
For time;
21-15-9
Cals Row
Wall Ball (20/14)
Box Jump Over (24/20in)
*make 2heat
cap 8:00
LIGHT
Squat
Warm Up
Coach's Choice
Skill, Strength:
"Back Squat /Front Squat/ Overheadsquat
10-8-5-5-5
*after each sets 5 squat Jump "
WOD1
"with your partner
AMRAP12
P1: Rowing
P2: 5 Banded Pull Up+db 10 Push Press+15 Air Squat
* score: meter on row
p2が全部終わったらP1と交代"
＜HIIT＞
Warm-Up:
Banded Warm Up
WOD1:
"AMRAP6
8 Leg Raise
16 Falatter Kicks
8 Sit Up
16 Cross v-up ( touch your toe)
WOD2:
"For time of
50 DB Thruster ( go heavy )
*5min cap
WOD3:
"AMRAP12
5/5 Single arm Ring Row
10 Goblet Squats with a db
10 Alternating Reverse Lunges with a db
10 Jupming Lunges
12/10 Caloreis on row
"EMOM Week
1)EMOMx10 Power Snatch @75-80% of 1RM of Power Snatch
2)EMOMx10 Squat CLean + Jerk @75-80+ of 1RM of Clean Jerk "
3)Snatch Pull
1x5@80%
1x4@85%
1x3@90%
1x3@95%
Accessories
Back Squat
1x5@75%
3x5@77.5 %
1. snatch grip strict press 10
2. deadbugs 20
3 sets
2024/12/13
FRI
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Below knee Hang Power Snatch 5sets x 3reps
into
Deficit Deadlift 3sets x 5reps *Heavy
WOD
AMRAP12
45DUs
15 KB Swing
5 Burpee Pull Up or 5 Muscle UPs
*fitness: 5 Burpee + 5 Ring Row
LIGHT
Leg Day
Warm Up
Coach's Choice
Skill, Strength:
Bench Press
3×８rep
After Each set Banded pull apart 10rep
rest 2min
WOD1
4rds for time (14min cap)
10 DB Bent Over Row
45 DUs/ 60 Single
20 Russian KB Swing
＜HIIT＞
Warm-Up:
Run Warmup
WOD1:
3 Sets All Same Pace
12 Ring Row
12 Wall Ball
15/12 Cals row / 12/10 Cals Bike
30sec WallSit
WOD2:
12min Circuit
40sec on, 20sec off×3
A) Shuttle Run
B) Plate Weighted SIt Up
C) Lunge jump
D) Battle Rope
WOD3:
Core TABATA
A) L-Sit Hold
B) Bicycle Sit Up
C) Plank up down
D)Mt. Climber
EMOM Week !
*coach's Special Warm Up
1)EMOMx10 Power Snatch @75-80% of 1RM of Power Snatch
2) EMOMx10 Squat CLean + Jerk @75-80+ of 1RM of Clean Jerk
3)Front Squat
1x3@75%
3x3@77.5 %
4)
Single arm bottom up kettlebell walk
3x20 steps on each arm"
5)Accessories
1. weighted plank 30s
2. weighted side plank 30s each side
3. SIngle Leg Broad Jump( double leg landing )
3 sets
