2024/12/12
THU
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Jerk Complex
1 Press+ 2 Push Press + 3 Jerk
*5sets building up to heavy
WOD
Every2;00 x10 (20min)
10 Thruster
*weights athlete choice
LIGHT
Leg Day
Warm Up
Coach's Choice
Skill, Strength:
3sets with light weight
15 DB Press
15 Bent Over DB Rear Delt Fly
15 Push Up into Side Plank
WOD1
EMOM 16min(4set)
1) 15/12 Cal Row
2) 15 Wall Ball
3) 15 Burpee
4) rests
＜HIIT＞
Warm-Up:
Dyamic Warm Up
WOD1:
3sets Not For TIme
16 KB Swing
16 Goblet FWD Lunge
16 Pushup
WOD2:
For Time (Cap 14min)
80/60 Cal Row
60 Situp
40 DB Thruster
20 Ring Row
WOD3:
3sets of
30s Plank Jack
30s each Side Plank
30s 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) Clean Pull
1x5@85%
1x4@90%
3x3@95%"""
2024/12/11
WED
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
EMOMx16
1) 5-10 Strict Pull Up Variation (inverted, ring, Pull Up, chin up)
2) 10 Gymnastic Push ( Push Up/DIps/HSPU*Kiiping Okay )
3) 15/12 Calories on row
4) Rest
WOD
For time of 12 minutes
Buy in 100 DUs
50 DBs Box Step Up Over (24/20inch)
*50/35 each hands
LIGHT
Leg Day
Warm Up
Coach's Choice
Skill, Strength:
5 Strict Press + 5 Push Press
3sets *add weights
WOD1
3sets
3:00on/1:00 off
3 DB Squat Clean
6 DB Push Press
9 DB Deadlift
12/ 10 Calories
*goal: 2rds in 3min
**start off where you left,
score: total rds and reps
＜HIIT＞
Warm-Up:
Dyamic Warm Up
3rds for time
10 Back Squat from rack (50-100% of BW)
10ea box step up with DBs
10 G2OH
WOD2:
For time: 25minutes cap
100/75-calorie row
30 Lunge Jump
30 jumping pull-ups
30 kettlebell swings
30 lunges( BW)
30 hang Knee Raise
30 db push presses
30 wall-ball shots
30 burpees
30 Sit Up
2024/12/10
TUE
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Core strength
– 8 minute EMOM
10 hollow rocks
10 toes to bar←Hang Knee Raise Okay
10 second plank
*1分以内全部行う
WOD
AMRAP15
500m Row
12 Burpee Over the row
10 DB Devil's Press
8 High Plank Row ( 4ea side)
LIGHT
Leg Day
Warm Up
Coach's Choice
Skill, Strength:
3sets
Back Squat 10reps
Hip Thrust 10reps
Bulgarian Squat 6 ea( 3sec down 1sec hold)
*60-90sec rest between sets
WOD1
For time;
500m Row
40 Sit Up
30 KB Swing
20 Banded Pull Up
10 DB Thruster
＜HIIT＞
Warm-Up:
"Stretch
Tabata Jump rope
20-30DUs in 20sec "
WOD1:
"For time of
50 Front Squat
50 Push Press
50 BTN Push Press
*just a epmty Bar "
WOD2:
Tabata Renegade Row with DB
WOD3:
"For time of
1500m Row
*every 500m 10 Burpee over the row
**start with burpee finish with burpee
*time cap :14minutes
2024/12/09
MON
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Bench Press 4set x 6reps
into
Barbell Bent over row
4sets x 7reps
WOD
10rds for time of
6 DB Walking Lunges (3ea)
6 Wall Ball
6 Hand Release Push Up
*1４min cap
LIGHT
Landmine
Warm Up
Coach's Choice
Skill, Strength:
2sets of
20each Landmine Rotation twist in Squat position
20 KNeeling shoulder Press
20 Lateral Lunges
WOD1
"VOx Max and Leg Burner "
3set of
30s max calories on bike
into 12 Goblet Squat
-rest 3:00-
*repeat 3times
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/12/08
SUN
＜CrossFit＞
CrossFit Comp WOD
Warm-Up:
AMRAP10 easy Pace
200m Syncro Run
10 Sync Alt Snatch
10 Sync DB Goblet Lunges
10 Sync Sit Ups
*coach may change
Skill, Strength:
EMOMx9
1) 10 Supine Grip Ring Row @2020
2)10 Arnold Press
3) 20s L-Sit Hang Hold
*advanced; Feet elevated , 30s L Sit
then Practice Power Snatch
5sets x 3reps Building up
WOD
Kalis Games Event6 (改）
25 Power Snatch (95/65#)
50 T2B/Sit Up
25 Power Snatch
*time cap 10min
Goal: under 6min
LIGHT
Push/Pull
Warm Up
Coach's Choice
Skill, Strength:
None
WOD1
"4min AMRAP
30/24 Calroeis on row
Max Db Thruster
-rest2;00-
4min AMRAP
25 Burpee
Max Russian KB Swing
-rest2;00-
4min AMRAP
20/16 Caloreis ON Bike
Max Wall Ball
-rest2;00-
4min AMRAP
400m Run
Max Box Jump "
＜HIIT＞
Warm-Up:
Pair dynamic Warm Up
WOD1:
"Partner WOD(I go you go)
while P1 move, P2 keep at (R1:Front Plank, R2:Hip lift hold, R3:Squat hold)
50 WB
50 Burpee
500 DU
WOD2:
"100 MB Slam by everyone
Only one player can move, others take rest"
WOD3:
"5min AMRAP
5~10 DB Thruster
5-10 Box jump
5-10 Push up
5-10 Sit up
Chose the reps you take from 5 to 10. No score
2024/12/07
SAT
＜CrossFit＞
Squat Clean +BSQ
Warm-Up:
Coach's Choice
Skill, Strength:
Squat Clean 3x3 @80%
then Back Squat
3sets of 5 reps @building up to heavy 5
WOD
"Every90sec x
180/130m Row
3 Push Press (95/65)
3 Burpee
*ad:200m Run
*fitness: 3DB Push Press +3 Burpee "
LIGHT
Push/Pull
Warm Up
Coach's Choice
Skill, Strength:
"Closed Grip Bench Press
3sets x8reps
*super sets with
5-10 Push Up
8/8 One Hand Row
WOD1
AMRAP12
5 Lunge Jump
10 AMerican KB swing
25 DUs
30( 15ea) Weighted Russian Twists
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
Core Coach's CHoice for 6minutes
WOD2:
"AMRAP12
10 Alt DB Snatch
10 Heavy Russian KB swing
10 WB
12/10 Calories on row
*85% effort
WOD3:
for time of
30 Burpee Box Jump Over
*5min cap
1) Snatch + overhead squat
1x(3+1)@70%
3x(3+1)@75%"
2) Behind the neck jerk
2x3@70%
3x3@75%
*3 second pause in the catch of every rep"
3)Hang Power Clean + Push Press
*hang from mid thigh
*5 second hold overhead on the last push press
*work push press %
1x(2+5)@70%
3x(2+5)@75%"
4) Snatch Pull
1x5@80%
1x4@85%
1x3@90%
1x3@95%
"
5) Accessories
Back Squat
1x5@70%
3x5@75%
then
1. snatch grip strict press 10
2. deadbugs 20
3 sets"
2024/12/06
FRI
＜CrossFit＞
Jerk
Warm-Up:
Coach's Choice
Skill, Strength:
in 4sets
5Reps Max
WOD
20rds for time
4 ALt DB Snatch (50/35#)
4 Box Jump
4 Hand Stand Push Up
*17minutes cap
LIGHT
Leg day
Warm Up
Coach's Choice
Skill, Strength:
3sets of
Supersets
Back SQ
10-8-5-5-5
8 DB Hip thrust
2min rest between
WOD1
AMRAP 12
200m Run / Row
10 Box Jump
5 Renegade Row (Push Up+ Row+row=1)
10 Hang Knee Twist
＜HIIT＞
Warm-Up:
Jump rope TABATA
WOD1:
6min AMRAP
6 Box Jump Over
6 DB Revers Lunges
10m Shuttle Run
WOD2:
8 Rounds (with a Partner) for Time:
20 DU / 30 SU
10 DB over the Burpee
5 DB Snatch
WOD3:
Core for 6min
15 KB Russian Twist
20sec KB Hollow hold
1 each Turkish get up
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 good
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"
3)
"Front Squat
1x3@70%
3x3@75%
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 Horizontal Jump 3ea leg ( both feet landing )
3 sets"
