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
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%"
