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"
2024/12/05
THU
＜CrossFit＞
WL+ DL
Warm-Up:
Coach's Choice
Skill, Strength:
Hang Power Snatch 5sets x 3reps
into
Deficit Deadlift 3sets x 5reps *Heavy
WOD
For time : 15minutes cap
2000m Row
*EMOM 5 lateral Burpee over the row
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of
10 Hip Thrust
8/8 SL RDL with barbell or KB
*you can stagger your stance if you don't have the balance
WOD1
On 12min running clock
3R of
10 KB Swing
10 Goblet SQ
10 Situp
2 Wall Walk / 4 Inchworm Pushup
then in remaining time,
MAX Cal Row/Bike
＜HIIT＞
Warm-Up:
WOD1:
AMRAP 10min
10 DB DL
10 Burpee Over DB
10 Situp / V-up
WOD2:
"Death By Rowing"
(EMOM until failure)
min1) 8/6 Cal Row
min2) rest
min3) 12/9 Cal Row
min4) rest
min5) 16/12 Cal Row
min6) rest
min7) 20/15 Cal Row
min8) rest
min9) 24/18 Cal Row
min10) rest
min11) 28/21 Cal Row
...
*if you ended under 10min,
keep rowing with easy pace until 10min
WOD3:
3 sets not for time
30s each Side Plank
8-10 Pike Rower
1)Hang Power Snatch + drop snatch
*hang from mid thigh
*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(Light)
modify the weight by feel
3)
"Clean and Jerk
(1+1)x3 = 1 set
complete 5 sets at 70%
*3回で１セットを５セット７割
4)
"Clean Pull
1x5@80%
1x4@85%
3x3@90%"
