2024/11/27
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Find 1 RM Thruster fr today in 15minutes
WOD
"For time:
1,000-meter row
50 thrusters
30 pull-ups
*time cap: 10 minutes
♀ 35 lb
♂ 45 lb
*make 2 heat for a bigger class "
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Core ! Coach's Choice
WOD1
"20-Minute EMOM:
Min 1: 5 Ring Row + 5 DB Cluster
Min 2: 15 Ab-Mat Sit-Ups
Min 3: 15/12 Calorie Row
Min 4: 15 KB swing
Min 5; Rest "
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"AMRAP 6
10 Barbell Push Press
10 Barbell Back Squat
10 Lunge Jump
10 SIt Up "
WOD2:
"EMOMx12
1) 12/10 Caloreis row
2) 12/8 Caloreis bike
3) 10 Burpee "
WOD3:
Coach's Choice
2024/11/26
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Coach's Choice
WOD
"20 Minute As Many reps as possible:
200m Run/400m Bike/ 200m Ski
10 Bench Press 50% of your 1 Rep
10 Power Clean 50% of your 1 Reps
15 Sit ups
*at the 10 minute mark you can either increase weight or decrease weight!"
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Back Squat / or FSQ
Find your today's 3RM in 15min
*if you are not used to heavy SQ, then 3set x 6rep (tempo 321x)"
WOD1
"For Time (Cap 12min)
1-2-3-4-5-6-7-8-9-10
Deadlift (60%1RM)
Burpee Over Bar"
＜HIIT＞
Warm-Up:
Tabata Style Warm + Banded Exercise
WOD1:
"Strength Training 3sets as a group
12/12 Bulgarian Squat with a KB ( 3↓2↑）
12/12 Half Kneeling Shoulder Press
12/12 Gorilla Row "
WOD2:
"Every 4:00 for 20:00 (5 sets):
15 Medicine ball cleans (20lbs/14lbs)
10 Box jumps (20in)
20 Box step ups, alternating legs (20in)*body weights "
WOD3:
Max Effort 500m Row for time;
2024/11/25
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"EMOMx12
1) 10 Burpee Box Jump Over
2) 5-10 Strict Hand Stand Push Up / Zpress *not Kipping for today
3) 30s 2 KBs Farmer's Hold (32/24)
4) Rest "
WOD
"AMRAP5
Buy in 24/18 Cals On Bike
Max T2B / Hang Knee Raise "
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Behind Strict Press
2x10
Behind Neck Push Press
3x10
"
WOD1
For time of :
10-8-6-4-2
Calories on row
Box Jump
KB Swing
Ring Row
Sit Up
＜HIIT＞
2024/11/24
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Hang Power CLean 3x3 *increase weights every sets
then
Clean DL *+ Power Clean + Front Squat
1+ 1+2
*Building up to a heavy set "
WOD
"4min. AMRAP:
30 Wall Balls (20/14lb.)
20 American Swings (53/35lb.)
Max Pull-Ups in remaining time...
Rest 1min.
4min. AMRAP:
30 American Swings (53/35lb.)
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time...
Rest 1min.
4min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max American Swings (53/35lb.) in remaining time...
* get 3 score !"
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"EMOMx12
1) 30s KB Suits case Hold ( 1 Front rack, 1 Farmers(
2) 30s Weighted Plank
3) 15/12 Calories "
WOD1
"15-12-9-6-3
2DB G2OH
2 DB Box Step Up
*15min cap "
＜HIIT＞
Warm-Up:
"Agility Drills: Quick Feet, High Knees (1 minute each)
Core Activation: Bicycle Crunches, Plank Reach (1 minute each)
Jump Rope or Jumping Jacks (2 minutes)"
WOD1:
"3 rounds, 40 seconds work, 20 seconds rest
・Burpee with Tuck Jump
・Mountain Climber with Push-Up
・DB Thruster
・Russian Twist with DB"
WOD2:
"10 AMRAP
10 Skaters (each side)
15 Jumping Lunges (each side)
20 Sumo Squats
25 Bicycle Crunches"
WOD3:
"Finisher: (3 rounds, 20 seconds on, 10 seconds off)
・Battle Rope
・Shadow Boxing with knee strikes with light DB"
2024/11/23
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Bar Muscle up
then
EMOMx6 for core and triceps
0) 5-10 Dips
e) 10-20s Box L-sit Hold
WOD
"LAURA"
AMRAP (with a Partner) in 21 minutes
30 calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105 lb)(70kg/47kg)
* i go you go, share the reps
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets
12 RDL
10 Hip Thrust
8/8 DB FWD Lunges
WOD1
For time; *with your partner, Share the reps
1000m Row
40 Wall Ball
30 Ring Row
20 V-up/Sit Up
10 Hand Stand Push UP / Push Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
For time of :
2-4-6-8-10-8-6-4-2 reps of:
Wall Balls
DB Walking Lunges (total reps)
Sit Up
*cap 10min
WOD2:
EMOMx10
1) 200/150m Row
2) 10 Plate G2OH
WOD3:
Core for 5minutes coach's choice
WL
*Exercise1
No Contact Snatch
2x4
2x3
2x2
＊お尻の締め
Exercise 2
Pause Clean ( Squat Clean )
2x4
2x3
2x2
*pasue at the below knee and Mid Thigh
*膝のスライド
exericse3:
Jerk from Rack
4Jerk drive +1 Jerk x3sets @80%
Exercise 4:
Deep Double Bounce Squat
3sets x5 @60-70%
Exercise 5 : 3sets
Weighted Side Plank 30s
Pull Up 10 *Power Pull Up
Bulgarian Squat 8/8
2024/11/22
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Complex
a) Overhead Squat 3x10 *RPE8
b) Pause Snatch (Below Knee)
2x4 Light
2x3 Moderate
2x2 Heavy
WOD
1000/m Row x 5
*2min rest between sets
*Fitness 4sets or 800m
*70-80% effort
time cap 30min cap
LIGHT
Warm Up
coach's choice
Skill, Strength:
Bench Press 3x6
*supertsets with 10/10 one Hand Row
WOD1
BW Mash
10 Push Up
10 Sit Up
10 AIr Squat
10 KB Swing
10 DB Lunges
30 DUs
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
5min AMRAP
5 Push up
5 Wide Ring row
10 Lunge Twist with Slam Ball
10 Slam Ball
WOD2:
For time:
21-15-9
Burpee Broad Jump
Barbell Bent Row
Barbell Press
12min cap
WOD3:
2rds for time;
500/400m Row
200m Farmers Carry (heavy DB or KB)
WL
EMOM DAY
Snatch EMOMx10
*75%
Clean Jerk EMOMx10
*75%
Deficit CLean/ Snatch Pull
4sets x 2reps @100% Clean or SNatch
Back Squat
3sets x 4 reps @80%
2024/11/21
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every1.5min x 6
o) 6 Strict Press (2↑2keep2 ↓）
e) 8 Pendlay Row (3↓1keep)
*focus on keeping midline straight during push up and Row "
WOD
AMRAP12
3-6-9-12-........
Cals Row
Power Clean (115lb/75lb)
Pull Up
*52/34
*drop the gently
LIGHT
Warm Up
coach's choice
Skill, Strength:
3sets of
12/12 Land Mine Press
8/8 One Hand Row
6/6 Split Squat
WOD1
EMOM x 18Minutes
1) 15 Left Arm DB Hang Snatch (40/20 lb)
2) 15 Right Arm DB Hang Snatch (40/20 lb)
3) 15/12 Calories - Row
4) 20 Second Plank side each side
5) 16 Cossack Squat
6) 15 GHD or Butterfly Sit Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
6 AMRAP
30 Flutter Kicks(R+L=2)
20 Pike Jumps
30 Mountain Climbers(R+L=2)
WOD2:
AMRAP 7
8 Burpee
8/8 SA Thruster
30 Crossover / 35 DU / 45 SU
WOD3:
4sets All Same pace
7-8 Pullup/ banded / Ring
15 Box Jump
15 Sit Up
30sec Wallsit
WL
フォーカス：Learn how to use legs in first2 week then
getting reps in later 2 weeks
Exercise 1: Snatch totall 6sets
2sets x4reps ( Light)
2setsx 3reps (Moderate)
2sets x 2reps (Moderate Heavy)
*squat snatch
足で床を押す感覚を忘れず、引き上げ時に腕の力を使いすぎない
Exercise 2: Hang Clean
2sets x4reps
2sets x 3reps
2sets x 2reps
*squat or Power Athlete Choice
股関節しっかり伸展させることを意識して練習しましょう
Exercise 3: Power Jerk from Rack
EMOMx5
2 reps *heavy 80%
足の力を最大限活用して押し上げる
