2024/11/14
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Squat Clean + Split Jerk in 15minutes
Building up to heaavy
WOD
7 Minute AMRAP:
7 Toes to Bar
7 Burpee Pull Ups
7 Shoulder to Overhead 115/75# (52kg/34kg)
*choose a weight you can do unbroken
LIGHT
Warm Up
coach's choice
Skill, Strength:
3sets of
12/12 Land Mine Press
8/8 One Hand Row
6/6 Rear foot Elevated Spit Squat with Goblet KB
WOD1
2rds for time (20mincap)
600m Row
10 Burpee
10 Ring Row
15 WB
300m Row
10 Burpee
10 Ring Row
15 WB
Rest 3minutes between each rounds
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3sets of
10-12 DB Floor Press
6 Barbell Hang Power Clean
rest 90sec
WOD2:
2sets
3min AMRAP
500m Row
in the reaming time Max reps of Push Up
*rest 2minutes
WOD3:
EMOM 10
e) 12 American Swings 24kg/16kg +Amrap Hollow Hold
o) Rest
WL
"フォーカス：
Learn how to use legs in first2 week then
getting reps in later 2 weeks"
warm up: Coach's choice
Exercise 1:
Snatch totall 6sets
2sets x4reps ( Light)
2setsx 3reps (Moderate)
2sets x 2reps (Moderate Heavy)
*squat snatch
Hang Clean
2sets x4reps
2sets x 3reps
2sets x 2reps
*squat or Power Athlete Choice"
"Power Jerk from Rack
EMOMx5
2 reps *heavy 80%
2024/11/13
WED
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Every1.5x6
o) 8 Weigthed Push Up (3↓1keep)
e) 8 Chest Suppourted Row ( Use Band or Inverted Row) (3↓1keep)
*focus on keeping midline straight during push upand Row
WOD
Short OPEN 18 . 5
AMRAP15
18 Wall Ball
18 Calories on row
LIGHT
Warm Up
coach's choice
Skill, Strength:
-
WOD1
Every 6 Minutes - 24 Minutes (4rounds)
8 DB Chest Press
14/12 Calories - Row
10 DB Heel Elevated Goblet Squat
14 DBs Ground to Overhead
8 Hang Knee Raise
15 Banded Pull Apart
＜HIIT＞
Warm-Up:
Ladder
WOD1:
For times:10min
15-10-5
Inch worm push up
200m Run
WOD2:
35/15 3sets
1)Box Jump
2) Plate G2OGH
3) 4Side/4Front Kick Through
4) 50 Flatter Kick + Open Close
WOD3:
10min For time(i go you go)
100 Cals Row
Every 90sec Syn 5 Burpee
2024/11/12
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 5x5 *building up to heavy five
WOD
EMOMx15
1) 1-5 Pull Over
2) 40 DUs
3) 5 Power Snatch (95/65)
4) 15/12 Caloreis on row
5) Rest
*bike is okay , barbell cycling
LIGHT
Warm Up
coach's choice
Skill, Strength:
Back Squat / or FSQ
3set x 6rep (Tempo 321x)
3sets x 10/10 Side Plank with Rotation
*on Side Plank, move with one unit and keep your hip and T-spine alignment
WOD1
For Time (Cap 12min)
500m/400m Row
25 DB Thruster
15 Ring Row
25 Burpee
500m/400m Row
* Bike: 1,000m/800m
＜HIIT＞
Warm-Up:
Ladder
WOD1:
3sets of
15 Goblet Squat
10/10 Single KB Deadlift
10 DB Chest Press
WOD2:
For time;
3rds of
20 Box Jump Over
10 WB
10 Sit Up
*time cap 9min
WOD3:
"For time of
30/24 Calories on row
20 Plate G2OH
30/24 calories on row
20 Plate OH Lunges (R+L=1)
30/24 Calories on row
20 Plate Russian Twists
*you can use bike and ski as well
time cap: 15minutes "
2024/11/11
MON
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Back Squat 5 RM in 5sets
use 20minutes
WOD
12Minute AMRAP:
12 Alternating Dumbbell Snatch 50/35 pounds
9 Box Jumps 24/20 inches
6 Burpees over the box
LIGHT
Warm Up
coach's choice
Skill, Strength:
Strict Press 3x8
*super set with20 Partner Leg Toss
WOD1
"5 Rounds for time
12/10 cal row
9 burpees
7 DB thrusters
5 Ring Row
15-min cap"
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/11/10
SUN
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Ring Muscle Up Progression
WOD
"1 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
*10min cap
115/80 Barbell 50/35 DB
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatche"
LIGHT
Warm Up
coach's choice
Skill, Strength:
"Back Squat
5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
5+ x 85%"
WOD1
"5 Rounds for time
12/10 cal row
9 burpees
7 DB thrusters
5 Ring Row
15-min cap"
＜HIIT＞
Warm-Up:
"Dynamic Stretching: Hamstring Kicks, Walking Lunges (2 minutes)
Glute Activation: Glute Bridge Holds, Fire Hydrants (1 minute each)
Cardio: High Knees, Jump Squats (2 minutes)"
WOD1:
"3 rounds, 45 seconds each, 15 seconds rest
・SQ Combo Move: Goblet Squat + Pulse + Jump
・Step-Ups to Reverse Lunges
・Glute Bridge with Leg Extension
・Plank Jack into Tuck Jump"
WOD2:
"10 AMRAP
10 Box Jumps
12 Bulgarian Split Squats (each leg)
15 Kettlebell Swings
20 Alternating Lunges"
WOD3:
"Finisher: (4 rounds, 30 seconds work, 10 seconds rest)
・Wall Sits
・Burpee Broad Jumps"
2024/11/09
SAT
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"EMOMx12
1)12 Lateral Box Jump Over
2)1-4 Wall Walk
3) 30s Barbell Overhead Hold (61/43kg)
4) Rest "
WOD
"AMRAP5
Buy- in 30/24 cals
Max DBs Box Step over (20inch ) (50/35) "
LIGHT
Warm Up
coach's choice
Skill, Strength:
"3sets
12 Sumo Deadlift
12 HIp Thrust
10/10 DB Reverse LUnges "
WOD1
For time: with your partner Share the reps
50 KB Swing
50 Ring Row
50 WB
50 Hang Knee Raise
50 Calories on row
time cap 12minutes
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"AMRAP6
12 Lunges ( BW) 6ea
10 Air Squat
8 Ring Row
6 Sit Up
4 Push Up "
WOD2:
"For time:6-9-12-9-6
burpee over DBs
DBs Front squat
DBs bent over row"
WOD3:
"AMRAP4:
buy in 400m Run
Max reps DBs Hang Clean Jerk
"WL:
*Exercise1
No Contact Snatch
2x4
2x3
2x2
＊お尻の締め
Exercise 2
Pause Clean
2x4
2x3
2x2
*pasue at the below knee and Mid Thigh
*膝のスライド
Exercise 3:
Speed Front Squat
3sets x5 @60-70%
Exercise 4 : 3sets
Weighted Side Plank 30s
Pull Up 20 *Power Pull Up
Bulgarian Squat 8/8
"
2024/11/08
FRI
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
N/A
WOD
"50-40-30-20-10 Caloreis on row
10 -8-6-4-2 Deadlift
10ec-8ea-6-4-2 Front Rack FWD Lunges
10 DB SHoulder Press
10/10 Plate Russian Twist
time cap 35min "
LIGHT
Warm Up
coach's choice
Skill, Strength:
"Bnech Press
3x10
*5-10 Strict Pull Up "
WOD1
"For time of
30/ 24 Calories Row
30 DB Thruster
30 Sit Up
30 KB Swing"
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"Deadlift
3x10 *any varitation "
WOD2:
"5min AMRAP
8 Burpee
200m Run/Row
-3min Rest-
5min AMRAP
8 KB Swing
400m Bike "
WOD3:
"5min AMRAP
5 Ring Row
10 Goblet Squat
15 Toe Touch Crunch "
EMOM DAY
Snatch EMOMx10
*70%
Clean Jerk EMOMx10
*70%
CLean/ Snatch Pull
Clean Box Pull ( 膝ぐらい）
4sets x 2reps @100% Clean or SNatch
Back Squat
3sets x 5 reps @75%
