2024/11/07
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Power Clean + Front Squat
1+2
*Building up to a heavy set then -10kg do 2more sets
WOD
"CROSSFIT OPEN 19.2"
For time (Cap 8min)
25 T2B
50 DUs
15 Squat Clean (95lb/65lb)(43kg/29kg)
25 T2B
50 DUs
15 Squat Clean (135lb/95lb)(61kg/43kg)
*ad :
135lb(61kg)➡185lb(83kg)
85lb(38kg)➡115lb(52kg)
LIGHT
Warm Up
coach's choice
Skill, Strength:
3sets of
12 MB Incline Press
12 Bent Over Row
6/6 Rear foot Elevated Spit Squat with Goblet KB
WOD1
AMRAP 8min
30 Flatter Kicks
8 DB Front Squat
8 DBs G2OH
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"Every 3:00 x3
200/160m Row 350/300 Bike
10 Slam Ball
10 DB Plank Row (R+L=1)
30 DB Side Jump Over "
WOD2:
"For time 10min
21-18-15-12-9-6-3
Ring row
WB"
WOD3:
"AMRAP7
7 AKB Swing
7 Goblet
7 Sit Up "
URAWA WL:
Focus;
Leg Drive and hip extension
Exercise 1:
"No Contact Snatch total 6sets
2sets x4reps ( Light)
2setsx 3reps (Moderate)
2sets x 2reps (Moderate Heavy) *70%ish
*squat snatch
"
Exercise 2:
No Feet Clean
2sets x4reps
2sets x 3reps
2sets x 2reps
*squat or Power Athlete Choice"
Exercise 3:
"Power Jerk from Rack
EMOMx5
3reps "
2024/11/06
WED
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Overhead Squat 3x8
into
Snatch Practice for 10minutes
Snatch Pull + Snatch
*practice Squat Snatch
*プルはみぞおちの高さまで、コンタクト意識
WOD
7 Rounds for time:
Row 150/100m
8 Burpee Box Jump Over
*18minutes cap
LIGHT
Warm Up
coach's choice
Skill, Strength:
N/A
WOD1
Every 2 Minutes x4 style 3sets
1) 12/8 Cals - Row
12 Box Jump (24/20 in)
2)
12/8 Cals - Bike
6 DB Hang Clean + Press
3)
50DUs
12 DB Alternating Snatch (50/35 lb)
4)
60 Runner
10 Push Up + 10 Air Squat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3sets of
15 thruster
10 Rotational Slam Ball
50ft DB Walking Lunges
50 Ft Burpee Broad Jump
WOD2:
The Fast and the Furiousx2
15 KB Swing
10 Shuttle Run ( 15m =1rep)
15 Sit Up
3 round
WOD3:
Core AMRAP
COach's Choice
2024/11/05
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec x 6 (3each)
o) 8 Tempo Deficit Push Up (3↓1keep)
e) 5-8 Tempo Pull Up (Use Band or Inverted Row) (3↓1keep)
*focus on keeping mid-line straight during push up ,
*グットなフォームでやって欲しいので膝付き全然OKAY！
WOD
EMOMx15
1) 10 Renegade Row ( Push Up + Row) *athlete Choice
2) 30 DUs /50 Single
3) 5 Hang Power Snatch *athlete choice
4) 12/8 cals Bike
5) Rest
*ad: 50 DUs., 15/10 Cals bike
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat
3sets x 8reps (tempo 3211)
3sets x 20m KB Suitcase Carry
*march slow and focus on core stability
WOD1
AMRAP 12min
10 Burpee Box Jump / Step Up
12 Renegade Row (Pushup + Row)
14 Situp
＜HIIT＞
Warm-Up:
Full Body Power Circuit
"Mobility Flow (1 minute each): Arm Circles, Torso Twists, Hip Openers
Dynamic Stretches (1 minute each): Walking Lunges, Leg Swings
Activation Drills (3 minutes): Plank Shoulder Taps, Squat Pulses, Jump Rope"
WOD1:
"6min AMRAP
20 DU
10 Sit up
WOD2:
8min EMOM
1) 12/10 Calories on Row
2) 15 Wall ball
WOD3:
For time 10min cap
50 Burpee Box Jump Over
2024/11/04
MON
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"Core and shoulder time with Yasuto
then
Deadlift Buillding up to wokrout weights "
WOD
"OPEN 11.4
AMRAP15
9 Deadlift (155/100)
12 Hand Resease Push Up
15 Box Jump (24/10inch)
LIGHT
Warm Up
coach's choice
Skill, Strength:
Push Press
3sets of 7
*superset with Medicine Ball toss 10 each side
WOD1
"Circuit (30on/30off) x10min
1) Rowing
2) Bike
3) Plank DB Through
4) KB Swing
5) Ring ROw
＜HIIT＞
Warm-Up:
Full Body Power Circuit
"Mobility Flow (1 minute each): Arm Circles, Torso Twists, Hip Openers
Dynamic Stretches (1 minute each): Walking Lunges, Leg Swings
Activation Drills (3 minutes): Plank Shoulder Taps, Squat Pulses, Jump Rope"
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:
"AMRAP12
400m Row
800m Bike
30 Banded Triceps Press Down
30 Banded Face Pull
30 /30 Bicycle Sit Up
WOD3:
"Fisher Core with Bicep
20 DB Toe Tocuh
20 Side Raise
20 Russian Twist
20 Arm Curl
2024/11/03
SUN
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"Back Squat 6 RM in 5sets
use 20minutes
WOD
Partner WOD
10rds for time (15minutes cap)
6 Pull Up
6 Wall Balls (20/14lb.)
6 American KB Swings (53/35lb.)
*I go you go (5rds each sets)
*advance team : 7rds each
LIGHT
Warm Up
coach's choice
Skill, Strength:
"3sets of in 10minutes
Barbell Back Box Step Up 6each legs
One Hand Row 8each Arm
*use bench one hand and leg on the bench
WOD1
with your partner (I go you go)
2000m Row
100 Box Jump
50 Syncro Slam Ball ( rotational )
*share the reps
*cap 20minutes
＜HIIT＞
Warm-Up:
Full Body Power Circuit
"Mobility Flow (1 minute each): Arm Circles, Torso Twists, Hip Openers
Dynamic Stretches (1 minute each): Walking Lunges, Leg Swings
Activation Drills (3 minutes): Plank Shoulder Taps, Squat Pulses, Jump Rope"
WOD1:
"3 rounds, 45 seconds each exercise, 15 seconds transition
・Combo Move: Squat + Shoulder Press (DB) *NOT THRUSTER
・Lateral Lunges with a Twist (core twist with DB)
・Push-Ups into Downward Dog
・Dumbbell Snatches
WOD2:
"10 AMRAP
10 Burpees
10 Kettlebell Swings
15 Mountain Climbers (each side)
20 Russian Twists(R+L=2)
WOD3:
"Finisher: (3 rounds, 20 seconds each, no rest)
・Sprint in place *hands on wall
・High Knees
・Quick Feet (Fast feet on spot)
2024/11/02
SAT
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"EMOMx8
O) 5-8 Dips (3秒Keep at the Bottom)
E) 5-8 Inverted Row (3秒Keep at the top)
WOD
"20 Minutes As Many Reps As Possible:
5Cleans (power or squat) (start at A) Empty Bar or 95/65 # on the Bar
5 Jerks
400m Run/Row/ SKii or 800m Bike
**score =weights
*after finishing a set add weight
A) 5 pounds/2.5kg B) 10 Pounds/5kg C) 20 Pounds/10kg
LIGHT
Warm Up
coach's choice
Skill, Strength:
"3sets
12RDL
12 HIp Thruster
8/8 DB FWD LUnges
WOD1
For time of
30 DB A;t Snatch
30/24 Calories on row
30 ALt DB Clean & Jerk
*12minutes cap
＜HIIT＞
Warm-Up:
Tabata Style Warm Up+ Banded Exercise
WOD1:
"EMOMX5
5DB Front Squat
5 DB Deadlift
5 DB Press
*add 1reps each round"
*advanced ; barbell
WOD2:
emomX9 (40s work / 20s rest)
1) Burpee
2) Shuttle Run
3) Hollow Flatter kicks with a kb
WOD3:
AMRAP8
200m Row
30 DUs
10 American KB Swing
5 Pull Up/ Rring Row
Omiya /Urawa WL :
Warm Up :
Coach's Choice
Exercise 1:
Snatch EMOMx10
@+75%
Exercise 2:
C&Jerk EMOM x10
@+75%
Exercise 3:
Back Squat 3sx10r
Exercise 4:
Pendley Row 3sx10r
2024/11/01
FRI
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
EMOMx12
1)12 Box Jump Over
2)5 Strict HSPU/8 Zpress
3) 30 Hollow Keep or Hollow Rock
4) Rest
WOD
As far as possible in 6min
2-4-6-8-10.....
Thruster (115/75)
T2B /V-Up
*52/34
LIGHT
Warm Up
coach's choice
Skill, Strength:
Bench Press
3x8
*5-10 Strict Pull Up
WOD1
2K Row
Every 2min
10 Sit Up
*cap 12minutes cap
＜HIIT＞
Warm-Up:
Tabata Style Warm Up+ Banded Exercise
WOD1:
"EMOMx9 ( 40s work 20s off)
1) 8 Defisit Kneeling 3push up (2↓２Keep)
2)8 Inverted Row (2↓２Keep)
3) 8 Goblet Squat (2↓２Keep) "
WOD2:
For time ;
30 Burpee Broad Jump( 1 jump and turn around and jump back )
100 WB
WOD3:
AMRAP6
30 Russian Twist
20 Mt.Climber
10 Double Leg Raise
Omiya WL :
Warm Up :
Shota's Choice
Exercise 1:
Yo-yo- Snatch (2pump) x8sets
Exercise 2:
Clean DL + Floating Power Clean + Power Jerk x8sets
Exercise 3:
Clean or Snatch DL 3x10reps
Exercise 4:
Front Squat 5sets x 2reps 75% +
