2024/12/27
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice the movements
WOD
AMRAP in 30 minutes
Buy-In: 1,000 meter Run
Then, Round
5 Burpees
10 Wall Ball Shots (20/14 lb)
15 calorie Row / 10 cals Bike
20 DBL Front KB Lunges (24kg/16kg)
25 Sit-Ups
200 meter KB Farmer's Carry (24kg/16kg)
Goal: 4Rounds
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
none
WOD1
"AMRAP in 25 minutes
Buy-In: 800 meter Run
Then,
5 Burpees
10 Wall Ball Shots
15 cals Row / 10cals Bike
20 DBL KB Lunges
25 Sit-Ups
200 meter Farmer's Carry
Goal : ２Rounds"
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
CORE Training 2rd for time (8min Cap)
20 Flatter Kick
30 Russian Twist
40 Hang knee Raise
WOD2:
"AMRAP in 25 minutes
Buy-In: 800 meter Run
Then,
5 Burpees
10 Wall Ball Shots
15 cals Row / 10cals Bike
20 DBL KB Lunges
25 Sit-Ups
200 meter KB Farmer's Carry
Goal : 2Rounds
WOD3:
none
EMOM Week
1) Snatch
Every3;00 x 6 @ 90%+ of 1RM of Power Snatch or Squat Snatch
2) Clean Jerk
Eevery 3 :00 x 6 @90%+ of 1RM of Clean Jerk
3)"Accessories
1. weighted plank 30s
2. weighted side plank 30s each side
3. Deficit Split Squat 8/8
3 sets
2024/12/26
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Jerk Complex
1 Press+ 2 Push Press + 3 Jerk
*5sets building up to heavy
WOD
"3rds for time ;
15 Overhead Squat (115/85)
10 Burpee over the bar
400m Run/450m Row
*time cap 17 min
*ad : 4rds
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Back Squat /FSQ
3set x 8rep
then
3set of
16 DB Box Step Up (8each)"
WOD1
EMOM 15min (FGB style)
1) Wall Ball
2) Burpee Over Med Ball
3) Med Ball Hug Situp
4) Cal Row / Bike
5) rest
*score is sum of total reps(cals) of every movements
＜HIIT＞
Warm-Up:
Dynamic warm up
WOD1:
EMOM 8min
odd) 10 DB Bench Press
even) 5-10 Banded Pullup
WOD2:
For Time (Cap 25min)
5000m/4000m Row
*record your time after class
WOD3:
none
EMOM Week
1)
Every2;00 x 8 @ 90% of 1RM of Power Snatch
2)
Eevery 2:00 x 8 Clean + Jerk @90% of 1RM of Clean Jerk
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
With coach:
Warm-Up:
Dynamic warm up
Strength:
In 30min
Make the interval shorter as much as you can(At least less than 1.5min)
Start from empty bar
Increasing weight
BSQ 10-10-8-6(8)-6 (8) -6 (8) -6 (8)
Press : 10-10-8-6(8)-6 (8) -6 (8) -6 (8)
BB Lunge : 12-12-12-12
St.pull up : 10-10-10-10
WOD:
20min Run
every400m, 10 Air Squat, 10 KB Swing, 5 Box jump, 5 Sit up
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:
