2024/10/24
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Find 10RM Back Squat (10RPE) in15minutes
*rest 2minutes between sets
WOD
Every2:30 x5
30 DUs
3 Hang Power Snatch (95lb/65lb)/(43kg/29kg)
5 OH Squat
*ad: 135lb/95lb(61kg/43kg)
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
2 DB G2OH
2 DB Box Step Up
*10min cap
＜HIIT＞
Warm-Up:
WOD1:
EMOMｘ10
1 Burpee over the bar
1 barbell Thruster
*add 1 rep each minutes
*1分間で1バーピーと１スラスター
2分目は2バーピーと２スラスター
WOD2:
AMRAP9
12/10
7/7 DB FWD Lunges
7 Push Up
7 Squat Jump
WOD3:
3rds for time
30 Flutter Kicks
30 Bicycle Sit Ups
20 High Plank Cross K2E
10 Sit Up
URAWA THURSDAY WL :
warm Up:
Tall Clean 3x3
Tall Jerk 3x3
Tall Snatch 3x3
exercise 1:
EMOMx10
Power Snatch 80%
*warm up into EMOM
exercise 2:
EMOMx10
Clean & Jerk 80%
*warm up into EMOM
exercise 3:
Back Squat 3sets x 8reps @75% ish
2024/10/23
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Practice Kipping or Butterfly Pull Up
then
""a)→ｂ）→c)
a)Strict Press 3sets x8 @same weights
b)Bent Over Row 3sets x 8
c) DB Arm Curl 3sets x 12 + DB Triceps Extension 3sets x 12
*rest:60-90sec
WOD
21-15-9 Reps for Time
WB
Pull Up/Banded Pull Up
Time Cap: 8minutes
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Barbell FWD Lunge 6/6 x 3 sets
*after each sets
weighted Russian Twist 20 (20each)
WOD1
"For time;
1000m Row
40 Wall Ball
30 Ring Row
20 V-up/Sit Up
10 Hand Stand Push UP / Push Up
*15minutes cap
＜HIIT＞
Warm-Up:
WOD1:
"For time of :
2-4-6-8-10-8-6-4-2 reps of:
wall-balls
DB walking lunges (total reps)
DB push press
*cap 10min
WOD2:
"EMOMx10
1) 200,/150m row
2) 5 Devil's press "
WOD3:
Core for 5minutes coach's choice
2024/10/22
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Bench Press
After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)
*2min rest between
**Super Set with 10 Pull Of Press
WOD
"10 Rounds for Time
3 Clean-and-Jerks (135/95 lb)
3 Bar-Over Burpees
*weighted option: 105/75 , 65/45 #
12minutes cap: "
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of
8/8 KB upside down Half Kneeling press
8/8 SA KB Deadlift
8/8 KB Front Rack Lunges
WOD1
"EMOMx12
Minute 1: 15 KB Swing
Minute 2: 12/10 Calories on machine
Minutes3: 15 Front Squat
*ad : 20 each 15/12 cals
＜HIIT＞
Warm-Up:
WOD1:
"5min AMRAP
5 Push up
5wide Ring row
10 Russian Twists with Slam Ball
10 Slam Ball
WOD2:
"For time:
21-15-9
Burpee Broad Jump
BW FWD Lunges ( each side)
Wall Ball
*12min cap
WOD3:
"2rds for time;
500/400m Row
200m Farmers Carry (heavy DB or KB ) "
2024/10/21
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Push Jerk
After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)
*2min rest between
**Explosive Hip and Catch Position
WOD
21-15-9
T2B
Front Squat ( 95/65)
Cap: 10min
*ad: 135\95
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"2-3sets *coach's Choice
1. Bird Dog (10-15 Reps)
2. Knees-to-Elbows in High Plank (10-15 Reps)
3. Knees-to-Opposite Elbows in High Plank (10-15 Reps)
4. Side Plank (20-60 Seconds)
6. Side Plank Rotation (8-15 Reps)
WOD1
AMRAP x 12 MINUTES
400m Row
1 Round of DB Complex**
**Complex...
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Press
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/10/20
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"SumoDeadlift
5x5 find today's 5RM"
WOD
"EMOMx20
1) 5-10 DIps
2) 25-50 DUs
3) 5-10 Pull Up Variation ( MUs/C2B/Pull Up
4) 5/5 Single KB OH Lunges ( 24/16kg )
5) Rest
"
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Barbell Press Complex
3 Strict Prss
+
3 Push Press
+
3 Jerk
5sets "
WOD1
"""Fort time;
15-12-9-12-15
DB Thruster
Box Jump
"
＜HIIT＞
Warm-Up:
WOD1:
"not for time
3set
10 Hang clean&press
10 thruster
10 Back squat
WOD2:
"AMRAP7
8 Wall Ball
16 Russian Twist With Ball (R+L=2)
15 DUs/30Single
WOD3:
"Rowing 300/250m x 6
*rest 1minute between sets"
2024/10/19
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Snatch for 12minutes
Snatch Deadlift + Snatch Pull + Power Snatch
"
WOD
"Cardio MASH!
min WOD !
0-8min...
2Rounds:
250m Row
200m Run
8-16min...
2 Rounds:
20 Hang Power Snatches 75/55lbs.
40 Air Squats
16-24 min...
2 Rounds:
25 Hang Power Cleans 95/65lbs.
25 Box Jumps 24/20""
*ad; 3rds each
"
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Back Squat
3sets x 8reps
*supersets with 15strict Hang Knee to Chest "
WOD1
"For time:
Rowing 2000 meter
*every 3:00
10 Walking Lunges
10 Sit UP
10/10 1 Hand DB Row
＜HIIT＞
Warm-Up:
WOD1:
"5 EMOM
5 DB DL
5 DB Front squat
5 Push press
WOD2:
"12min AMRAP
250/200m Row
40 DU
30 Mt' climber
20 Plate russian twist
10 DB Renegade Row ( Push Up + Row + Row)
WOD3:
"TABATA
1) Runner
2) Bicycle Sit up "
WL Saturday Week3 :
Warm Up :
Coach's CHoice
Exercise 1 :
Snatch *EMOM Style (1分に一回）を15分
5sx1rep @72%
5sx1rep @76%
5sx1reps @80%
Exercise2:
Snatch Pull 100%x2, 105%x2 110%x2
Exercise３:
Clean Jerk
5sx1rep @72%
5sx1rep @76%
5sx1reps @80%
*EMOM Style (1分に一回）を15分
Exercise 4:
Clean Pull 95%x2, 100%x2 105%x2
Exercise5:
3sets
single leg RDL 10/10
1hand row 10/10
Weighted Plank 30s
Exercise6:
Back Squat find today's Heavy single
then -20% 2x2
"
2024/10/11
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"""Back Squat (25min)
Find 10 RM（RPE8) and ５sets of 10 @-10% of 10RM"
WOD
AMRAP6
1-2-3-4-5.....
Barbell Push Press (95/65)
T2B/V-Up/Sit Up
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Deadlift
3sets x 5
1-2 warm up sets
WOD1
Every4:00x5
10 KB Swing
10 Landmine Thruster
10 Burpee
12/10 Cals row
*簡単であれば、2レップづつ追加する
＜HIIT＞
Warm-Up:
Ladder
WOD1:
AMRAP 5
8 Updown( No push Up Burpee)
8/8 SA DB Thruster
10/10 SA DB DL
WOD2:
for time;
20-15-10-5
Rowing Cals
Box Step Up with DBs
Sit Up
WOD3:
AMRAP6
30s Air Chair
20 Mt.Climber
10 Air Squat
5 T2B/ Hang Knee Raise
WL:
Watm Up
Hip Hinge Power Snatch + DIp power Snatch + Hang Power Snatch
Hinge Power Clean +Hip Power Clean + Hang Power clean + ALt Split Jerk
*focus on, 股関節の動き、床反力
"Exercise 1
yo-yo Snatch ( 2Pump ) 8sets
*ハムストリングスの伸張（勢いを使う）
Exercise2:
""Clean DL+ Floating Squat Clean + 2Split Jerk
4sets x 60%+""
Exercise 3:
Clean DL 3x10reps
Exercise 4:
Pasue Front Squat
""3reps x5sets @75%-
*2sec pause""
