2024/12/14
SAT
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
"4sets of
200m Run
1Rds of "" DT ""
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
-rest 1:00-
*cap 15minutes
WOD
For time;
21-15-9
Cals Row
Wall Ball (20/14)
Box Jump Over (24/20in)
*make 2heat
cap 8:00
LIGHT
Squat
Warm Up
Coach's Choice
Skill, Strength:
"Back Squat /Front Squat/ Overheadsquat
10-8-5-5-5
*after each sets 5 squat Jump "
WOD1
"with your partner
AMRAP12
P1: Rowing
P2: 5 Banded Pull Up+db 10 Push Press+15 Air Squat
* score: meter on row
p2が全部終わったらP1と交代"
＜HIIT＞
Warm-Up:
Banded Warm Up
WOD1:
"AMRAP6
8 Leg Raise
16 Falatter Kicks
8 Sit Up
16 Cross v-up ( touch your toe)
WOD2:
"For time of
50 DB Thruster ( go heavy )
*5min cap
WOD3:
"AMRAP12
5/5 Single arm Ring Row
10 Goblet Squats with a db
10 Alternating Reverse Lunges with a db
10 Jupming Lunges
12/10 Caloreis on row
"EMOM Week
1)EMOMx10 Power Snatch @75-80% of 1RM of Power Snatch
2)EMOMx10 Squat CLean + Jerk @75-80+ of 1RM of Clean Jerk "
3)Snatch Pull
1x5@80%
1x4@85%
1x3@90%
1x3@95%
Accessories
Back Squat
1x5@75%
3x5@77.5 %
1. snatch grip strict press 10
2. deadbugs 20
3 sets
2024/12/13
FRI
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Below knee Hang Power Snatch 5sets x 3reps
into
Deficit Deadlift 3sets x 5reps *Heavy
WOD
AMRAP12
45DUs
15 KB Swing
5 Burpee Pull Up or 5 Muscle UPs
*fitness: 5 Burpee + 5 Ring Row
LIGHT
Leg Day
Warm Up
Coach's Choice
Skill, Strength:
Bench Press
3×８rep
After Each set Banded pull apart 10rep
rest 2min
WOD1
4rds for time (14min cap)
10 DB Bent Over Row
45 DUs/ 60 Single
20 Russian KB Swing
＜HIIT＞
Warm-Up:
Run Warmup
WOD1:
3 Sets All Same Pace
12 Ring Row
12 Wall Ball
15/12 Cals row / 12/10 Cals Bike
30sec WallSit
WOD2:
12min Circuit
40sec on, 20sec off×3
A) Shuttle Run
B) Plate Weighted SIt Up
C) Lunge jump
D) Battle Rope
WOD3:
Core TABATA
A) L-Sit Hold
B) Bicycle Sit Up
C) Plank up down
D)Mt. Climber
EMOM Week !
*coach's Special Warm Up
1)EMOMx10 Power Snatch @75-80% of 1RM of Power Snatch
2) EMOMx10 Squat CLean + Jerk @75-80+ of 1RM of Clean Jerk
3)Front Squat
1x3@75%
3x3@77.5 %
4)
Single arm bottom up kettlebell walk
3x20 steps on each arm"
5)Accessories
1. weighted plank 30s
2. weighted side plank 30s each side
3. SIngle Leg Broad Jump( double leg landing )
3 sets
2024/12/12
THU
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Jerk Complex
1 Press+ 2 Push Press + 3 Jerk
*5sets building up to heavy
WOD
Every2;00 x10 (20min)
10 Thruster
*weights athlete choice
LIGHT
Leg Day
Warm Up
Coach's Choice
Skill, Strength:
3sets with light weight
15 DB Press
15 Bent Over DB Rear Delt Fly
15 Push Up into Side Plank
WOD1
EMOM 16min(4set)
1) 15/12 Cal Row
2) 15 Wall Ball
3) 15 Burpee
4) rests
＜HIIT＞
Warm-Up:
Dyamic Warm Up
WOD1:
3sets Not For TIme
16 KB Swing
16 Goblet FWD Lunge
16 Pushup
WOD2:
For Time (Cap 14min)
80/60 Cal Row
60 Situp
40 DB Thruster
20 Ring Row
WOD3:
3sets of
30s Plank Jack
30s each Side Plank
30s Mt. Climber
EMOM Week !
*coach's Special Warm Up
1)EMOMx10 Power Snatch @75-80% of 1RM of Power Snatch
2) EMOMx10 Squat CLean + Jerk @75-80+ of 1RM of Clean Jerk
3) Clean Pull
1x5@85%
1x4@90%
3x3@95%"""
2024/12/11
WED
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
EMOMx16
1) 5-10 Strict Pull Up Variation (inverted, ring, Pull Up, chin up)
2) 10 Gymnastic Push ( Push Up/DIps/HSPU*Kiiping Okay )
3) 15/12 Calories on row
4) Rest
WOD
For time of 12 minutes
Buy in 100 DUs
50 DBs Box Step Up Over (24/20inch)
*50/35 each hands
LIGHT
Leg Day
Warm Up
Coach's Choice
Skill, Strength:
5 Strict Press + 5 Push Press
3sets *add weights
WOD1
3sets
3:00on/1:00 off
3 DB Squat Clean
6 DB Push Press
9 DB Deadlift
12/ 10 Calories
*goal: 2rds in 3min
**start off where you left,
score: total rds and reps
＜HIIT＞
Warm-Up:
Dyamic Warm Up
3rds for time
10 Back Squat from rack (50-100% of BW)
10ea box step up with DBs
10 G2OH
WOD2:
For time: 25minutes cap
100/75-calorie row
30 Lunge Jump
30 jumping pull-ups
30 kettlebell swings
30 lunges( BW)
30 hang Knee Raise
30 db push presses
30 wall-ball shots
30 burpees
30 Sit Up
2024/12/10
TUE
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Core strength
– 8 minute EMOM
10 hollow rocks
10 toes to bar←Hang Knee Raise Okay
10 second plank
*1分以内全部行う
WOD
AMRAP15
500m Row
12 Burpee Over the row
10 DB Devil's Press
8 High Plank Row ( 4ea side)
LIGHT
Leg Day
Warm Up
Coach's Choice
Skill, Strength:
3sets
Back Squat 10reps
Hip Thrust 10reps
Bulgarian Squat 6 ea( 3sec down 1sec hold)
*60-90sec rest between sets
WOD1
For time;
500m Row
40 Sit Up
30 KB Swing
20 Banded Pull Up
10 DB Thruster
＜HIIT＞
Warm-Up:
"Stretch
Tabata Jump rope
20-30DUs in 20sec "
WOD1:
"For time of
50 Front Squat
50 Push Press
50 BTN Push Press
*just a epmty Bar "
WOD2:
Tabata Renegade Row with DB
WOD3:
"For time of
1500m Row
*every 500m 10 Burpee over the row
**start with burpee finish with burpee
*time cap :14minutes
2024/12/09
MON
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Bench Press 4set x 6reps
into
Barbell Bent over row
4sets x 7reps
WOD
10rds for time of
6 DB Walking Lunges (3ea)
6 Wall Ball
6 Hand Release Push Up
*1４min cap
LIGHT
Landmine
Warm Up
Coach's Choice
Skill, Strength:
2sets of
20each Landmine Rotation twist in Squat position
20 KNeeling shoulder Press
20 Lateral Lunges
WOD1
"VOx Max and Leg Burner "
3set of
30s max calories on bike
into 12 Goblet Squat
-rest 3:00-
*repeat 3times
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/12/08
SUN
＜CrossFit＞
CrossFit Comp WOD
Warm-Up:
AMRAP10 easy Pace
200m Syncro Run
10 Sync Alt Snatch
10 Sync DB Goblet Lunges
10 Sync Sit Ups
*coach may change
Skill, Strength:
EMOMx9
1) 10 Supine Grip Ring Row @2020
2)10 Arnold Press
3) 20s L-Sit Hang Hold
*advanced; Feet elevated , 30s L Sit
then Practice Power Snatch
5sets x 3reps Building up
WOD
Kalis Games Event6 (改）
25 Power Snatch (95/65#)
50 T2B/Sit Up
25 Power Snatch
*time cap 10min
Goal: under 6min
LIGHT
Push/Pull
Warm Up
Coach's Choice
Skill, Strength:
None
WOD1
"4min AMRAP
30/24 Calroeis on row
Max Db Thruster
-rest2;00-
4min AMRAP
25 Burpee
Max Russian KB Swing
-rest2;00-
4min AMRAP
20/16 Caloreis ON Bike
Max Wall Ball
-rest2;00-
4min AMRAP
400m Run
Max Box Jump "
＜HIIT＞
Warm-Up:
Pair dynamic Warm Up
WOD1:
"Partner WOD(I go you go)
while P1 move, P2 keep at (R1:Front Plank, R2:Hip lift hold, R3:Squat hold)
50 WB
50 Burpee
500 DU
WOD2:
"100 MB Slam by everyone
Only one player can move, others take rest"
WOD3:
"5min AMRAP
5~10 DB Thruster
5-10 Box jump
5-10 Push up
5-10 Sit up
Chose the reps you take from 5 to 10. No score
