2024/10/09
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat (20min)
Find 10 RM and 4sets of 10 @-10% of 10RM
WOD
EMOMx12
1) 5-10 T2B
2) 10 Thruster
3) 15/12 Calories on row
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Bench Press
3sets x 6reps
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets."
WOD1
AMRAP9
3-6-9-12.....
Wal Ball
KB Swing
Burpee
＜HIIT＞
Warm-Up:
WOD1:
3sets of
15 Back Squat from the rack
10 Rotational Slam Ball
50ft Sled Push
WOD2:
The Fast and the Furious
15 Burpees
400-m Run
15 Jumping Pull-ups
3 round
WOD3:
Core AMRAP
COach's Choice
2024/10/08
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean Jerk practice 20min
WOD
For time:
5-10-15-20
G2OH (95/75)
C2B
*ad:(135/95)
12min cap
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Recovery Jam
3 Rounds of:
20 Second Wall Sit
30 Second Plank
40 Russian Twists
WOD1
2sets of
500m Row
40 Air Squat
30 Sit UP
20 Ring Row
10 Push Up
rest 2:00
＜HIIT＞
Warm-Up:
WOD1:
4rds for time;
100-m Run
10 Push-ups
10 DBDevils Presses
10 DBSALunges
WOD2:
2K row for time
WOD3:
Tabata CORE
odd) Plank Hold / Plank Jack
even) Crunch / Vup
2024/10/07
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Review SumoDL Highpull
WOD
"FIght one Bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
*What is a good score for the “Fight Gone Bad” workout?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Pull Up Practice
Strict Puu Up
Max reps Test into
3set of 5-10
WOD1
"Rhythm Stick DB
150 Double Unders
75 DB Reverse Lunges with a DB
50 DB Snatch
25 Push-up
800m Row
*20min cap "
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/10/06
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Push 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)
WOD
SKill EMOM x15minutes
1) 5/5 KB Santch
2) 30s Plank Hold
3) 5/5 Single KB OH Lunge
4) 12/8 Cals on Bike
5) Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
" 3 Rounds For Time:
15 Push Press
15 Bent Row
15 Push Ups
WOD1
"2 Rounds:
:30 second Wall Sit
20 Squat Jump
400 Meter Run
-2 Minute Rest between sets-
*Goal is to go as quickly as possible. Score total time with rest included
＜HIIT＞
Warm-Up:
WOD1:
AMRAP6
6 Hang Clean
6 Push Press
6 Back Squat
6 Good Morining
WOD2:
Practice MB CLean
WOD3:
Chewbacca
500-m Row
40 Wall Balls
30 45-lb. Plate Jumps
20 20-in. Box Push-ups
30 KBSwings
40 MBCleans
400-m Run
*for time; 15minutes cap
2024/10/05
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice T2B amd Power Clean
WOD
"""Cardio Saturday!""
For Time:with you partner ( Share the reps)
100 Air Squats
400m run togeth
80 v-up/ Ab mat SIt Up
400m run
60 Power Clean (95/65)
400m run
40 Toes-To-Bar
400m run
20 Handstand Push-Ups
400m run
＊Fitness:200m Run
Time Cap: 30min.
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat
3sets x 6reps
*supersets with 12-15 strict Hang Knee Raise
WOD1
For time of : 10min cap
5-10-15-20-25
Burpees
10-20-30-40-50
Russian KB Swings
20-40-60-80-100
Double Unders or single
＜HIIT＞
Warm-Up:
3 Sets easy pace:
:15 Second Plank on hands
8 Inch Work No Push Ups
30 Jumping Jacks
WOD1:
AMRAP6
8 Double Leg Raises
16 Flutter Kicks
8 Sit Ups
16 Crunches
WOD2:
3sets of
12 Squats
12 Reverse Lunges
12 Forward Lunges
*with DB
WOD3:
For time of 5rds:
200 Meter Run/Row
5 Devil Press choose a weight that allows good form
13minutes cap
Saturday WL:
warm Up:
Tall Clean 3 x3
Tall Jerk 3x3
Tall Snatch 3x3
*重さを上げながら、キャッチ姿勢で１－２秒静止
exercise 1:
stage Clean 5sets @70%
*to the knee→to the hip →Squat clean
exercise 2:
Hang Squat Snacth + Squat Snatch + 2OH Squat 5sets @60-70%
exercise 3 :
3RM SPlit jerk in 10minutes
exercisd 4:
Front Squat 3x3 @80%
2024/10/04
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 3min. x 5 Rounds:
6-8 DB Bench Press
6 Deadlifts
WOD
EMOMx14
Odd minutes: 15/12 Cals on Cardio of choice
Even minutes: 1 Round of Cindy
Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats
ad: 16minutes
Fitness ; 12minutes
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOMx24
A1. Deadlifts x 12.
A2. Ring row x 8 > DB SHoulder Press x 8.
A3. Squats x 10 > burpees x 5.
A4. Ski-Erg/ Row x 150m.
WOD1
NA
＜HIIT＞
Warm-Up:
WOD1:
4 Minute Timer at an easy pace:
5 Burpees
5 Sit Up
5 Air Squats
5 Double Leg Raise
10 Mountain Climbers
WOD2:
10 Minutes Every Minute on the Minute:
ODD Minutes: :40 seconds Max Distance Bike (assault, echo, or C2)
EVEN Minutes: :30s Max Heavy Kettlebell Swings
WOD3:
6 Minutes As Many Reps As Possible:
6 Box Jumps
6 Alternating Step Ups holding DB
12 Russian Twists holding DB
URAWAA Thrusday WL:
Watm Up
Hip Hinge Power Snatch + DIp power Snatch + Hang Power Snatch 3sets
Hinge Power Clean +Hip Power Clean + Hang Power clean + ALt Split Jerk 3sets
Exercise 1
yo-yo Snatch ( 2Pump ) 8sets
*
Exercise2:
"Clean DL+ Floating Power Clean + Pause Dip Split Jerk + Split Jerk
4sets x 50%+"
Exercise 3:
Clean DL 3x10reps
Exercise 4:
Pasue Front Squat
"3reps x5sets @75%-
*2sec pause"
2024/10/03
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat
Find 10 RM and 3sets of 10 @-10% of 10RM
WOD
5min. to get as far as possible....
10 Double DB Snatches 45/30s
20 HSPU/ Push-Ups
30/21 Cal Row
40 Double Unders /60 SIngle
50 Sit-Ups
60 Pull-Ups /Ring Row
Rest 2min.
7min. to get as far as possible....
(Same Workout)"
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOMx12
1) Rowing
2) Plank Varitation
3) DBL KB Front Rack Hold
WOD1
"10 Minute AMRAP:
12 Alternating Dumbbell Snatch 50/35 pounds
12 DB Push Up Row ( Push Up+ Row=1rep)
9 Box Jumps 24/20 inches
6 Burpees over the box
＜HIIT＞
Warm-Up:
WOD1:
AMRAP7
7 Arm Curl + Press
7 High Pull
7 Back Squat
7 SIt Up
WOD2:
20-15-10-5
KB Swing
Box Step Up with KB
*row 200/150 m Between
WOD3:
Tabata
o)Push Up
e) Jumping Lunge
URAWAA Thrusday WL:
warm Up:
Tall Clean 3 x3
Tall Jerk 3x3
Tall Snatch 3x3
*重さを上げながら、キャッチ姿勢で１－２秒静止
exercise 1:
stage Clean 5sets @70%
*to the knee→to the hip →Squat clean
exercise 2:
Hang Squat Snacth + Squat Snatch + 2OH Squat 5sets @60-70%
exercise 3 :
3RM SPlit jerk in 10minutes
exercisd 4:
Front Squat 3x3 @80%
