2024/10/02
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Supersets
Strict Press 3sets x10 @same weights
Weighted Pull Up 3sets x 5
*rest 2min between sets
WOD
AMRAP10
1-2-3-4.......
Hang Power Snatch (95/65#)
Burpee
Box Jump over (24/20in)
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
"Every5:00x3
10 American KB Swing
10 Pull-ups/Ring Row
400m Row
*ad: 15 each
＜HIIT＞
Warm-Up:
WOD1:
"Tabata Jump rope
25DUs in 20s x 8sets
WOD2:
"Every2min *3(12min)
1) 350m/250m row
2) 5 Ring row+10 Push up+15 ASQ
"
WOD3:
"AMRAP 8 min
16 Alt DB snatch
16 DB Goblet Reverse Lunge
16 Sit up
rest 1min between"
WL:
Key :
・背中の意識を強く
・肩、肘の使い方を意識（後ろ）
・出力のコントロール
・骨盤の位置を安定させる
Stretch 5min
Warm Up ;
Barbell Row 3x10
Squat Jump 3x10
Prime;
Low Clean for 5minutes with empty bar
Main;
"Clean& Jerk
CJ 60-70% (2+2)x 6-8sets "
Main2
Snatch (power or squat)
50-70%
Strength
Clean Pull 4sets x 4 clean 70%
2024/10/01
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Power Clean + Front Squat
3sets (3+3)
65%→75%→85%
WOD
LIGHT
Metcon (Time)
4 Rounds For Time:
15 Cal Row
15 Wall Balls (20/14lb.)
15 Double DB Hang Cleans 45/30s
Time CAP: 18min.
Ad: 5rds
Warm Up
Coach's Choice
Skill, Strength:
COach's Choice
WOD1
AMRAP13
25DUs
5 REnegade Row( Push Up Row+ Row)
10 DB Thruster
15/12 Cals row
200m Run
*goal 2,5 rds
＜HIIT＞
With COACH (Yasuto)
Warm-Up:
WOD1:
EMOMx10
6 DB Thruster
6 Burpee Over DB
WOD2:
Circuit 30on/15 off x3sets
1) Ladder
2) Row
3) Bos Step up with a DB
4) Battle Rope
*rest 1;00 between sets
WOD3:
Tabata Core
0)Hollow keep
e)High Plank Knee to chest
2024/09/30
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
pull up
MAX rep test
Ad:strict
RX:Kipping
Fit:Ring row
×3set
WOD
”koki の置き土産”
For time 30min
21-18-15-12-9-6-3
T2B
Burpee box jump over(30in/24in)
G2OH(95lb/65lb)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
COach's Choice
WOD1
20min for time
50-40-30-20-10
DU
30-25-20-15-10
Cals row
10-8-6-4-2
Devil press
＜HIIT＞
With COACH (Yasuto)
Warm-Up:
WOD1:
STRENGTH
3sets of
8/8 Cossack SQ
8/8 Staggered SQ
8 Kang SQ
WOD2:
Every 3min *9 (27min)
(A) 12 RDL +12 Push Press + 15 Burpee Over Bar
(B) 12 FSQ +12 Bent Over Row +15 Burpee Over Bar
(C) 400m Run
*Light Barbell (or DB)
light enough so you can go unbroken on every movements
WOD3:
2024/09/29
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
upper body strength
4set
5 Strict HSPU
5 Bench press
8 DB Bent over row
WOD
11min AMRAP (pair wod)
P1:Rowing
P2:50 DU/ 75 SIngle
20Barbell OH Lunges(95lb/65lb)
score Row metar
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOM 5
8 DB Squat
6 DB DL
4 Press
*work :45 rest :15 sec
WOD1
10min AMRAP
5 Ring row
5 Hang knee rise
5 burpee box jump
5 Plate G2OH
*add 1 rep each round
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"AMRAP6
Sumo Deadlift High pull
Push Press
Front Squat
BW Jumping Squat
*empty Bar
WOD2:
"For Time
3Rounds of:
30 Lunges( BW)
5 Devil Presses
10 Air Squats
20 Double-Unders
Directly into:
5 0 Burpees"
WOD3:
For time of :with your partner
100 Cals On Row( i go you go)(
*start and Every 3;00
20 Russian Twist with plate ( R+L=2)
2024/09/28
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement prctice
Deadlift Building up to workout weights in 3-4sets
WOD
5rd For time (30min)
15 DL (225lb/170lb)(102kg/77kg)
20 Box jump (24in/20in)
25 Pull up
*Scaling Option
a: 185/125(83kg/56kg), 20/16in,
b: 135/95(61kg/43kg), 20/16in, Ring row
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"3sets of 5reps Push Press
*superset with 30s weighted Plank
WOD1
AMRAP14
250m Row /200m Run
30 DUs /50 Single
10 WB
10 Sit Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"AMRAP 8
1-2-3-4-5.....10
GoddnessMaker
30DUs
*1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)"
WOD2:
15-10-5
DB Thruster
Air Squat
Bupree
*200m Run between sets
*12mincap
WOD3:
6minutes core wod *30sec each
Figure 8
ELbow Plank
Hands Back Raise
Side Plank
Twists Pistons
Side Plank
Sissors Kick V-up
Reverse Plank
WL+
1)Power Snatch
*3-5set to warm up " Every2;30x 4 @90%+
2) Clean + Power jerk
*3-5set to warm up " Every2;30x 4 @90%+
3) Front Squat "4x2 @RPE10
add weightes from last time
*同じ重さかそれ以上で行う(90%以上）
4)BTN Push Press 3x10
5) Seated Box Jump ５x2
2024/09/27
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Core 3set
10 Strict T2B
10 Weighed Sit up
20 Landmain Twist
WOD
3min on/1min off ×3
200m Run
15 Snatch(75lb/65lb)
MAX Cals row
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Practice Movement
WOD1
EMOMx24
1) 200m Run
2) 10 DB Thruster
3) 3 Pull Up+5 Push Up+ 10 Ait Squat
4) Rest
5) 10/8 Calories on row
6) 15 DB Snatch
7) 10 Box Jump
8) Rest
*ad; 3)→1rd of cindy
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"3sets of
20sec high knee/ Mt.climber
20sec Air Squat
20sec Burpee
*rest 1minutes "
WOD2:
"EMOMx9
1) Half Kneeling Press 6each side
2) 15 KB Swing
3) 30s Bike Sprint
*ad: 8ea/ 20 kb swing / 45s sprint"
WOD3:
"baseline"
500m Row
40 Air Squat
30 Squat
20 Push Up
10 Jumping Pull up
*cap 8min
WL:
１）Hang SquatClean at Knee Height
*膝と背中を一度伸ばしてからハングにいく（プルにおけるグッとな姿勢を覚えこませる）" "Max測定
warm up含めて１５レップ"
２）Box Power Snatch
*床を踏む感覚*床から10センチの高さ"
warm up含めて１５レップ
3) Front Squat 4x2reps *max 2RM
4) Deapth Jump 3x3
2024/09/26
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
12min 1RM Thruster
WOD
15min AMRAP
1 HSPU
1 Clean
1 Box jump over
Every set add 1rep each
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Deadlift
find 8 RM in 4sets
WOD1
"3rds for time;
4 Woman Maker
6 Burpee
8 DB Hang Clean& Jerk
15/12 Calories Row
*14minutes cap
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOMx10
1) 12/10 Cals Row
2) Plank Variation(Coach's Choice)
WOD2:
AMRAP 8
30DUs
10 Ring Row
8 Burpee
5 Sit Up
WOD3:
Tabata Bike
UWARA WL
same as last week !
