2024/11/23
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Bar Muscle up
then
EMOMx6 for core and triceps
0) 5-10 Dips
e) 10-20s Box L-sit Hold
WOD
"LAURA"
AMRAP (with a Partner) in 21 minutes
30 calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105 lb)(70kg/47kg)
* i go you go, share the reps
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets
12 RDL
10 Hip Thrust
8/8 DB FWD Lunges
WOD1
For time; *with your partner, Share the reps
1000m Row
40 Wall Ball
30 Ring Row
20 V-up/Sit Up
10 Hand Stand Push UP / Push Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
For time of :
2-4-6-8-10-8-6-4-2 reps of:
Wall Balls
DB Walking Lunges (total reps)
Sit Up
*cap 10min
WOD2:
EMOMx10
1) 200/150m Row
2) 10 Plate G2OH
WOD3:
Core for 5minutes coach's choice
WL
*Exercise1
No Contact Snatch
2x4
2x3
2x2
＊お尻の締め
Exercise 2
Pause Clean ( Squat Clean )
2x4
2x3
2x2
*pasue at the below knee and Mid Thigh
*膝のスライド
exericse3:
Jerk from Rack
4Jerk drive +1 Jerk x3sets @80%
Exercise 4:
Deep Double Bounce Squat
3sets x5 @60-70%
Exercise 5 : 3sets
Weighted Side Plank 30s
Pull Up 10 *Power Pull Up
Bulgarian Squat 8/8
2024/11/22
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Complex
a) Overhead Squat 3x10 *RPE8
b) Pause Snatch (Below Knee)
2x4 Light
2x3 Moderate
2x2 Heavy
WOD
1000/m Row x 5
*2min rest between sets
*Fitness 4sets or 800m
*70-80% effort
time cap 30min cap
LIGHT
Warm Up
coach's choice
Skill, Strength:
Bench Press 3x6
*supertsets with 10/10 one Hand Row
WOD1
BW Mash
10 Push Up
10 Sit Up
10 AIr Squat
10 KB Swing
10 DB Lunges
30 DUs
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
5min AMRAP
5 Push up
5 Wide Ring row
10 Lunge Twist with Slam Ball
10 Slam Ball
WOD2:
For time:
21-15-9
Burpee Broad Jump
Barbell Bent Row
Barbell Press
12min cap
WOD3:
2rds for time;
500/400m Row
200m Farmers Carry (heavy DB or KB)
WL
EMOM DAY
Snatch EMOMx10
*75%
Clean Jerk EMOMx10
*75%
Deficit CLean/ Snatch Pull
4sets x 2reps @100% Clean or SNatch
Back Squat
3sets x 4 reps @80%
2024/11/21
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every1.5min x 6
o) 6 Strict Press (2↑2keep2 ↓）
e) 8 Pendlay Row (3↓1keep)
*focus on keeping midline straight during push up and Row "
WOD
AMRAP12
3-6-9-12-........
Cals Row
Power Clean (115lb/75lb)
Pull Up
*52/34
*drop the gently
LIGHT
Warm Up
coach's choice
Skill, Strength:
3sets of
12/12 Land Mine Press
8/8 One Hand Row
6/6 Split Squat
WOD1
EMOM x 18Minutes
1) 15 Left Arm DB Hang Snatch (40/20 lb)
2) 15 Right Arm DB Hang Snatch (40/20 lb)
3) 15/12 Calories - Row
4) 20 Second Plank side each side
5) 16 Cossack Squat
6) 15 GHD or Butterfly Sit Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
6 AMRAP
30 Flutter Kicks(R+L=2)
20 Pike Jumps
30 Mountain Climbers(R+L=2)
WOD2:
AMRAP 7
8 Burpee
8/8 SA Thruster
30 Crossover / 35 DU / 45 SU
WOD3:
4sets All Same pace
7-8 Pullup/ banded / Ring
15 Box Jump
15 Sit Up
30sec Wallsit
WL
フォーカス：Learn how to use legs in first2 week then
getting reps in later 2 weeks
Exercise 1: Snatch totall 6sets
2sets x4reps ( Light)
2setsx 3reps (Moderate)
2sets x 2reps (Moderate Heavy)
*squat snatch
足で床を押す感覚を忘れず、引き上げ時に腕の力を使いすぎない
Exercise 2: Hang Clean
2sets x4reps
2sets x 3reps
2sets x 2reps
*squat or Power Athlete Choice
股関節しっかり伸展させることを意識して練習しましょう
Exercise 3: Power Jerk from Rack
EMOMx5
2 reps *heavy 80%
足の力を最大限活用して押し上げる
2024/11/20
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 5x5
WOD
4 Rounds for time : 15miutes cap
12 DBs DL (50lb/35lb)(22.5kg/15kg)
8 Devil Press
6 Shuttle Runs 50 feet (25 down and back = 1)
*sub 200m run
LIGHT
EMOM
Warm Up
Coach's Choice
Skill, Strength:
Warm up:
45s Bike 60%
45s Single
45s Russian KB Swing
45s Burpee
2sets
WOD1
21-15-9
Cals row
Devil's Press
rest 3;00-
9-15-21
Burpee
DB Thruster
*21minutes cap
＜HIIT＞
Warm-Up:
Coach's Choice
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
2024/11/19
TUE
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
BSQ 4RM in 5sets in 20minutes
WOD
4 Rounds:
30 Double Unders
20 FWD Lunge with Dumbbells on shoulders 50/35#
12 Burpee Box Jumps Overs 24/20 inches
*time cap : 15minutes
LIGHT
Warm Up
coach's choice
Skill, Strength:
"Back Squat / or FSQ
3set x 5rep
then
TABATA
odd) Air Squat
even) Plank Hold
WOD1
Time Cap 12min
Buy-in 1,000m/800m Row
then AMRAP of
10 DB Alt Snatch
8 Situp
6 Burpee
*Bike: 2,000m/1,600m
＜HIIT＞
Warm-Up:
Dynamic 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
2024/11/18
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pump Up
5 Minutes:
8 Dumbbell Hang Power Cleans/Curls
6 Burpee Dumbbell Deadlifts
4 Dumbbell Strict press
then practice Snatch
Snatch Pull + Snatch for 10mminutes
WOD
20 Minute As Many Reps as Possible:
10 Calorie Row or Ski or Bike
8 Dips on rings or object of choice
6 Snatch Anyway (start at 75/55)(34kg/25kg)
increase weight each set:
A) Increase 10 or 5 points every new set
B) increase 20 or 15 pounds every new set
LIGHT
Warm Up
coach's choice
Skill, Strength:
Strict Press 3x8
*super set with 20 LandmIne twist
WOD1
AMRAP12
300m row
10 Walking Lunge with 2 DBs
8 Hang Knee Raise
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/11/17
SUN
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"EMOMx12
1) 5 BBJ (30/24)
2) 15Ft HSW
3) 30s Barbell Front Rack Hold(135/95) *may start from Rack
4) Rest
WOD
AMRAP5
Buy in 200 DUs
AMRAP Thruster(43/29) in the time remaining
*try to have at least 90sec to do thruster
LIGHT
Warm Up
coach's choice
Skill, Strength:
Core training Coach's Choice
WOD1
10-9-8-7-...1
Cals row
WB
DBs Hang Clean Press
Sit Up
Lunges
*20min cap
＜HIIT＞
Warm-Up:
"Arm and Shoulder Activation: Arm Circles, Band Pull-Aparts (2 minutes each)
Core Warm-Up: Plank to Down Dog, Side Planks (1 minute each side)
Cardio Burst: 2 minutes of Jump Rope or Light Sprints
WOD1:
"3 rounds, 40 seconds work, 20 seconds rest
・Renegade Row to Push-Up (DB in each hand)
・Plank Dumbbell Pass (pass DB under to opposite hand)
・Bicep Curls into Shoulder Press
・Hollow Body Hold"
WOD2:
"For time10min
1000m row
25 Box Jump
10 Women maker(Reneged row+Cruster)
WOD3:
"12AMRAP
12 Tricep Dips
15 Hammer Curls (alt arms with DBs)
15 Russian Twists with weight
20 Bicycle Crunches
Finisher:
"Finisher: (Tabata, 20 seconds on, 10 seconds off)
・Shadow Boxing
・Burpees"
