2024/09/25
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Leg strength
4set
6each Back Reverse Lunge
12 DBL KB DL
5 High Box jump
WOD
12min For Time
10-9-8-7-6-5-4-3-2-1
Devil press(35lb/25lb)
50-45-40-35-30-25-20-15-10-5
DU
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of
ALt Single Arm DB Chest Press x 8/8
(Feet elevated )Ring Row 8
Weighted Sit Up x8
WOD1
For time;
80 cals row
80 KB Swing
80 Box Jump
80 MB Tosss side Sit Up
with your partner
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
6min AMRAP
10 Mt.climber
5 Plate G2OH
WOD2:
30sec on/15sec off×3
1) Row
2) Bike
3) Ski
4) Burpee
WOD3:
For time 10min
2rd
200m run
100 DU
50 High knee
25 KB swing
2024/09/24
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Muscle Up transition practice
into
Ring dips
3rep×5set(2、1、2)
&
Ring L- Sit 15sec
WOD
6min AMRAP
3 Wall walk
5 Pull up/C2B/ Muscle Up
-2min Rest-
6min AMRAP
3 Power Snatch ( 95/65#)
5 T2B
*ad135/95 #
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
"Back Squat/Front Squat / OH Squat
5セットx10レップ
WOD1
For time;
500m Row
40 Wall Ball
30 DB Reverse Lunge
20 V-up/Sit Up
10 Hand Stand Push UP / Push Up
＜HIIT＞
Warm up
Coach's CHoice
WOD1:
"For time;
400m Run
12 DB Power Clean
12 DB thruster
16/12 Calories on row "
WOD2
"For time;
400m Run
12 Push Press
12 G2oH
16/12 Calories on row
WOD3:
Bike 5000m for time with your partner
2024/09/23
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement prctice
WOD
10min For time
21-15-9
Cals row
15-9-6
Thruster(95lb/65lb)
9-6-3
Burpee Pull up/Taget the bar
Ad:135lb/95lb,Burpee MU
5min Rest
8 EMOM
1) MAX T2B
2) Rest
3) MAX DU
4) Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
movemtn Practice 10 reps each
WOD1
3 Rounds for Total Reps:
> 1 minute of Wall Ball Shots
> 1 minute of Sumo Deadlift High Pulls
> 1 minute of Box Jumps
> 1 minute of Push Press
> 1 minute of Row (calories)
> 2 minute Rest"
＜HIIT＞
Warm-Up:
KOki 's Choice
WOD1:
AMRAP5
10 Air Squat
10 Ring Row
5 Push Up
5 v-Up
WOD2:
EMOMｘ１０
1Burpee
1 DB 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
WOD3:
AMRAP12
21/18 Caloreis On row
7/7 DB FWD LUnges
7 Squat Jump
2024/09/22
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
OH Squat + Run Prep
WOD
Nancy
5rd for time: 15minutes cap
400m Run
15 OH SQ(95lb/65lb)
Goal:
– Intermediate: 13-15 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
Finisher
coachs choice
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"AMRAP5
25 DUs
10 Single Arm DB Devil's Press "
WOD1
AMRAP x 12 MINUTES
400m Run*
1 Round of DB Complex**
*1:00 of Jump Rope + 1:00 Up-Downs if can't run
**Complex...
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Press
ad:epmty Barbell
＜HIIT＞
Warm-Up:
TBD
WOD1:
15min AMRAP
250/200m Row
40 DU
30 Mt' climber
20 Plate russian twist
10 Devil press
WOD2:
5 EMOM
5 DB DL
5 DB Front squat
5 Push press
WOD3:
TABATA
1) Runner
2) Biycle Sit Up
2024/09/21
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
4set
6 Arm Curl
8 Strict Press
10 Bent Over Row
*idealy same weights
WOD
15min For time
21-15-9-15-21
V-Up
Wall ball (20lb/14lb)
After each set 200m Run
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
EMOMx12
Minute 1: 15 Push Press
Minute 2: 12/10 Calories on machine
Minutes3: 15 Front Squat
*DB or Barbell
＜HIIT＞
Warm-Up:
TBD
WOD1:
For time;
21-15-9-3
Burpee Broad Jump
Empty bar thruster
WOD2:
Every2min×5
10 Box step up
10 Sit up
10 KB swing
Ad:add 1rep each(every set)
WOD3:
"5min AMRAP
5 Renegade Row
10 Lunge tiwst with MB
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レップ目で１レップにトライ
2) Box Power Snatch
*床を踏む感覚*床から10センチの高さ
Max測定
warm up含めて１５レップ目で１レップにトライ
3) Snatch Grip RDL 3x8
*Snatch of 100%
2024/09/20
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"OH SQ
10-8-6-5-4-3-2-1
WOD
"EMOM 20
1) 10 HSPU
2) 10 Alt Single DB SQ clean
3) MAX SQ Snatch(95lb/65lb)
4) Rest
goal: 5-8 Squat Snatch ( every 10-6sec)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"2sets of
8 KB Goblet Squat ( 3秒↓2秒↑）
8/8 KB Deadlift ( 3秒↓2秒↑）
8/8 KB or DB Half Kneeling Press
WOD1
"For time:
Rowing 2000 meter
*every 3:00
10 Walking Lunges
10 Sit UP
＜HIIT＞
Warm-Up:
TBD
WOD1:
5EMOM
8 DB Fornt Squat
6 DB SHoulder Press
4 DB Bent Over row
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
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)
HighBox Jump ５x2
2024/09/19
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement Practice
WOD
40min for time
5000/4500m Rowing
Start+Every 5min
5 Pull up/C2B
5 Clean
5 Thruster
(95lb/65lb)(43kg/29kg)
Ad:MU,135lb/95lb,(61kg/43kg)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Deadlift
4sx7reps
*start 65% ish and add weights
WOD1
AMRAP 12
20 DB Hang Clean & Jerks (10 per side)
10 Weighted Step Ups (5 per side)
20 toe Touch with a DB
10 DB Goblet Squat
＜HIIT＞
Warm-Up:
Ladder
WOD1:
not for time
3set
10 Hang Clean & Press
10 Thruster
10 Back squat
WOD2:
40s/20s ×3
1) Rowing
2) Bike
3) Ladder
4) Plank Jacks
WOD3:
For time 8min
20-16-12
Slamball Rotation
Hang Knee Raise
Burpee
WL
Warm Up: Stretch
PVC Burgener W-up
1) Muscle Clean 3x3 ＊重さを足しながら
2) Power Clean + Hang Power Clean + Hang Squat Clean 8sets (合計）
3) BTN Push Press + Snatch Balance 4(1+1) *empty bar
4) Power Snacth EMOM x10 ( 50-70% )
