2024/11/16
SAT
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Hand Stand and Hand Stand Walk for 15minutes
WOD
"3 Rounds: with your partner
25 Kettlebell Swings 53/35 pounds
25 Toes to bar
25 Burpees over Kettlebell
25/18 Calorie Assault/Echo Bike
*any order . Share the reps
*20 minutes cap"
LIGHT
Warm Up
"2-3sets *coach's Choice
1. Bird Dog (10-15 Reps)
2. Knees-to-Elbows in High Plank (10-15 Reps)
3. ELbow Plank Dips (20reps )
4. Side Plank (20-60 Seconds)
6. Side Plank Rotation (8-15 Reps)"
Skill, Strength:
3sets
12 Snacth Grip Deadlift
12 HIp Thrust
8/8 Cossack Squat
WOD1
"with your partner (I go you go)
1000m Row
50 Box Jump
50 Syncro Slam Ball ( rotational )
*share the reps
*cap 20minutes "
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"6-Minutes as many reps as possible:
10 Burpees
15 Push Ups or Chair Push-Ups
20 Mountain Climbers reps per side
Rest 2 Minutes
6-Minutes as many reps as possible
10 squat jumps
20 Russian Twists
30 second Plank Hold
WOD2:
for time;
1000/900m Row
50 Jumping Pull Up
50 Jumping Lunges
WOD3:
5 min AMRAP ( cash out)
3 Burpee
5 Thruster
EMOM DAY
Snatch EMOMx10
*70%
Clean Jerk EMOMx10
*70%
CLean/ Snatch Pull
Clean Box Pull ( 膝ぐらい）
4sets x 2reps @100% Clean or SNatch
Back Squat
3sets x 5 reps @75%
2024/11/15
FRI
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
20minutes
Front Squat 3x5 reps (light Weights from Rack )
into
Power Clean + Front Squat
1+2
*Building up to a heavy set
WOD
AMRAP9
3 Power Cleans 135/95lbs.
6 Push-Ups
9 Air Squats
LIGHT
Warm Up
coach's choice
Skill, Strength:
Bench Press
3x12 (3秒下ろし）
*supertsets with 5-10 Ring Row
WOD1
"4sets of
1 Minutes of Row
12 WB
9 Push Up
6 Deadlift ( Barbell)
*cap 15minutes
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOMx5 with Barbell
6 Arm Curl
8 Press
10 Bent Over Row
*adjust # if you needs
WOD2:
EMOM8
1) 12/10 Cals Row
2) 15WB
WOD3:
Core AMRAP 6
check the white broad
COach's Choice
WL
*Exercise1
No Contact Snatch
2x4
2x3
2x2
＊お尻の締め
Exercise 2
Pause 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:
Yo-yo Squat
3sets x5 @60-70%
Exercise 5 : 3sets
Weighted Side Plank 30s
Pull Up 20 *Power Pull Up
Bulgarian Squat 8/8
2024/11/14
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Squat Clean + Split Jerk in 15minutes
Building up to heaavy
WOD
7 Minute AMRAP:
7 Toes to Bar
7 Burpee Pull Ups
7 Shoulder to Overhead 115/75# (52kg/34kg)
*choose a weight you can do unbroken
LIGHT
Warm Up
coach's choice
Skill, Strength:
3sets of
12/12 Land Mine Press
8/8 One Hand Row
6/6 Rear foot Elevated Spit Squat with Goblet KB
WOD1
2rds for time (20mincap)
600m Row
10 Burpee
10 Ring Row
15 WB
300m Row
10 Burpee
10 Ring Row
15 WB
Rest 3minutes between each rounds
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3sets of
10-12 DB Floor Press
6 Barbell Hang Power Clean
rest 90sec
WOD2:
2sets
3min AMRAP
500m Row
in the reaming time Max reps of Push Up
*rest 2minutes
WOD3:
EMOM 10
e) 12 American Swings 24kg/16kg +Amrap Hollow Hold
o) Rest
WL
"フォーカス：
Learn how to use legs in first2 week then
getting reps in later 2 weeks"
warm up: Coach's choice
Exercise 1:
Snatch totall 6sets
2sets x4reps ( Light)
2setsx 3reps (Moderate)
2sets x 2reps (Moderate Heavy)
*squat snatch
Hang Clean
2sets x4reps
2sets x 3reps
2sets x 2reps
*squat or Power Athlete Choice"
"Power Jerk from Rack
EMOMx5
2 reps *heavy 80%
2024/11/13
WED
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Every1.5x6
o) 8 Weigthed Push Up (3↓1keep)
e) 8 Chest Suppourted Row ( Use Band or Inverted Row) (3↓1keep)
*focus on keeping midline straight during push upand Row
WOD
Short OPEN 18 . 5
AMRAP15
18 Wall Ball
18 Calories on row
LIGHT
Warm Up
coach's choice
Skill, Strength:
-
WOD1
Every 6 Minutes - 24 Minutes (4rounds)
8 DB Chest Press
14/12 Calories - Row
10 DB Heel Elevated Goblet Squat
14 DBs Ground to Overhead
8 Hang Knee Raise
15 Banded Pull Apart
＜HIIT＞
Warm-Up:
Ladder
WOD1:
For times:10min
15-10-5
Inch worm push up
200m Run
WOD2:
35/15 3sets
1)Box Jump
2) Plate G2OGH
3) 4Side/4Front Kick Through
4) 50 Flatter Kick + Open Close
WOD3:
10min For time(i go you go)
100 Cals Row
Every 90sec Syn 5 Burpee
2024/11/12
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 5x5 *building up to heavy five
WOD
EMOMx15
1) 1-5 Pull Over
2) 40 DUs
3) 5 Power Snatch (95/65)
4) 15/12 Caloreis on row
5) Rest
*bike is okay , barbell cycling
LIGHT
Warm Up
coach's choice
Skill, Strength:
Back Squat / or FSQ
3set x 6rep (Tempo 321x)
3sets x 10/10 Side Plank with Rotation
*on Side Plank, move with one unit and keep your hip and T-spine alignment
WOD1
For Time (Cap 12min)
500m/400m Row
25 DB Thruster
15 Ring Row
25 Burpee
500m/400m Row
* Bike: 1,000m/800m
＜HIIT＞
Warm-Up:
Ladder
WOD1:
3sets of
15 Goblet Squat
10/10 Single KB Deadlift
10 DB Chest Press
WOD2:
For time;
3rds of
20 Box Jump Over
10 WB
10 Sit Up
*time cap 9min
WOD3:
"For time of
30/24 Calories on row
20 Plate G2OH
30/24 calories on row
20 Plate OH Lunges (R+L=1)
30/24 Calories on row
20 Plate Russian Twists
*you can use bike and ski as well
time cap: 15minutes "
2024/11/11
MON
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Back Squat 5 RM in 5sets
use 20minutes
WOD
12Minute AMRAP:
12 Alternating Dumbbell Snatch 50/35 pounds
9 Box Jumps 24/20 inches
6 Burpees over the box
LIGHT
Warm Up
coach's choice
Skill, Strength:
Strict Press 3x8
*super set with20 Partner Leg Toss
WOD1
"5 Rounds for time
12/10 cal row
9 burpees
7 DB thrusters
5 Ring Row
15-min cap"
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/11/10
SUN
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Ring Muscle Up Progression
WOD
"1 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
*10min cap
115/80 Barbell 50/35 DB
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatche"
LIGHT
Warm Up
coach's choice
Skill, Strength:
"Back Squat
5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
5+ x 85%"
WOD1
"5 Rounds for time
12/10 cal row
9 burpees
7 DB thrusters
5 Ring Row
15-min cap"
＜HIIT＞
Warm-Up:
"Dynamic Stretching: Hamstring Kicks, Walking Lunges (2 minutes)
Glute Activation: Glute Bridge Holds, Fire Hydrants (1 minute each)
Cardio: High Knees, Jump Squats (2 minutes)"
WOD1:
"3 rounds, 45 seconds each, 15 seconds rest
・SQ Combo Move: Goblet Squat + Pulse + Jump
・Step-Ups to Reverse Lunges
・Glute Bridge with Leg Extension
・Plank Jack into Tuck Jump"
WOD2:
"10 AMRAP
10 Box Jumps
12 Bulgarian Split Squats (each leg)
15 Kettlebell Swings
20 Alternating Lunges"
WOD3:
"Finisher: (4 rounds, 30 seconds work, 10 seconds rest)
・Wall Sits
・Burpee Broad Jumps"
