2024/09/18
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Strict Pull up
6rep×4set
After each set 8 Arm curl"
WOD
"2min on/1min off×5
10 T2B
MAX Curuster(95lb/65lb)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"3sets of Single Arm DB Chest Press 8/8
3sets of RIng Push Up 5-10
3sets of Cross Sit Up 10each"
WOD1
"AMRAP 10
8 PVC OH Squat
8 Burpee
20 DUs /40 SIngle
*ad : berbell OH Squat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"Not For time
3set
20 KB DL
20 G SQ
20 V-up
WOD2:
"6min AMRAP
3 Devil press
5 Thruster
WOD3:
"3rd For time
200m Run
100f DB warking lunge
50 Jumping jacks
2024/09/17
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Leg Strength
4set
6 Front SQ
8 Hip Thrust
8each DB Single Leg DL
WOD
10min AMRAP
20 DU
5 Burpee Pull Up/Burpee Box Step Up
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat
3sets x 8reps
*superset with 15 strict Hang Knee to Chest
WOD1
For time 11min
21-15-9
Plate G2OH
Burpee
Step Up with Plate
Sit Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
TABATA×2 (2min between set)
1) Burpee Box Jump Over
2) Sit Up
WOD2:
45/15 ×3 (easy pace)
1) Box Step Up Over
2) Duck Walk
3) Bear crawl
4) Bike
WOD3:
For time12min
1000m rRow
100 DU/200 SU
10 Women Maker (Renegade Row+Cluster)
2024/09/16
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring dips
6rep×4
After each set 10sec Ring L-sit hold
WOD
E2MOM 3set (22min)
1) 25/20 Cals Row
2) 20/15 Cals Bike
3) MAX S2OH(95lb/65lb)
4) Rest
Begginner:Row&Bike 90sec Easy pace
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
Coach's CHocie
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＞
2024/09/15
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Thruster
15min 3RM Thruster
WOD
15min For time
3rd
15 Pull up
15 OH SQ
15 Bar Facing Burpee
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOM 8
1) 5 Renegade Row
2) 10 Thruster
WOD1
10min AMRAP
5 Ring Row
5 Hang Knee Raise
5 Burpee Box Jump
5 Plate G2OH
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
For Times:10min
15-10-5
Inchworm Push Up
200m Run
WOD2:
35s/15s 3sets
1) Box Jump
2) Plate G2OH
3) 4Side/4Front Kick Through
4) 50 Flatter Kick + Open Close
immediately into WOD3
WOD3:
AMRAP 5
8 Burpee
8/8 SA Thruster
10 Ring Row
2024/09/14
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Long wod
WOD
Core Smorgasbord
20 minute AMRAP
12/10 Calorie Row
10 TTB (Toes-to-Bar)
3 Wall Walks
Strategy: Manage your pace on the rower to conserve energy for toes-to-bar and wall walks. Focus on core engagement.
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Recovery Jam
3 Rounds of:
20 Second L-sit Hold
30 Second Plank
40 Russian Twists
WOD1
2 Rounds for Time:
500m Row
10 DB Snatches
15 Sit Up
45 Double-Unders
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
1min on 30sec Rest (5set)
10 Box jump
MAX Box step up
WOD2:
7min AMRAP
7 Hang clean
7 Front SQ
7 S2OH
7 Back SQ jump
WOD3:
10min For time(i go you go)
100 Cals Row
Every 90sec Syn 5 Burpee
WL:
Warm Up :
Coach's Choice
1) Power Snatch 10x1 (EMOM) 85%
2)Squat Clean + Power jerk 10x1 (EMOM) 85%
3) Front Squat "4x2 @RPE10
add weightes from last time "
4) Stiffleg Box jump 10x2 reps
5) Ab mat Sit Up 50
2024/09/13
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 3min × 5sets
10 Pull-Ups
10 Ring Dips
WOD
For Time :
150 Double Unders
40/28 Cal Bike
100 Double Unders
30/21 Cal Bike
50 Double Unders
20/14 Cal Bike
25 Double Unders
10/7 Cal Bike
Timecap 17mins
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
EMOM x6
o) 6/6 One Hand row
e) 10 ring row variation
WOD1
EMOMx12
Minute 1: 10-15 Thrusters
Minute 2: 12 Burpee over row
Minutes3: 30s Weighted Plank
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3rd for time (10min cap)
20 SIt Up
30 DB DL
40 Floor Plate Press
50 DUs/ 75 Single
WOD2:
15 minutes AMRAP
10 Burpee
20 DB Push Press
30 Sit Up
40 DB Reverse Lunges
50/35 cals row
WOD3:
Strech
WL:
Warm Up :
Coach's CHoice
1)Hang Clean 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）
1x5 85%
3x3 87%
2x2 90%+
2) Box Power Snatch
*床を踏む感覚*床から10センチ"
1x5
３x3
2x2
*だんだん重くしながら
4)SNatch RDL 3x10 RPE8
5)Clean Deadlift 3x10 RPE8
6)Push Press 3x5 @75%
2024/09/12
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement practice
WOD
8 AMRAP
3 Pull Up/C2B/MU
3 SQ Clean(135lb/95lb)(61kg/43kg)
Beginner:(95lb/65lb)(43kg/29kg)
Rest 5 min
8 AMRAP
3 Wall Walk
3 Deadlift(225lb/155lb)(102kg/70kg)
Beginner:(185lb/135lb)(83kg/61kg)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Deadlift
4sx6reps
*start 70% -ish and add weights
WOD1
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Knee Raise
Double Unders
Wall Balls
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Every 3min ×3
15/12 Cals Row
10 Devil Press
WOD2:
30s on/15s off ×3
1) Ladder
2) Battle Rope
3) Side Step
4) Bike
WOD3:
TABATA
1) Runner
2) Burpee
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%
