2024/09/11
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring dips
MAX rep×3
Begginner:3-5rep
WOD
3min on 1min rest 3set
20 DB Snacth
20 DB Box set up over
MAX Burpee pull up
Begginer:Burpee target the bar
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
Seated Barbell Z press
3sets x 10reps
*superset with 10/10 Banded Rotation
WOD1
10 minute AMRAP
50 Single Unders*everyone
25ft DB Farmers Walking Lunge
15 DB Push Press
25ft DB Front Rack Walking Lunge
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
6min AMRAP
20 DU
10 Sit up
WOD2:
8min EMOM
1) 45sec Row
2) 15 Wall ball
WOD3:
For time 10min
50 DB snatch
40 Box step up with DB
30 Burpee box jump
2024/09/10
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pull up
10rep×4set
After each set 10each Side Plank Rotation
WOD
Metcon (For Time)
For Time:
500m Row
40 Push-Ups
30 Hang Power Cleans (95/65lb)(43kg/29kg)
20 Wall Balls (30/20lb.)
30 Hang Power Cleans (95/65lb.)
40 Push-Ups
500m Row
Time CAP: 16min.
RX+ is 115lb(52kg). for men and 75lb(34kg). for women.
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat
4sets x 6reps
*superset with 12 Strict Hang Knee to Chest
WOD1
Every 2;00 x5sets
10/8 Calories on Row
7 American KB Swing
5 Push Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Every 2minutes x 3 sets
16 FWD Lunges
20 KB Swing
WOD2:
3rd for time (12min cap)
20 Sit Up
20 DB DL
20 Floor Plate Press
50 DUs/ 75 Single
WOD3:
12 minutes AMRAP
10 Burpee
20 DB Push Press
30/25 cals row
2024/09/09
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Core 4set
12 KB plank through
20m each single KB Front rack caryy
3 each Turkish get up
WOD
Pair (i go you go) Wod 15min AMRAP
30/25/20 Cals Row
20 Box jump
10 Deavil press(35lb/25lb)
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
3rds not for time;
10 Front Squat
10 Push Press
10 Hang CLean + Jerk
with an empty Bar
WOD1
Rhythm Stick
150 Double Unders
75 Wall Balls
50 Toes-to-Bar
25 Push-up
800m Run
*20min cap
＜HIIT＞
2024/09/08
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Leg strength 4set
5 Back SQ
6each Cossack SQ with KB
12 Good morning
WOD
Every 1min MAX 10min
1 HSPU/Push up
1 Pull up/C2B
add;1rep each set
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
EMOMx6
o) 7 Front Squat
e) 10 DB Arm Curl
WOD1
AMRAP13
25DUs
5 REnegade Row( Push Up Row+ Row)
5 DB Thruster
15/12 Cals row
200m Run
*goal 2,5 rds
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOM 6min
1) 8 Ring Row + 8 Pushup
2) 16 Jumping Jack + 16 Mt.Climber
WOD2:
For Time (20min)
Buy-in
2000m/1600m Row
then 3R of
20 Box Jump / Step Up
25 KB Swing
30 DUs
WOD3:
Tabata CORE
odd) Plank Hold / Plank Jack
even) Crunch / Vup
2024/09/07
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Dips
3rep×5set
WOD
20min For time
2rd
100 DU
50 T2B / Sit Up
25 Snatch (95lb/65lb)(43kg/29kg)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Coach's Choice
WOD1
5 Sets x 3 Minutes
6 Sit Ups
8 Box Jumps
10 Step Ups with DB
*add 2reps each rounds
*ビギナー：3分以内にできる回数＆十分なレストをとれるように設定する"
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Every 2min *3 (12min)
1) 350m / 250m Row
2) 5 Ring Row +10 Pushup + 15 ASQ
WOD2:
AMRAP 8min
16 Alt DB Snatch
16 DB Goblet Reverse Lunge
16 Situp
*rest 1min between
WOD3:
For Time (8min)
60 Burpee Jump on Plate"
*20/15 kg plate
ad: 80 for time
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
2024/09/06
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Thruster
12min 2RM thruster
WOD
15 EMOM
1) 5 C&J
2) 10 Box step up over with single DB
3) 15 Push up
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
EMOMx8
O) 5 KB Squat + 5 KB Swing
E) 40s of Rowing
WOD1
4setsx Every 90seconds:
40 Double Unders
12 Wall Balls
3 Strict Pull ups
*adjust reps so you have about 30 seconds of rest every set
*score slowest set"
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Bent Over Row
3x 12
Goblest Squat
3x12 (3↓）
WOD2:
Every 3min *3
30 DU/ 50 Single
5 Ring Row
10 Pushup/ Plate Press
15 Air Squat
Max Burpee/UpDown in the remaining time
*rest 1min between
WOD3:
Tabata
1) Mt. CLimber 60>goal
2) Bicycle Sit Up
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%
2024/09/05
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
UPPER BODY strength 4set
6 Bench press
12 DB kick back
8 DB arm curl
WOD
13min AMRAP
30 DU
20 Wall ball
10 S2OH
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
Deadlift
3sx6reps
*start 70% ish and add weights
WOD1
9 Minute AMRAP:
12 Alternating Dumbbell Snatch 50/35 pounds
9 Box Jumps 24/20 inches
6 Burpees over the box
＜HIIT＞
Warm-Up:
Coach's Choice
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)Super Man hold
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%
