2024/11/09
SAT
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"EMOMx12
1)12 Lateral Box Jump Over
2)1-4 Wall Walk
3) 30s Barbell Overhead Hold (61/43kg)
4) Rest "
WOD
"AMRAP5
Buy- in 30/24 cals
Max DBs Box Step over (20inch ) (50/35) "
LIGHT
Warm Up
coach's choice
Skill, Strength:
"3sets
12 Sumo Deadlift
12 HIp Thrust
10/10 DB Reverse LUnges "
WOD1
For time: with your partner Share the reps
50 KB Swing
50 Ring Row
50 WB
50 Hang Knee Raise
50 Calories on row
time cap 12minutes
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"AMRAP6
12 Lunges ( BW) 6ea
10 Air Squat
8 Ring Row
6 Sit Up
4 Push Up "
WOD2:
"For time:6-9-12-9-6
burpee over DBs
DBs Front squat
DBs bent over row"
WOD3:
"AMRAP4:
buy in 400m Run
Max reps DBs Hang Clean Jerk
"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
Exercise 3:
Speed Front Squat
3sets x5 @60-70%
Exercise 4 : 3sets
Weighted Side Plank 30s
Pull Up 20 *Power Pull Up
Bulgarian Squat 8/8
"
2024/11/08
FRI
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
N/A
WOD
"50-40-30-20-10 Caloreis on row
10 -8-6-4-2 Deadlift
10ec-8ea-6-4-2 Front Rack FWD Lunges
10 DB SHoulder Press
10/10 Plate Russian Twist
time cap 35min "
LIGHT
Warm Up
coach's choice
Skill, Strength:
"Bnech Press
3x10
*5-10 Strict Pull Up "
WOD1
"For time of
30/ 24 Calories Row
30 DB Thruster
30 Sit Up
30 KB Swing"
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"Deadlift
3x10 *any varitation "
WOD2:
"5min AMRAP
8 Burpee
200m Run/Row
-3min Rest-
5min AMRAP
8 KB Swing
400m Bike "
WOD3:
"5min AMRAP
5 Ring Row
10 Goblet Squat
15 Toe Touch Crunch "
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%
2024/11/07
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Power Clean + Front Squat
1+2
*Building up to a heavy set then -10kg do 2more sets
WOD
"CROSSFIT OPEN 19.2"
For time (Cap 8min)
25 T2B
50 DUs
15 Squat Clean (95lb/65lb)(43kg/29kg)
25 T2B
50 DUs
15 Squat Clean (135lb/95lb)(61kg/43kg)
*ad :
135lb(61kg)➡185lb(83kg)
85lb(38kg)➡115lb(52kg)
LIGHT
Warm Up
coach's choice
Skill, Strength:
3sets of
12 MB Incline Press
12 Bent Over Row
6/6 Rear foot Elevated Spit Squat with Goblet KB
WOD1
AMRAP 8min
30 Flatter Kicks
8 DB Front Squat
8 DBs G2OH
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"Every 3:00 x3
200/160m Row 350/300 Bike
10 Slam Ball
10 DB Plank Row (R+L=1)
30 DB Side Jump Over "
WOD2:
"For time 10min
21-18-15-12-9-6-3
Ring row
WB"
WOD3:
"AMRAP7
7 AKB Swing
7 Goblet
7 Sit Up "
URAWA WL:
Focus;
Leg Drive and hip extension
Exercise 1:
"No Contact Snatch total 6sets
2sets x4reps ( Light)
2setsx 3reps (Moderate)
2sets x 2reps (Moderate Heavy) *70%ish
*squat snatch
"
Exercise 2:
No Feet Clean
2sets x4reps
2sets x 3reps
2sets x 2reps
*squat or Power Athlete Choice"
Exercise 3:
"Power Jerk from Rack
EMOMx5
3reps "
2024/11/06
WED
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Overhead Squat 3x8
into
Snatch Practice for 10minutes
Snatch Pull + Snatch
*practice Squat Snatch
*プルはみぞおちの高さまで、コンタクト意識
WOD
7 Rounds for time:
Row 150/100m
8 Burpee Box Jump Over
*18minutes cap
LIGHT
Warm Up
coach's choice
Skill, Strength:
N/A
WOD1
Every 2 Minutes x4 style 3sets
1) 12/8 Cals - Row
12 Box Jump (24/20 in)
2)
12/8 Cals - Bike
6 DB Hang Clean + Press
3)
50DUs
12 DB Alternating Snatch (50/35 lb)
4)
60 Runner
10 Push Up + 10 Air Squat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3sets of
15 thruster
10 Rotational Slam Ball
50ft DB Walking Lunges
50 Ft Burpee Broad Jump
WOD2:
The Fast and the Furiousx2
15 KB Swing
10 Shuttle Run ( 15m =1rep)
15 Sit Up
3 round
WOD3:
Core AMRAP
COach's Choice
2024/11/05
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec x 6 (3each)
o) 8 Tempo Deficit Push Up (3↓1keep)
e) 5-8 Tempo Pull Up (Use Band or Inverted Row) (3↓1keep)
*focus on keeping mid-line straight during push up ,
*グットなフォームでやって欲しいので膝付き全然OKAY！
WOD
EMOMx15
1) 10 Renegade Row ( Push Up + Row) *athlete Choice
2) 30 DUs /50 Single
3) 5 Hang Power Snatch *athlete choice
4) 12/8 cals Bike
5) Rest
*ad: 50 DUs., 15/10 Cals bike
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat
3sets x 8reps (tempo 3211)
3sets x 20m KB Suitcase Carry
*march slow and focus on core stability
WOD1
AMRAP 12min
10 Burpee Box Jump / Step Up
12 Renegade Row (Pushup + Row)
14 Situp
＜HIIT＞
Warm-Up:
Full Body Power Circuit
"Mobility Flow (1 minute each): Arm Circles, Torso Twists, Hip Openers
Dynamic Stretches (1 minute each): Walking Lunges, Leg Swings
Activation Drills (3 minutes): Plank Shoulder Taps, Squat Pulses, Jump Rope"
WOD1:
"6min AMRAP
20 DU
10 Sit up
WOD2:
8min EMOM
1) 12/10 Calories on Row
2) 15 Wall ball
WOD3:
For time 10min cap
50 Burpee Box Jump Over
2024/11/04
MON
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"Core and shoulder time with Yasuto
then
Deadlift Buillding up to wokrout weights "
WOD
"OPEN 11.4
AMRAP15
9 Deadlift (155/100)
12 Hand Resease Push Up
15 Box Jump (24/10inch)
LIGHT
Warm Up
coach's choice
Skill, Strength:
Push Press
3sets of 7
*superset with Medicine Ball toss 10 each side
WOD1
"Circuit (30on/30off) x10min
1) Rowing
2) Bike
3) Plank DB Through
4) KB Swing
5) Ring ROw
＜HIIT＞
Warm-Up:
Full Body Power Circuit
"Mobility Flow (1 minute each): Arm Circles, Torso Twists, Hip Openers
Dynamic Stretches (1 minute each): Walking Lunges, Leg Swings
Activation Drills (3 minutes): Plank Shoulder Taps, Squat Pulses, Jump Rope"
WOD1:
"Strength Training 3sets as a group
12/12 Bulgarian Squat with a KB ( 3↓2↑）
12/12 Half Kneeling Shoulder Press
12/12 Gorilla Row
WOD2:
"AMRAP12
400m Row
800m Bike
30 Banded Triceps Press Down
30 Banded Face Pull
30 /30 Bicycle Sit Up
WOD3:
"Fisher Core with Bicep
20 DB Toe Tocuh
20 Side Raise
20 Russian Twist
20 Arm Curl
2024/11/03
SUN
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"Back Squat 6 RM in 5sets
use 20minutes
WOD
Partner WOD
10rds for time (15minutes cap)
6 Pull Up
6 Wall Balls (20/14lb.)
6 American KB Swings (53/35lb.)
*I go you go (5rds each sets)
*advance team : 7rds each
LIGHT
Warm Up
coach's choice
Skill, Strength:
"3sets of in 10minutes
Barbell Back Box Step Up 6each legs
One Hand Row 8each Arm
*use bench one hand and leg on the bench
WOD1
with your partner (I go you go)
2000m Row
100 Box Jump
50 Syncro Slam Ball ( rotational )
*share the reps
*cap 20minutes
＜HIIT＞
Warm-Up:
Full Body Power Circuit
"Mobility Flow (1 minute each): Arm Circles, Torso Twists, Hip Openers
Dynamic Stretches (1 minute each): Walking Lunges, Leg Swings
Activation Drills (3 minutes): Plank Shoulder Taps, Squat Pulses, Jump Rope"
WOD1:
"3 rounds, 45 seconds each exercise, 15 seconds transition
・Combo Move: Squat + Shoulder Press (DB) *NOT THRUSTER
・Lateral Lunges with a Twist (core twist with DB)
・Push-Ups into Downward Dog
・Dumbbell Snatches
WOD2:
"10 AMRAP
10 Burpees
10 Kettlebell Swings
15 Mountain Climbers (each side)
20 Russian Twists(R+L=2)
WOD3:
"Finisher: (3 rounds, 20 seconds each, no rest)
・Sprint in place *hands on wall
・High Knees
・Quick Feet (Fast feet on spot)
