2024/11/02
SAT
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
"EMOMx8
O) 5-8 Dips (3秒Keep at the Bottom)
E) 5-8 Inverted Row (3秒Keep at the top)
WOD
"20 Minutes As Many Reps As Possible:
5Cleans (power or squat) (start at A) Empty Bar or 95/65 # on the Bar
5 Jerks
400m Run/Row/ SKii or 800m Bike
**score =weights
*after finishing a set add weight
A) 5 pounds/2.5kg B) 10 Pounds/5kg C) 20 Pounds/10kg
LIGHT
Warm Up
coach's choice
Skill, Strength:
"3sets
12RDL
12 HIp Thruster
8/8 DB FWD LUnges
WOD1
For time of
30 DB A;t Snatch
30/24 Calories on row
30 ALt DB Clean & Jerk
*12minutes cap
＜HIIT＞
Warm-Up:
Tabata Style Warm Up+ Banded Exercise
WOD1:
"EMOMX5
5DB Front Squat
5 DB Deadlift
5 DB Press
*add 1reps each round"
*advanced ; barbell
WOD2:
emomX9 (40s work / 20s rest)
1) Burpee
2) Shuttle Run
3) Hollow Flatter kicks with a kb
WOD3:
AMRAP8
200m Row
30 DUs
10 American KB Swing
5 Pull Up/ Rring Row
Omiya /Urawa WL :
Warm Up :
Coach's Choice
Exercise 1:
Snatch EMOMx10
@+75%
Exercise 2:
C&Jerk EMOM x10
@+75%
Exercise 3:
Back Squat 3sx10r
Exercise 4:
Pendley Row 3sx10r
2024/11/01
FRI
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
EMOMx12
1)12 Box Jump Over
2)5 Strict HSPU/8 Zpress
3) 30 Hollow Keep or Hollow Rock
4) Rest
WOD
As far as possible in 6min
2-4-6-8-10.....
Thruster (115/75)
T2B /V-Up
*52/34
LIGHT
Warm Up
coach's choice
Skill, Strength:
Bench Press
3x8
*5-10 Strict Pull Up
WOD1
2K Row
Every 2min
10 Sit Up
*cap 12minutes cap
＜HIIT＞
Warm-Up:
Tabata Style Warm Up+ Banded Exercise
WOD1:
"EMOMx9 ( 40s work 20s off)
1) 8 Defisit Kneeling 3push up (2↓２Keep)
2)8 Inverted Row (2↓２Keep)
3) 8 Goblet Squat (2↓２Keep) "
WOD2:
For time ;
30 Burpee Broad Jump( 1 jump and turn around and jump back )
100 WB
WOD3:
AMRAP6
30 Russian Twist
20 Mt.Climber
10 Double Leg Raise
Omiya WL :
Warm Up :
Shota's Choice
Exercise 1:
Yo-yo- Snatch (2pump) x8sets
Exercise 2:
Clean DL + Floating Power Clean + Power Jerk x8sets
Exercise 3:
Clean or Snatch DL 3x10reps
Exercise 4:
Front Squat 5sets x 2reps 75% +
2024/10/31
THU
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
SNatch Complex from JapanChampionship
Snatch + Hang Snatch + 2 OH Squat
in15minutes
WOD
10-9-8-7-6-5-4-3-2-1
Devil's Press 45/30s
200m Run
*15minutes cap
LIGHT
Warm Up
coach's choice
Skill, Strength:
EMOMx12
1) 20/20s side plank
2) 15/15s DB Sawing Plank
3) 8/6 Calories on Bike
4) rest
WOD1
"3rds fort ime
3 woman Maker
6 DB Front Squat
9 DB SHoulder 2 Overhead
250/200m Row
*ad; 4rds
10min cap
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
AMRAP
8 Ring Row
8 Push Up
8 Sit Up
3↓ネガティブ
WOD2:
Circuit 40/20 x3sets
①Bike
②Rope
③Step up with a DB
④Updown Plank
WOD3:
Tabata Jumping Lunge
URAWA WL:
VIctor Warm Up:
Exercise 1:
Snatch 1RM in 20min
Exercis2
C& J 1RM in 20min
2024/10/30
WED
＜CrossFit＞
Warm-Up:
Coach's Chocie
Skill, Strength:
Thruster fom floor
1RM for 15minutes
WOD
Fran time cap 10mincap
21-15-9 Reps For Time
Thrusters (95/65 lb)
Pull-Ups
LIGHT
Warm Up
2sets of
200m row @60% effort
12 Box Step Ups (BW)
15 KB Swing
Skill, Strength:
"3sets of
7 reps barbell reverse Lunges
WOD1
As far as possible in 13minutes
50cals row
10 Box STe Up with a DB
40 Cals Row
20 Box step up with a DB
30 cals row
30 Box Step Up with a DB
20 Cals row
40 DB Bxo STep Up with a DB
10 cals row
50 DB Box Step up with a DB
＜HIIT＞
Warm-Up:
WOD1:
Tabata
Renegade Row
-4min rest-
"tabata
Sit Up
-4min rest-
tabata
WB
-4min rest
tabata
Shuttle Run
WOD2:
WOD3:
2024/10/29
TUE
＜CrossFit＞
Warm-Up:
1min Bike @60% effort
1min Barbell Deadlifts Light
1min Bar Hang
1min Push Up
1min Pull up / Ring Row
Skill, Strength:
Lower Body
Every 3:00
12 RDL
10-8-6 Bent Over Row
*BOR Increase weights very sets
WOD
3;00 ON/2;00 OFF x 4
20/15 Calories on row
15 Burpee Over the Row
Max DB Snatch
LIGHT
Warm Up
Core Plank 20sec each x2sets
Elbow Plank
Inchworm Push Up
Side Plank(R)+(L)
Reverse Plank
Skill, Strength:
3sets of
20sec Double Leg Raise Keep
20reps Bicycle Sit Up
3sets of
20sec Crunch Keep
20reps Crunch
WOD1
AMRAP 10min
10 Plate G2OH
5 Push Up
10 Air Squat
5 Sit Up
10 Plate Jump On off
＜HIIT＞
Warm-Up:
WOD1:
AMRAP 6
8 Double Leg Raises
16 Flutter Kicks
8 Sit Ups
16 Weighted Toe Touches
WOD2:
AMRAP8
8 DB Snatch
8 Single Arm DB Lunges
8 Burpee over DB
WOD3:
4rds for time
10 Box Jump
10 American KB Swing
400m Bike
*rest 0:30
2024/10/28
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Skill EMOMx12
1) 10 Hand Stand Walk / 3 Wall Walk
2) 40s False Grip Ring Row
3) 30s L-Sit Hands on Box or Hang L-sit
4) Rest
WOD
Fraser Tabata (20/10 ) Max Effort
-Thrusters(43/29)
-T2B
-Snatch
-Bar Muscle Ups/ C2B /Pull Up
-Kettlebell Swings(24/16)
-Wall Balls
-Burpee Box Jump Overs(24/20)
-Overhead Squats
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
KB Core WOD
45s/15s
1) Plank KB North/South
2) KB Leg Lift
3) Plank KB Through
4) Hollow Rock
5) SA KB Turkish Situp
6) Muay Thai Knee
7) 2 Twist + 2 Splinter Situp
8) Bear Plank KB Tap
9) Dead Bug
10) Hollow Flutter Kick
WOD1
Every 4:00x4
5 Burpee
5 Ring Row →ad; Pull Up
10 Deadlift *athlete choice
12/10 Calories row
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/10/27
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
1 Rep Max Strict Press (10minutes)
1 Rep Max Front Squat (15minutes )
1 Rep Max Sumo Deadlift (15minutes)
WOD
AMRAP4
buyin-400m Run
Max American KB Swing in the time remaining
*24/16 (50/35#) "
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Barbell Press Complex
1Strict Prss
+
2 Push Press
+
3 Jerk
5sets
WOD1
3rds, each round for time of;
200m Run
10/10 Single Arm DB Thruster
10 KB Swing
*1:30 rest between sets
＜HIIT＞
Warm-Up:
Coach's Choice
+
AMRAP6
15 Sit Up
30 Bicycle Sit Up
15 Reverse Crunch
30 Flatter Kicks
15 Double Leg Raise
30 Cross Toe Touches
WOD1:
3rounds
10 DB Snatch (L)
10 DB OverHead Lunges (L)
10 DB Snatch (R)
10 DB OH Lunges (R)
10 DB Power Clean(L)
10 DB Front Squats (L)
10 DB Power Cleans(R)
10 DB Front Squat(R)
WOD2:
"AMRAP 13
50 /42 Cals Row
40 BW FWD Lunges
35 KB Swing
25 Hang Knee Raise
15 Burpee
WOD3:
lots of stretch or glutes exercise
