2024/09/04
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
OH SQ
5×5
WOD
For time 9min
15-12-9-6-3
C2B/Pull up
5-4-3-2-1
Wall walk
LIGHT
Warm Up
Coach's CHocie
Skill, Strength:
Seated Barbell Z press
3sets x 8reps
*superset with 5/5 Elbow Plank with DB/Kb Saw
WOD1
3rds for time;
5 Push Ups
8 DBs Lunges
5 DB Push Press
25 Plate Jump on/off
30 Russian Twists
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP6
20 Russian Twists
20 Flatter Kicks
30 Bicycle Sit Up
30s Heavy Plate OH Hold "
WOD2:
AMRAP10
12 ALT DB Snatch
12 Air Squat
12 Hang Knee Raise
12/10 Calories row
*goal 4rds +
WOD3:
"100 Wall Ball for time;
7min cap
2024/09/03
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement practice
WOD
Pair wod For time 35min
3rd (I go you go, SPlit anyway )
100 DU
75 Wall ball
50 Cals row
25 Deavil press
LIGHT
Warm Up
Coach's CHocie
Skill, Strength:
"Back Squat
3sets x 6reps
*supersets with 12-15 strict Hang Knee Raise
WOD1
Metcon (AMRAP - Reps)
10min. AMRAP:
5-10-15-20-25
Burpees
10-20-30-40-50
Russian KB Swings
20-40-60-80-100
Double Unders or single
＜HIIT＞
Warm-Up:
Tabata Style warm up
WOD1:
"For times:
100 Cals with your partner
*female pair -10cals "
WOD2:
EMOM15
min1 :10 DB thruster
min2:15 Sit Up
min3: 15 Push Up
min4: 20 Jumping Lunges
min5;20 Russian Twists with plate
WOD3:
Fort time of:
50 Alt DB Hang Power Snatch
25 Burpee Over DB
*7min cap
2024/09/02
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Leg strength 4set *股関節ヒンジフォーカス
8 Hip thrust (Barbell)
6 each Bulgarian SQ with DBL DB
8each Single Leg DL with DBL DB
WOD
2min on/1min off×5
200m run
10 Thruster(40kg/25kg)
MAX Americn KB swing(24kb/16kg)
LIGHT
Warm Up
Coach's CHocie
Skill, Strength:
Core coach's Choice for 5min
WOD1
3rds of
250/200m row
20 Push Up
15 DB Hang Power Clean
10 WB
15 DBL DB Hang SNatch
20 Plate Press
Time CAP: 20min.
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/09/01
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Pull up
5×5
After each set 10 each pallof press
WOD
12min AMRAP
9 DBL DB G2OH(35lb/25lb)
7 T2B
5 Burpee box jump over(24in/20in)
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
"Bench Press
3sets x 6reps
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
WOD1
Every5:00x3
10 DBs Thrusters
Row 400m
10 Pull-ups/Ring Row
*ad: 15 each
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP7
10 Front Squat
10 Push Press
10 Sit Up
WOD2:
EMOMx12 (40/20) *easy pace
1)Plank / feet on the wall Plank/HS Hold
2) Bike
3) Shuttle Run
4) Rest
WOD3:
50 Burpeer Box Jump over for time;
time cap: 7min
2024/08/31
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
For time 20min
10 Parallette HSPU
2 SQ clean
9 HSPU
3 SQ clean
8 HSPU
4 SQ clean
:
2 HSPU
10 SQ clean
Parallettle=DBでもOK
Original:185lb/135lb＋Prallettle HSPU
Rx:135lb/95lb+Floor
Scaled:95lb/65lb+1 Ab Mat
WOD
Stretch
LIGHT
Warm Up
Coach's CHocie
Skill, Strength:
・Strict Press 3x5(3秒UP3秒KEEP3秒DOWN)
・Bent Over Row 3x8 ( Normal Speed)
WOD1
Partner WOD 10 rds for time;
3 DL
5 Sit Up
10/8 Calories on row
*cap15miutes
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
not for time
3set
15 Empty bar DL
15 Musle clean
15 S2OH
15 Back squat
WOD2:
For time 8min
2rd
100 DU
30 American KB swing
WOD3:
For time 10min
100 Cals row/80Cals Bike
Every2min 10 Box jump over
WL:
warm up:
no contact muscle snatch + BTN PP+Snach Balance + OH Squat 3sets
muscle clean 3set x3reps *building up to heavy
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 80%
２x3 85%
2x2 87 %
2x1 90%
2)Box Power Snatch *床から１０センチ
*床を踏む感覚"
1x5
３x3
2x2
3)SNatch RDL 3x10 RPE8
4)Clean Deadlift 3x10 RPE8
5)Push Press 3x5 @70%
2024/08/30
FRI
＜CrossFit＞
Warm-Up:
Shoulder + Ankle mobility
Skill, Strength:
T2B×5
MAX srrict T2B/Leg raise
2min Rest
WOD
20min AMRAP
20/16 Cals row
3 Machoman(3 Clean+3 F SQ+3 Jerk=1rep)
*1set 9rep each
Rx:95lb/65lb
Ad:135lb/95lb
LIGHT
Warm Up
Coach's Chocie
Skill, Strength:
Deadlfit 8x2reps
* Squat Jump *rest 30-60s
WOD1
EMOMx12
1)10/8 Caloreis on Row
2) 6 KB Swing + 6 Sit Up
3) 10-15 DB Thruster
4) rest
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
EMOM for 8 miutes
Min1:8 DB Floor press + Hip Lift
Min2: 8DB Bent Over row
WOD2:
For time:
50 Air Squat
25 Cals Row
40 Russian KB swing
20 Cals Row
30 V-Up/ Sit Up
15 Cals Row
20 Push up
10 cals Row
10 Burpee
10 Cals row
WOD3:
Core Training for 2~3set
WL:
warm up:
no contact muscle snatch + BTN PP+Snatch Balance + OH Squat 3sets
muscle clean 3set x3reps *building up to heavy
1)Power Snatch 10x1 (EMOM) 80%
2)Clean + Power jerk 10x1 (EMOM) 80%
3)Front Squat "4x2 @RPE9*
add weightes from last time "
*4-6でやりたいもの
4)BTN Push Press 3x10
5)Stiff leg Box Jump 10x2
6) Clean DL 3x10
2024/08/29
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
12 EMOM
1) 20 Wall Ball
2) 6each Single KB OH Lunge
3) MAX HSPU
4) Rest
WOD
12 EMOM
1) 20 Box Jump Over
2) 12/10 Cals Row
3) MAX Pull Up
4) Rest
LIGHT
Warm Up
Tabata Dynamics
Skill, Strength:
Core Coach's Choice 10minutes
WOD1
For Time;
Buy in 40/32 Cals Row
5 Push Up
10 BW Lunges
20 KB Swing
20 Updown
*ad; DBs FWD Lunges
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
8EMOM
5 DB Hang Clean
5 Push Press
5 FSQ
WOD2:
6min AMRAP
30 High Knee
20 Jumping Jacks
10 Up Down
WOD3:
Every 20sec ×5
1) Plate G2OH
2) OH Lunge
3) Bent Over Row with Plate
4) Rest
WL:
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 80%
3x3 83%
2x2 85%
2)Box Power Snatch
*床を踏む感覚"
"1x5
３x3
2x2
"
3)SNatch RDL 3x10 RPE8
4)Push Press 3x5 @70%
5)Clean Deadlift 3x10 RPE8
