2024/08/22
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"15minutes :
3Position Snatch ( High Hang -Hang -Floor)
*Building up to heavy
*beginner; power
WOD
"For time of :
100 DUs/200 Singles
30 Devil's Press (50/35)
30 Wall Walks
LIGHT
Warm Up
Tabata Dyamics
Skill, Strength:
Coach's Choice for 10minutes
WOD1
"2rds of
35/30 Calories Row
20 Burpee broad jump
10 DB Deadlift
*rest2;00 repeat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
10min AMRAP
3 Renegade row
6 American KB swing
9 KB side jump over
WOD2:
Every 2min ×5
200m Run
5 Sit up
3 Burpee
WOD3:
For time
2 set
30 Wall ball
20 Lunge jump
10 Ring row/pull up
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
2024/08/21
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Upper Body and Lower Body Stability
For Time: 3~4 Sets(10min cap)
8~10 Double Dumbbell Box Step-Ups
Focus: Drive through the heel, maintain body alignment, and keep the core engaged
8~10 Weighted Pull-Up / Banded Pull-Up
Focus: Scapular Retraction
20-30 secondsHollow Hold
Focus: Core Engagement and Breathing Awareness
WOD
Every 3mins x 4rds
Row 21/16 cals
6 Cluster / Fitness Thruster
Max T2B / Fitness Hang knee raise
1 minute rest after each round
ad: 135lb/95lb , Rx'd 95lb/63lb
The common focus for the workout is consistency
LIGHT
Warm Up
Tabata Dyamics
Skill, Strength:
"Back Squat
4set×6rep
after each set 8 Weighed sit up
WOD1
"For time ;
21-15-9
Cals Row
Push Up
Wall ball
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"21-15-9
Empty bar thruster
HKR/T2B"
WOD2:
7min AMRAP
21 DU
3 Devil press
WOD3:
"TABATA ×2
Bike
Box step up
2024/08/20
TUE
＜CrossFit＞
Warm-Up:
Dynamic stretch
Skill, Strength:
15min 1RM Back SQ
WOD
20 EMOM
1) 75 DU/100DUs * scale as need
2) 50ft DB Front rack Waking lunge(50lb/35lb)
3) 15/12 Cals row
4) Max Wall ball
5) 1min Rest
*for a big class, 15 FWD Lunges
LIGHT
Warm Up
Tabata Dynamics
Skill, Strength:
Deadlift
4set×8rep
After each set 10 Dead bug
WOD1
8min AMRAP
8 Box jump over
5 Double kick burpee
2 Wall walk
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"6min AMRAP
8/6 Cals row
6 Burpee over the row"
WOD2:
2min on/30sec Off ×5
15 Box Jump over
15 Sit up
MAX DU
score:DU rep
WOD3:
For time
20-15-10-5
Plate G2OH
Ring row
2024/08/12
MON
＜CrossFit＞
Warm-Up:
Dynamic stretch
Skill, Strength:
Quick review of Knee Jump
(Progression reference : https://youtu.be/UdpbHR39mKc?si=-xdRoJ0rUjIJdcae)
3sets of
7/7 Pallof Press in power position
10 Rower Pike Up
5 Knee Jump
WOD
3rounds For time of (18min cap)
750/500m Row
20 Sit up
15 KB Swing(28kg/20kg)
10 Burpee Broad jump(2m/1.5m)
Learn how to recruit hip muscle unit explosively
LIGHT
Warm Up
Tabata Dynamics
Skill, Strength:
3set 15reps
KB ( 逆さで胸前）Bulgarian Squat
Wide Grip Bent Over Row
Lying Reverse Hyper Hold
Triceps Extension
WOD1
For time;
15-12-9-6-3
Cals Row
Goblet Squat
Sit Up/V-Up
Renegade Row (No Push Up)
12minutes cap
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
WOD2:
WOD3:
2024/08/18
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Heavy DL
5-5-3-3-2-1
WOD
16min AMRAP
8 Thruster(95lb/65lb)
8 Pull up
200m Run
LIGHT
Warm Up
Skill, Strength:
Bench Press 3x10
*super set with Ring Row 5
ad: Feel Elavated
WOD1
"Parnter WOD
AMRAP12
P1: Rowing
P2; 10 WB + 10 KB Swing
*score: meter on Row
＜HIIT＞
Warm-Up:
WOD1:
"6 minute As Many Reps As Possible:
5 Renegade Row w/ push up
5 Dumbbell Shoulder Press
5 Burpee "
WOD2:
6 Minutes As Many Reps As Possible:
6 Box Jumps
6 Alternating Step Ups holding DB
12 Russian Twists holding DB
WOD3:
"For time;
2rds :
20 Burpees over Rower
35/30 Cal Row
-2 Minute Rest-
WL:
Warm Up :
Muscle Clean : Building up to heavy 3x3
No Contact Muscle Snatch + BTN Push Press + OH Squat 2(1+1+1) x 3
1) Hang Squat Clean at Knee Height
1x4
2x3
2x2
2) Box Power Snatch(Knee )
1x5
2x3
2x2
*安全面第一
3) SNatch RDL 3x10 RPE8
4) CLean Deadlift 3x10 RPE8
5) DB Pull Over 3x10
2024/08/17
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Coach's CHocie for 10minutes
WOD
"For time 30min
50-40-30-20-10
Cals row
DB snatch(22.5/15)
100-80-60-40-20
DU"
LIGHT
Warm Up
Skill, Strength:
"Push Jerk
4×6
*super sets with 12 DB Plank Through
*leg Drive """
WOD1
"3Rounds:
9 DBs Deadlifts
400 M Run/ 450m Row
9 Push Up
9 Sit Up
*cap 13minutes "
＜HIIT＞
Warm-Up:
2 Sets easy pace:
:20 Second Plank on hands
:20 Second Side Plank each side
8 Inch Work No Push Ups
30 Jumping Jacks"
WOD1:
"""6 minutes As Many Reps As Possible:
10 Sit Ups
10 Lying Wiper
10 Alternating Bicycles
10 Flutter Kicks
*10each leg
WOD2:
6 Minute As Many Reps As Possible:
12 Alternating Dumbbell Snatches (12 total)
12 Air Squats
WOD3:
"3rds:
25/20 Calorie Rows
12 Burpee Box Jump Overs (24/20 inches)
WL:
Warm Up :
Muscle Clean : Building up to heavy 3x3
No Contact Muscle Snatch + BTN Push Press + OH Squat 2(1+1+1) x 3
1) Hang Squat Clean at Knee Height
1x4
2x3
2x2
2) Box Power Snatch(Knee )
1x5
2x3
2x2
*安全面第一
3) SNatch RDL 3x10 RPE8
4) CLean Deadlift 3x10 RPE8
5) DB Pull Over 3x10
2024/08/16
FRI
＜CrossFit＞
Warm-Up:
10min Core coach's choice
Skill, Strength:
8min EMOM
3 T2B
3 Burpee box jump over
add 1rep each set
WOD
8min AMRAP
3 Thruster(95lb/65lb)
3 Pull up/C2B
Ad:135lb/Bar or Ring MU
LIGHT
Warm Up
Skill, Strength:
"SnatchGripRDL 3x10
*super set with 20 Weighted Russian Twist s"
WOD1
"AMRAP10
250/200m Row
3 Push Up/HSPU
5 Pull Up
10 DB Push Press
15 Air Squat "
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Pair Syn６Minutes AMRAP
3 SynBurpee
6 Step Up with Ball
9 wall Ball
WOD2:
21min circuits(45on, 15off)
1)Double KB deadlift(narrow stance)
2)Jump Rope
3)Hollow rock hold or swing
4)Double Kb deadlift(wide stance)
5)Box Jump/step up
6)Plate OH SQ
7)Plate russian twist
WOD3:
strech
WL:
