2024/10/12
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"EMOMx12
1)1/1 Turkish Get Up
2) 1-15 T2B
3) 5 Clean (135/95）"
WOD
"AMRAP6
1-2-3-4-5--....
HSPU/DB Zpress
2-4-6-8-10....
DL (185/115)
4-8-12-16-20
Barbell Jump Over "
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Back Squat
4sets x 6reps
*supersets with 20each Russian Twist "
WOD1
"2 Rounds for Time:
500m Row
10 DB Snatches
15 Sit Up
20 Box Jump
13min cap "
＜HIIT＞
Warm-Up:
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
WL
warm Up:
Hip Hinge Power Snatch + DIp power Snatch + Hang Power Snatch 3sets with empty bar
Hinge Power Clean +Hip Power Clean + Hang Power clean + ALt Split Jerk 3sets with empty bar
*股関節のヒンジ、床を押す感覚、キャッチで股関節を使うを意識
exercise1 :
yo-yo Snatch ( 2Pump ) 8sets
*increase weights ( RPE9)
**姿勢維持とハムの伸張性
exercise2 :
Clean DL+ Floating Power Clean（床付けない） + Pause (2秒）Dip Split Jerk + Split Jerk
4sets x 50%+
*バーの軌道、ディップでケツを使う
exercise3:
Clean DL 3x10reps
exercise4:
Pasue Front Squat
"3reps x5sets @75%+
*2sec pause *フロントスクワットマックスの７５％で以上で５セット
2024/10/11
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Supersets
Strict Press 3sets x10 @same weights
Weighted Pull Up 3sets x 6
*rest 2min between sets "
WOD
"AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75/55 lb)"
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"EMOM6
1) 5 Front Squat
2) 10 Arm Curl "
WOD1
AMRAP15
25DUs
5 Renegade Row( Push Up Row+ Row)
10 DB Thruster
15/12 Cals row
200m Run
*goal 2,5 rds
"""
＜HIIT＞
Warm-Up:
WOD1:
AMRAP 5
8 Burpee
8/8 SA Thruster
10 ring row
WOD2:
for time;
20-15-10-5
Bike Cals
KBSwing
Sit Up
WOD3:
AMRAP6
30s Air Chair
20 Mt.Climber
10 Double Leg Raise
5 VUp
WL:
Watm Up
Hip Hinge Power Snatch + DIp power Snatch + Hang Power Snatch
Hinge Power Clean +Hip Power Clean + Hang Power clean + ALt Split Jerk
*focus on,
Exercise1:
Snatch 70% 3reps , 75% 3reps , 80%x3reps
Snatch Pull 95%x2, 100%x2 105%x2 of 1RM Snatch
*EMOMで行う ２分レスト重さ変える
Exercise2::
No foot Clean 70% 3reps , 75% 3reps , 80%x3reps
Clean Pull 95%x2, 100%x2 105%x2 of 1RM clean
*EMOMで行う
Exercise 3:
OH Squat 3reps x 5sets @50%~
*2sec pause
Exercise4:
"3sets
single leg RDL 10/10
1hand row 10/10
Weighted Plank 30s
2024/10/10
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 3.5 min. x 5 Rounds:
6-8 DB Bench Press
5 Deadlifts* increase weights
WOD
OPEN 22.1 (modified)
AMRAP in 12 minutes
3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOMx12
1)40s KB Front Rack Hold
2) 40s Plank Through
3) 15/12 Row
WOD1
10 minute AMRAP
25 DUs
6/6 DB Farmers Walking Lunge
10 Push Up
6/6 DB OH Walking Lunge
＜HIIT＞
Warm-Up:
WOD1:
Every 2minutes x 3 sets
16 FWD LUnges
20 KB Swing
WOD2:
3rd for time (10min cap)
20 SIt Up
30 DB DL
40 Floor Plate Press
50 DUs/ 75 Single
WOD3:
10minutes AMRAP
10 Burpee
20 DB Push Press
30 Sit Up
40 DB Reverse Lunges
50/35 cals row
URAWA THURSDAY WL :
warm Up:
Tall Clean 3 x3
Tall Jerk 3x3
Tall Snatch 3x3
exercise 1:
stage Clean 5sets @70% +
*to the knee→to the hip →Squat clean
*add weights from last week
exercise 2:
Hang Squat Snacth + Squat Snatch + 2OH Squat 5sets @60-70%+
exercise 3 :
3RM SPlit jerk in 10minutes
exercisd 4:
Front Squat 3x3 @82.5%
2024/10/09
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat (20min)
Find 10 RM and 4sets of 10 @-10% of 10RM
WOD
EMOMx12
1) 5-10 T2B
2) 10 Thruster
3) 15/12 Calories on row
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Bench Press
3sets x 6reps
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets."
WOD1
AMRAP9
3-6-9-12.....
Wal Ball
KB Swing
Burpee
＜HIIT＞
Warm-Up:
WOD1:
3sets of
15 Back Squat from the rack
10 Rotational Slam Ball
50ft Sled Push
WOD2:
The Fast and the Furious
15 Burpees
400-m Run
15 Jumping Pull-ups
3 round
WOD3:
Core AMRAP
COach's Choice
2024/10/08
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean Jerk practice 20min
WOD
For time:
5-10-15-20
G2OH (95/75)
C2B
*ad:(135/95)
12min cap
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Recovery Jam
3 Rounds of:
20 Second Wall Sit
30 Second Plank
40 Russian Twists
WOD1
2sets of
500m Row
40 Air Squat
30 Sit UP
20 Ring Row
10 Push Up
rest 2:00
＜HIIT＞
Warm-Up:
WOD1:
4rds for time;
100-m Run
10 Push-ups
10 DBDevils Presses
10 DBSALunges
WOD2:
2K row for time
WOD3:
Tabata CORE
odd) Plank Hold / Plank Jack
even) Crunch / Vup
2024/10/07
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Review SumoDL Highpull
WOD
"FIght one Bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
*What is a good score for the “Fight Gone Bad” workout?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Pull Up Practice
Strict Puu Up
Max reps Test into
3set of 5-10
WOD1
"Rhythm Stick DB
150 Double Unders
75 DB Reverse Lunges with a DB
50 DB Snatch
25 Push-up
800m Row
*20min cap "
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/10/06
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Push Press
After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)
WOD
SKill EMOM x15minutes
1) 5/5 KB Santch
2) 30s Plank Hold
3) 5/5 Single KB OH Lunge
4) 12/8 Cals on Bike
5) Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
" 3 Rounds For Time:
15 Push Press
15 Bent Row
15 Push Ups
WOD1
"2 Rounds:
:30 second Wall Sit
20 Squat Jump
400 Meter Run
-2 Minute Rest between sets-
*Goal is to go as quickly as possible. Score total time with rest included
＜HIIT＞
Warm-Up:
WOD1:
AMRAP6
6 Hang Clean
6 Push Press
6 Back Squat
6 Good Morining
WOD2:
Practice MB CLean
WOD3:
Chewbacca
500-m Row
40 Wall Balls
30 45-lb. Plate Jumps
20 20-in. Box Push-ups
30 KBSwings
40 MBCleans
400-m Run
*for time; 15minutes cap
