2024/10/05
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice T2B amd Power Clean
WOD
"""Cardio Saturday!""
For Time:with you partner ( Share the reps)
100 Air Squats
400m run togeth
80 v-up/ Ab mat SIt Up
400m run
60 Power Clean (95/65)
400m run
40 Toes-To-Bar
400m run
20 Handstand Push-Ups
400m run
＊Fitness:200m Run
Time Cap: 30min.
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat
3sets x 6reps
*supersets with 12-15 strict Hang Knee Raise
WOD1
For time of : 10min cap
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:
3 Sets easy pace:
:15 Second Plank on hands
8 Inch Work No Push Ups
30 Jumping Jacks
WOD1:
AMRAP6
8 Double Leg Raises
16 Flutter Kicks
8 Sit Ups
16 Crunches
WOD2:
3sets of
12 Squats
12 Reverse Lunges
12 Forward Lunges
*with DB
WOD3:
For time of 5rds:
200 Meter Run/Row
5 Devil Press choose a weight that allows good form
13minutes cap
Saturday WL:
warm Up:
Tall Clean 3 x3
Tall Jerk 3x3
Tall Snatch 3x3
*重さを上げながら、キャッチ姿勢で１－２秒静止
exercise 1:
stage Clean 5sets @70%
*to the knee→to the hip →Squat clean
exercise 2:
Hang Squat Snacth + Squat Snatch + 2OH Squat 5sets @60-70%
exercise 3 :
3RM SPlit jerk in 10minutes
exercisd 4:
Front Squat 3x3 @80%
2024/10/04
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 3min. x 5 Rounds:
6-8 DB Bench Press
6 Deadlifts
WOD
EMOMx14
Odd minutes: 15/12 Cals on Cardio of choice
Even minutes: 1 Round of Cindy
Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats
ad: 16minutes
Fitness ; 12minutes
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOMx24
A1. Deadlifts x 12.
A2. Ring row x 8 > DB SHoulder Press x 8.
A3. Squats x 10 > burpees x 5.
A4. Ski-Erg/ Row x 150m.
WOD1
NA
＜HIIT＞
Warm-Up:
WOD1:
4 Minute Timer at an easy pace:
5 Burpees
5 Sit Up
5 Air Squats
5 Double Leg Raise
10 Mountain Climbers
WOD2:
10 Minutes Every Minute on the Minute:
ODD Minutes: :40 seconds Max Distance Bike (assault, echo, or C2)
EVEN Minutes: :30s Max Heavy Kettlebell Swings
WOD3:
6 Minutes As Many Reps As Possible:
6 Box Jumps
6 Alternating Step Ups holding DB
12 Russian Twists holding DB
URAWAA Thrusday WL:
Watm Up
Hip Hinge Power Snatch + DIp power Snatch + Hang Power Snatch 3sets
Hinge Power Clean +Hip Power Clean + Hang Power clean + ALt Split Jerk 3sets
Exercise 1
yo-yo Snatch ( 2Pump ) 8sets
*
Exercise2:
"Clean DL+ Floating Power Clean + Pause Dip Split Jerk + Split Jerk
4sets x 50%+"
Exercise 3:
Clean DL 3x10reps
Exercise 4:
Pasue Front Squat
"3reps x5sets @75%-
*2sec pause"
2024/10/03
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat
Find 10 RM and 3sets of 10 @-10% of 10RM
WOD
5min. to get as far as possible....
10 Double DB Snatches 45/30s
20 HSPU/ Push-Ups
30/21 Cal Row
40 Double Unders /60 SIngle
50 Sit-Ups
60 Pull-Ups /Ring Row
Rest 2min.
7min. to get as far as possible....
(Same Workout)"
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOMx12
1) Rowing
2) Plank Varitation
3) DBL KB Front Rack Hold
WOD1
"10 Minute AMRAP:
12 Alternating Dumbbell Snatch 50/35 pounds
12 DB Push Up Row ( Push Up+ Row=1rep)
9 Box Jumps 24/20 inches
6 Burpees over the box
＜HIIT＞
Warm-Up:
WOD1:
AMRAP7
7 Arm Curl + Press
7 High Pull
7 Back Squat
7 SIt Up
WOD2:
20-15-10-5
KB Swing
Box Step Up with KB
*row 200/150 m Between
WOD3:
Tabata
o)Push Up
e) Jumping Lunge
URAWAA Thrusday WL:
warm Up:
Tall Clean 3 x3
Tall Jerk 3x3
Tall Snatch 3x3
*重さを上げながら、キャッチ姿勢で１－２秒静止
exercise 1:
stage Clean 5sets @70%
*to the knee→to the hip →Squat clean
exercise 2:
Hang Squat Snacth + Squat Snatch + 2OH Squat 5sets @60-70%
exercise 3 :
3RM SPlit jerk in 10minutes
exercisd 4:
Front Squat 3x3 @80%
2024/10/02
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Supersets
Strict Press 3sets x10 @same weights
Weighted Pull Up 3sets x 5
*rest 2min between sets
WOD
AMRAP10
1-2-3-4.......
Hang Power Snatch (95/65#)
Burpee
Box Jump over (24/20in)
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
"Every5:00x3
10 American KB Swing
10 Pull-ups/Ring Row
400m Row
*ad: 15 each
＜HIIT＞
Warm-Up:
WOD1:
"Tabata Jump rope
25DUs in 20s x 8sets
WOD2:
"Every2min *3(12min)
1) 350m/250m row
2) 5 Ring row+10 Push up+15 ASQ
"
WOD3:
"AMRAP 8 min
16 Alt DB snatch
16 DB Goblet Reverse Lunge
16 Sit up
rest 1min between"
WL:
Key :
・背中の意識を強く
・肩、肘の使い方を意識（後ろ）
・出力のコントロール
・骨盤の位置を安定させる
Stretch 5min
Warm Up ;
Barbell Row 3x10
Squat Jump 3x10
Prime;
Low Clean for 5minutes with empty bar
Main;
"Clean& Jerk
CJ 60-70% (2+2)x 6-8sets "
Main2
Snatch (power or squat)
50-70%
Strength
Clean Pull 4sets x 4 clean 70%
2024/10/01
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Power Clean + Front Squat
3sets (3+3)
65%→75%→85%
WOD
LIGHT
Metcon (Time)
4 Rounds For Time:
15 Cal Row
15 Wall Balls (20/14lb.)
15 Double DB Hang Cleans 45/30s
Time CAP: 18min.
Ad: 5rds
Warm Up
Coach's Choice
Skill, Strength:
COach's Choice
WOD1
AMRAP13
25DUs
5 REnegade Row( Push Up Row+ Row)
10 DB Thruster
15/12 Cals row
200m Run
*goal 2,5 rds
＜HIIT＞
With COACH (Yasuto)
Warm-Up:
WOD1:
EMOMx10
6 DB Thruster
6 Burpee Over DB
WOD2:
Circuit 30on/15 off x3sets
1) Ladder
2) Row
3) Bos Step up with a DB
4) Battle Rope
*rest 1;00 between sets
WOD3:
Tabata Core
0)Hollow keep
e)High Plank Knee to chest
2024/09/30
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
pull up
MAX rep test
Ad:strict
RX:Kipping
Fit:Ring row
×3set
WOD
”koki の置き土産”
For time 30min
21-18-15-12-9-6-3
T2B
Burpee box jump over(30in/24in)
G2OH(95lb/65lb)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
COach's Choice
WOD1
20min for time
50-40-30-20-10
DU
30-25-20-15-10
Cals row
10-8-6-4-2
Devil press
＜HIIT＞
With COACH (Yasuto)
Warm-Up:
WOD1:
STRENGTH
3sets of
8/8 Cossack SQ
8/8 Staggered SQ
8 Kang SQ
WOD2:
Every 3min *9 (27min)
(A) 12 RDL +12 Push Press + 15 Burpee Over Bar
(B) 12 FSQ +12 Bent Over Row +15 Burpee Over Bar
(C) 400m Run
*Light Barbell (or DB)
light enough so you can go unbroken on every movements
WOD3:
2024/09/29
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
upper body strength
4set
5 Strict HSPU
5 Bench press
8 DB Bent over row
WOD
11min AMRAP (pair wod)
P1:Rowing
P2:50 DU/ 75 SIngle
20Barbell OH Lunges(95lb/65lb)
score Row metar
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOM 5
8 DB Squat
6 DB DL
4 Press
*work :45 rest :15 sec
WOD1
10min AMRAP
5 Ring row
5 Hang knee rise
5 burpee box jump
5 Plate G2OH
*add 1 rep each round
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"AMRAP6
Sumo Deadlift High pull
Push Press
Front Squat
BW Jumping Squat
*empty Bar
WOD2:
"For Time
3Rounds of:
30 Lunges( BW)
5 Devil Presses
10 Air Squats
20 Double-Unders
Directly into:
5 0 Burpees"
WOD3:
For time of :with your partner
100 Cals On Row( i go you go)(
*start and Every 3;00
20 Russian Twist with plate ( R+L=2)
