2024/09/28
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement prctice
Deadlift Building up to workout weights in 3-4sets
WOD
5rd For time (30min)
15 DL (225lb/170lb)(102kg/77kg)
20 Box jump (24in/20in)
25 Pull up
*Scaling Option
a: 185/125(83kg/56kg), 20/16in,
b: 135/95(61kg/43kg), 20/16in, Ring row
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"3sets of 5reps Push Press
*superset with 30s weighted Plank
WOD1
AMRAP14
250m Row /200m Run
30 DUs /50 Single
10 WB
10 Sit Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"AMRAP 8
1-2-3-4-5.....10
GoddnessMaker
30DUs
*1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)"
WOD2:
15-10-5
DB Thruster
Air Squat
Bupree
*200m Run between sets
*12mincap
WOD3:
6minutes core wod *30sec each
Figure 8
ELbow Plank
Hands Back Raise
Side Plank
Twists Pistons
Side Plank
Sissors Kick V-up
Reverse Plank
WL+
1)Power Snatch
*3-5set to warm up " Every2;30x 4 @90%+
2) Clean + Power jerk
*3-5set to warm up " Every2;30x 4 @90%+
3) Front Squat "4x2 @RPE10
add weightes from last time
*同じ重さかそれ以上で行う(90%以上）
4)BTN Push Press 3x10
5) Seated Box Jump ５x2
2024/09/27
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Core 3set
10 Strict T2B
10 Weighed Sit up
20 Landmain Twist
WOD
3min on/1min off ×3
200m Run
15 Snatch(75lb/65lb)
MAX Cals row
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Practice Movement
WOD1
EMOMx24
1) 200m Run
2) 10 DB Thruster
3) 3 Pull Up+5 Push Up+ 10 Ait Squat
4) Rest
5) 10/8 Calories on row
6) 15 DB Snatch
7) 10 Box Jump
8) Rest
*ad; 3)→1rd of cindy
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"3sets of
20sec high knee/ Mt.climber
20sec Air Squat
20sec Burpee
*rest 1minutes "
WOD2:
"EMOMx9
1) Half Kneeling Press 6each side
2) 15 KB Swing
3) 30s Bike Sprint
*ad: 8ea/ 20 kb swing / 45s sprint"
WOD3:
"baseline"
500m Row
40 Air Squat
30 Squat
20 Push Up
10 Jumping Pull up
*cap 8min
WL:
１）Hang SquatClean 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）" "Max測定
warm up含めて１５レップ"
２）Box Power Snatch
*床を踏む感覚*床から10センチの高さ"
warm up含めて１５レップ
3) Front Squat 4x2reps *max 2RM
4) Deapth Jump 3x3
2024/09/26
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
12min 1RM Thruster
WOD
15min AMRAP
1 HSPU
1 Clean
1 Box jump over
Every set add 1rep each
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Deadlift
find 8 RM in 4sets
WOD1
"3rds for time;
4 Woman Maker
6 Burpee
8 DB Hang Clean& Jerk
15/12 Calories Row
*14minutes cap
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOMx10
1) 12/10 Cals Row
2) Plank Variation(Coach's Choice)
WOD2:
AMRAP 8
30DUs
10 Ring Row
8 Burpee
5 Sit Up
WOD3:
Tabata Bike
UWARA WL
same as last week !
2024/09/25
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Leg strength
4set
6each Back Reverse Lunge
12 DBL KB DL
5 High Box jump
WOD
12min For Time
10-9-8-7-6-5-4-3-2-1
Devil press(35lb/25lb)
50-45-40-35-30-25-20-15-10-5
DU
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of
ALt Single Arm DB Chest Press x 8/8
(Feet elevated )Ring Row 8
Weighted Sit Up x8
WOD1
For time;
80 cals row
80 KB Swing
80 Box Jump
80 MB Tosss side Sit Up
with your partner
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
6min AMRAP
10 Mt.climber
5 Plate G2OH
WOD2:
30sec on/15sec off×3
1) Row
2) Bike
3) Ski
4) Burpee
WOD3:
For time 10min
2rd
200m run
100 DU
50 High knee
25 KB swing
2024/09/24
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Muscle Up transition practice
into
Ring dips
3rep×5set(2、1、2)
&
Ring L- Sit 15sec
WOD
6min AMRAP
3 Wall walk
5 Pull up/C2B/ Muscle Up
-2min Rest-
6min AMRAP
3 Power Snatch ( 95/65#)
5 T2B
*ad135/95 #
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
"Back Squat/Front Squat / OH Squat
5セットx10レップ
WOD1
For time;
500m Row
40 Wall Ball
30 DB Reverse Lunge
20 V-up/Sit Up
10 Hand Stand Push UP / Push Up
＜HIIT＞
Warm up
Coach's CHoice
WOD1:
"For time;
400m Run
12 DB Power Clean
12 DB thruster
16/12 Calories on row "
WOD2
"For time;
400m Run
12 Push Press
12 G2oH
16/12 Calories on row
WOD3:
Bike 5000m for time with your partner
2024/09/23
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement prctice
WOD
10min For time
21-15-9
Cals row
15-9-6
Thruster(95lb/65lb)
9-6-3
Burpee Pull up/Taget the bar
Ad:135lb/95lb,Burpee MU
5min Rest
8 EMOM
1) MAX T2B
2) Rest
3) MAX DU
4) Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
movemtn Practice 10 reps each
WOD1
3 Rounds for Total Reps:
> 1 minute of Wall Ball Shots
> 1 minute of Sumo Deadlift High Pulls
> 1 minute of Box Jumps
> 1 minute of Push Press
> 1 minute of Row (calories)
> 2 minute Rest"
＜HIIT＞
Warm-Up:
KOki 's Choice
WOD1:
AMRAP5
10 Air Squat
10 Ring Row
5 Push Up
5 v-Up
WOD2:
EMOMｘ１０
1Burpee
1 DB Thruster
*add 1 rep each minutes
*1分間で1バーピーと１スラスター
2分目は2バーピーと２スラスター
WOD3:
AMRAP12
21/18 Caloreis On row
7/7 DB FWD LUnges
7 Squat Jump
2024/09/22
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
OH Squat + Run Prep
WOD
Nancy
5rd for time: 15minutes cap
400m Run
15 OH SQ(95lb/65lb)
Goal:
– Intermediate: 13-15 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
Finisher
coachs choice
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"AMRAP5
25 DUs
10 Single Arm DB Devil's Press "
WOD1
AMRAP x 12 MINUTES
400m Run*
1 Round of DB Complex**
*1:00 of Jump Rope + 1:00 Up-Downs if can't run
**Complex...
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Press
ad:epmty Barbell
＜HIIT＞
Warm-Up:
TBD
WOD1:
15min AMRAP
250/200m Row
40 DU
30 Mt' climber
20 Plate russian twist
10 Devil press
WOD2:
5 EMOM
5 DB DL
5 DB Front squat
5 Push press
WOD3:
TABATA
1) Runner
2) Biycle Sit Up
