2024/08/01
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Heavy Squat
3-3-3-1-1-1
(3=80%~85%,1=90%~95%)
WOD
Every3min ×5
200m Run
10 Snatch(75lb/55lb)(34kg/25kg)
Max T2B or Sit up
1min Rest
LIGHT
Warm Up
Coach's Choice
Strength
10min Core
20 Landmine Twist
10 Plate Weighted Sit Up
20 Lying Wiper
WOD1
12 EMOM
1) 200m Run
2) 10 Single DB Alt Devils press
3) Rest
＜HIIT＞
Warm-Up:
WOD1:
8 EMOM
5 DB Thruster
5 DB side Burpee
WOD2:
40/20 ×3
1) Rowing
2) Box step up over
3) Battle rope
4) Ladder
WOD3:
TABATA
Bike
V-up
W-Up: Stoss Press 3x5reps , Single Leg Jump 3x3 each
1)
Muscle snatch - 40% (of snatch) x 3 x 2
2)
Power Snatch 3x2reps *building up
3)
Power clean + Jerk - 60-80% (of clean) x 10 1min rest
5) Strict Press 3x10 & Bent Over Row 3x10
2024/07/31
WED
＜CrossFit＞
Warm-Up:
Tabata Dynamics
Skill, Strength:
Every3;00 x3
200m Run
10 Wall Ball
5 Power Snatch (50/35)
WOD
Every3;00 x3
200m Row
10 T2B
5 Power Clean (50/35)
LIGHT
Warm Up
Strength
Core Coach's Choice
WOD1
With Your Partner for time;
1500m Row
100 Box Jump
100 Wall Ball
75 Russian KB Swing
75 Sit Up
50 Push Up
50 Burpee
*split anyway
＜HIIT＞
Warm-Up:
Dynamic
WOD1:
for time
6rd
6 Burpee
6 Barbell Deadlift
6 Berbell Thruster
*cap 12min
WOD3:
3sets of
200m Run
10 Wall Bal
WOD2:
TABATA
Coach' s Choice
2024/07/30
TUE
＜CrossFit＞
Warm-Up:
Tabata Dynamics
Skill, Strength:
Rowing
2000m x2 rest :work 1:1
*2000mかかった時間分休む
WOD
For time of;
30-20-10
American KB Swing
15 Hand Stand Push Up
30 DUs
*10minutes cap
LIGHT
Warm Up
Strength
2sets
15/15 Reverse Lunges
15 DB Chest Press
15 Pull Up ( Banded)
15 Banded Triceps Extensiton
*1 set of warm up sets
WOD1
6rds for time;
6 Cals row
6 Box Jump
6 DBs G2OH
6 Burpee
*15minutes cap
＜HIIT＞
Warm-Up:
Dynamic
WOD1:
for time
6rd
6 Sit up
6 Push up
6 DB DL
6 DB Thruster
*cap 12min
WOD3:
Every2min×3set
12 Reneged row
12 DB Warking Lunge
WOD2:
ABATA
Burpee
Jumping jacks
2024/07/29
MON
＜CrossFit＞
Warm-Up:
Skill, Strength:
Deadlifts
3x6reps
*1min weighted plank on hands
**2min rest
**3set 同じ重さ
WOD
"15min AMRAP
10 DB Bench Press (50/35#)
250m Row
15 Wall Ball
200m Run
LIGHT
Warm Up
Strength
"Single KB Front Rack Lunges 3x8each
One Hand Row 3x8each
SIngle Arm Land Mine Press3x8each
WOD1
AMRAP10
10Box Jump
12/10 Cals Row
20 Alt DB Snatch
30 Russian Twists with a plate
＜HIIT＞
Warm-Up:
Dynamic
WOD1:
For time 12min
4rd
30 DU
20 A SQ
10 Ring row
WOD3:
Every3min ×3
10 Box jump
20 DB snach
30 Mt'climber
WOD2:
6EMOM
3 Push up
5 v-up
6 Lunge Jump
2024/07/28
SUN
＜CrossFit＞
Warm-Up:
Skill, Strength:
Movement practice
WOD
AMRAP 20
2 MU
4 Hand stand push up
8 American KB swing(32kg/24kg)
Scale:
2 Ring row/Pull up/C2B
4 Push up
8 Russian KB swing(24kg/16kg)
LIGHT
Warm Up
"2sets each
30sec each
Elbow Plank
ELbow Plank Hip DIp
SIde Plank (R)
Side Plank(L)
Strength
Deadlift 3x8reps
WOD1
3 Rounds
In a 4-minute window complete:
24 Air Squat
12 DB Plank Through （6/6)
6 Pull-Up /Ring Row
3 Wall Walk/Inch Warm Push Up
＜HIIT＞
Warm-Up:
Banded Warm Up
WOD1:
FT:
21-15-9
Wall Ball
MB Clean
Sit Up
8min cap
WOD3:
"EMOM10
1) 40s On Row
2) 40S Plank Varitation
WOD2:
"For time;
50 Burpee Box Jump Over "
2024/07/27
SAT
＜CrossFit＞
Warm-Up:
Skill, Strength:
3set*rest as many as you need
MAX kipping pull up
Ad:C2B
*goal 50+
WOD
For time 33min 5000m Row
Every 3min 10 Thruster(95lb/65lb)
*Recovery pace
LIGHT
Warm Up
Strength
FIght Gone Bad :EMOMx18
Minute 1: Max Dumbbell Front Squat
Minute 2: Max Push-Up
Minute 3: Max Double Dumbbell Reverse Lunge
Minute 4: Max Renegade Row
Minute 5: Max Burpee
Minute 6: Rest
WOD1
extra Credit
50 Banded Bicep Curl
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
3RFT
10 Goblet Squat
8 /8 Single Arm DB Push Press
6 KB Swing
4 Ring Row/Pull Up
WOD2:
"EMOMx12
min1) 12/10 Calories on Row
min2) 15 KB Swing
min3) 10 Plate Lunge (Lunge + Rotation)
WOD3:
FT:
21-15-9
Burpee
DB Thruster
Double Unders
W-up: Sotss Press 3x5reps
SIngle Leg Jump 3x3ea
1)Snatch - find a heavy single; 75% of that x 1 x 3
2) Segmented Snatch Deadlift (floating ) 3x3 @85% of 1)
3) Clean & jerk - find a heavy single; 75% of that x 1 x 3
4) Segmented Clean Deadlift (floating ) 3x3 @85% of 3)
5) 3sets of 10 weighted Push Up & Pull Up
Front squat - heavy single; 80% of that x 3 x 3
"
2024/07/26
FRI
＜CrossFit＞
Warm-Up:
Skill, Strength:
15min
1 Push press+1 Push jerk+1 Split jerk
WOD
"16min AMRAP
6 Hang power snatch(95/75)
6 OH SQ
6 Bar facing burpee
6 Push up
LIGHT
Warm Up
Strength
"Practice Squat
any type( Back, Front, Overhead)
3x6reps
*1-2sets of warm up
WOD1
"For Time :
50 Double Under
40 Butterfly Sit-Up
30 Single Arm Dumbbell Thruster (15/15)
20 Box Jump or Broad Jump
30 Single Arm Dumbbell Thruster (15/15)
40 Butterfly Sit-Up
50 Double Under
Time Cap: 15 Minutes
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
"8 EMOM
6 KB DL
6 American KB swing
6 KB side jump over
WOD2:
7 AMRAP
8 Box Step up over With DB
8 Alt DB clean&Jerk
WOD3:
TABATA×2
Shuttle run
Reverse burpee
1)
Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
2) Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
3)Power snatch - 75% x 1 x 10; 1 min rest
4)
Power clean & jerk - 70% x 1 x 10; 1 min rest
5))Strict Press 3x10
6)Bent Over Rwo 3x10
Front squat - 70% x 1; focus on speed up"
