2024/09/21
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
4set
6 Arm Curl
8 Strict Press
10 Bent Over Row
*idealy same weights
WOD
15min For time
21-15-9-15-21
V-Up
Wall ball (20lb/14lb)
After each set 200m Run
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
2-3sets *coach's Choice
1. Bird Dog (10-15 Reps)
2. Knees-to-Elbows in High Plank (10-15 Reps)
3. Knees-to-Opposite Elbows in High Plank (10-15 Reps)
4. Side Plank (20-60 Seconds)
6. Side Plank Rotation (8-15 Reps)
WOD1
EMOMx12
Minute 1: 15 Push Press
Minute 2: 12/10 Calories on machine
Minutes3: 15 Front Squat
*DB or Barbell
＜HIIT＞
Warm-Up:
TBD
WOD1:
For time;
21-15-9-3
Burpee Broad Jump
Empty bar thruster
WOD2:
Every2min×5
10 Box step up
10 Sit up
10 KB swing
Ad:add 1rep each(every set)
WOD3:
"5min AMRAP
5 Renegade Row
10 Lunge tiwst with MB
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レップ目で１レップにトライ
2) Box Power Snatch
*床を踏む感覚*床から10センチの高さ
Max測定
warm up含めて１５レップ目で１レップにトライ
3) Snatch Grip RDL 3x8
*Snatch of 100%
2024/09/20
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"OH SQ
10-8-6-5-4-3-2-1
WOD
"EMOM 20
1) 10 HSPU
2) 10 Alt Single DB SQ clean
3) MAX SQ Snatch(95lb/65lb)
4) Rest
goal: 5-8 Squat Snatch ( every 10-6sec)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"2sets of
8 KB Goblet Squat ( 3秒↓2秒↑）
8/8 KB Deadlift ( 3秒↓2秒↑）
8/8 KB or DB Half Kneeling Press
WOD1
"For time:
Rowing 2000 meter
*every 3:00
10 Walking Lunges
10 Sit UP
＜HIIT＞
Warm-Up:
TBD
WOD1:
5EMOM
8 DB Fornt Squat
6 DB SHoulder Press
4 DB Bent Over row
WOD2:
AMRAP7
8 Wall Ball
16 Russian Twist With Ball (R+L=2)
15 DUs/30Single
WOD3:
Rowing 300/250m x 6
*rest 1minute between sets
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)
HighBox Jump ５x2
2024/09/19
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement Practice
WOD
40min for time
5000/4500m Rowing
Start+Every 5min
5 Pull up/C2B
5 Clean
5 Thruster
(95lb/65lb)(43kg/29kg)
Ad:MU,135lb/95lb,(61kg/43kg)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Deadlift
4sx7reps
*start 65% ish and add weights
WOD1
AMRAP 12
20 DB Hang Clean & Jerks (10 per side)
10 Weighted Step Ups (5 per side)
20 toe Touch with a DB
10 DB Goblet Squat
＜HIIT＞
Warm-Up:
Ladder
WOD1:
not for time
3set
10 Hang Clean & Press
10 Thruster
10 Back squat
WOD2:
40s/20s ×3
1) Rowing
2) Bike
3) Ladder
4) Plank Jacks
WOD3:
For time 8min
20-16-12
Slamball Rotation
Hang Knee Raise
Burpee
WL
Warm Up: Stretch
PVC Burgener W-up
1) Muscle Clean 3x3 ＊重さを足しながら
2) Power Clean + Hang Power Clean + Hang Squat Clean 8sets (合計）
3) BTN Push Press + Snatch Balance 4(1+1) *empty bar
4) Power Snacth EMOM x10 ( 50-70% )
2024/09/18
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Strict Pull up
6rep×4set
After each set 8 Arm curl"
WOD
"2min on/1min off×5
10 T2B
MAX Curuster(95lb/65lb)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"3sets of Single Arm DB Chest Press 8/8
3sets of RIng Push Up 5-10
3sets of Cross Sit Up 10each"
WOD1
"AMRAP 10
8 PVC OH Squat
8 Burpee
20 DUs /40 SIngle
*ad : berbell OH Squat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"Not For time
3set
20 KB DL
20 G SQ
20 V-up
WOD2:
"6min AMRAP
3 Devil press
5 Thruster
WOD3:
"3rd For time
200m Run
100f DB warking lunge
50 Jumping jacks
2024/09/17
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Leg Strength
4set
6 Front SQ
8 Hip Thrust
8each DB Single Leg DL
WOD
10min AMRAP
20 DU
5 Burpee Pull Up/Burpee Box Step Up
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat
3sets x 8reps
*superset with 15 strict Hang Knee to Chest
WOD1
For time 11min
21-15-9
Plate G2OH
Burpee
Step Up with Plate
Sit Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
TABATA×2 (2min between set)
1) Burpee Box Jump Over
2) Sit Up
WOD2:
45/15 ×3 (easy pace)
1) Box Step Up Over
2) Duck Walk
3) Bear crawl
4) Bike
WOD3:
For time12min
1000m rRow
100 DU/200 SU
10 Women Maker (Renegade Row+Cluster)
2024/09/16
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring dips
6rep×4
After each set 10sec Ring L-sit hold
WOD
E2MOM 3set (22min)
1) 25/20 Cals Row
2) 20/15 Cals Bike
3) MAX S2OH(95lb/65lb)
4) Rest
Begginner:Row&Bike 90sec Easy pace
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
Coach's CHocie
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＞
2024/09/15
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Thruster
15min 3RM Thruster
WOD
15min For time
3rd
15 Pull up
15 OH SQ
15 Bar Facing Burpee
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOM 8
1) 5 Renegade Row
2) 10 Thruster
WOD1
10min AMRAP
5 Ring Row
5 Hang Knee Raise
5 Burpee Box Jump
5 Plate G2OH
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
For Times:10min
15-10-5
Inchworm Push Up
200m Run
WOD2:
35s/15s 3sets
1) Box Jump
2) Plate G2OH
3) 4Side/4Front Kick Through
4) 50 Flatter Kick + Open Close
immediately into WOD3
WOD3:
AMRAP 5
8 Burpee
8/8 SA Thruster
10 Ring Row
