2024/09/14
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Long wod
WOD
Core Smorgasbord
20 minute AMRAP
12/10 Calorie Row
10 TTB (Toes-to-Bar)
3 Wall Walks
Strategy: Manage your pace on the rower to conserve energy for toes-to-bar and wall walks. Focus on core engagement.
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Recovery Jam
3 Rounds of:
20 Second L-sit Hold
30 Second Plank
40 Russian Twists
WOD1
2 Rounds for Time:
500m Row
10 DB Snatches
15 Sit Up
45 Double-Unders
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
1min on 30sec Rest (5set)
10 Box jump
MAX Box step up
WOD2:
7min AMRAP
7 Hang clean
7 Front SQ
7 S2OH
7 Back SQ jump
WOD3:
10min For time(i go you go)
100 Cals Row
Every 90sec Syn 5 Burpee
WL:
Warm Up :
Coach's Choice
1) Power Snatch 10x1 (EMOM) 85%
2)Squat Clean + Power jerk 10x1 (EMOM) 85%
3) Front Squat "4x2 @RPE10
add weightes from last time "
4) Stiffleg Box jump 10x2 reps
5) Ab mat Sit Up 50
2024/09/13
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 3min × 5sets
10 Pull-Ups
10 Ring Dips
WOD
For Time :
150 Double Unders
40/28 Cal Bike
100 Double Unders
30/21 Cal Bike
50 Double Unders
20/14 Cal Bike
25 Double Unders
10/7 Cal Bike
Timecap 17mins
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
EMOM x6
o) 6/6 One Hand row
e) 10 ring row variation
WOD1
EMOMx12
Minute 1: 10-15 Thrusters
Minute 2: 12 Burpee over row
Minutes3: 30s Weighted Plank
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3rd for time (10min cap)
20 SIt Up
30 DB DL
40 Floor Plate Press
50 DUs/ 75 Single
WOD2:
15 minutes AMRAP
10 Burpee
20 DB Push Press
30 Sit Up
40 DB Reverse Lunges
50/35 cals row
WOD3:
Strech
WL:
Warm Up :
Coach's CHoice
1)Hang Clean 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）
1x5 85%
3x3 87%
2x2 90%+
2) Box Power Snatch
*床を踏む感覚*床から10センチ"
1x5
３x3
2x2
*だんだん重くしながら
4)SNatch RDL 3x10 RPE8
5)Clean Deadlift 3x10 RPE8
6)Push Press 3x5 @75%
2024/09/12
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement practice
WOD
8 AMRAP
3 Pull Up/C2B/MU
3 SQ Clean(135lb/95lb)(61kg/43kg)
Beginner:(95lb/65lb)(43kg/29kg)
Rest 5 min
8 AMRAP
3 Wall Walk
3 Deadlift(225lb/155lb)(102kg/70kg)
Beginner:(185lb/135lb)(83kg/61kg)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Deadlift
4sx6reps
*start 70% -ish and add weights
WOD1
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Knee Raise
Double Unders
Wall Balls
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Every 3min ×3
15/12 Cals Row
10 Devil Press
WOD2:
30s on/15s off ×3
1) Ladder
2) Battle Rope
3) Side Step
4) Bike
WOD3:
TABATA
1) Runner
2) Burpee
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%
2024/09/11
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring dips
MAX rep×3
Begginner:3-5rep
WOD
3min on 1min rest 3set
20 DB Snacth
20 DB Box set up over
MAX Burpee pull up
Begginer:Burpee target the bar
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
Seated Barbell Z press
3sets x 10reps
*superset with 10/10 Banded Rotation
WOD1
10 minute AMRAP
50 Single Unders*everyone
25ft DB Farmers Walking Lunge
15 DB Push Press
25ft DB Front Rack Walking Lunge
＜HIIT＞
Warm-Up:
Coach's Choice
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
2024/09/10
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pull up
10rep×4set
After each set 10each Side Plank Rotation
WOD
Metcon (For Time)
For Time:
500m Row
40 Push-Ups
30 Hang Power Cleans (95/65lb)(43kg/29kg)
20 Wall Balls (30/20lb.)
30 Hang Power Cleans (95/65lb.)
40 Push-Ups
500m Row
Time CAP: 16min.
RX+ is 115lb(52kg). for men and 75lb(34kg). for women.
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat
4sets x 6reps
*superset with 12 Strict Hang Knee to Chest
WOD1
Every 2;00 x5sets
10/8 Calories on Row
7 American KB Swing
5 Push Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Every 2minutes x 3 sets
16 FWD Lunges
20 KB Swing
WOD2:
3rd for time (12min cap)
20 Sit Up
20 DB DL
20 Floor Plate Press
50 DUs/ 75 Single
WOD3:
12 minutes AMRAP
10 Burpee
20 DB Push Press
30/25 cals row
2024/09/09
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Core 4set
12 KB plank through
20m each single KB Front rack caryy
3 each Turkish get up
WOD
Pair (i go you go) Wod 15min AMRAP
30/25/20 Cals Row
20 Box jump
10 Deavil press(35lb/25lb)
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
3rds not for time;
10 Front Squat
10 Push Press
10 Hang CLean + Jerk
with an empty Bar
WOD1
Rhythm Stick
150 Double Unders
75 Wall Balls
50 Toes-to-Bar
25 Push-up
800m Run
*20min cap
＜HIIT＞
2024/09/08
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Leg strength 4set
5 Back SQ
6each Cossack SQ with KB
12 Good morning
WOD
Every 1min MAX 10min
1 HSPU/Push up
1 Pull up/C2B
add;1rep each set
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
EMOMx6
o) 7 Front Squat
e) 10 DB Arm Curl
WOD1
AMRAP13
25DUs
5 REnegade Row( Push Up Row+ Row)
5 DB Thruster
15/12 Cals row
200m Run
*goal 2,5 rds
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOM 6min
1) 8 Ring Row + 8 Pushup
2) 16 Jumping Jack + 16 Mt.Climber
WOD2:
For Time (20min)
Buy-in
2000m/1600m Row
then 3R of
20 Box Jump / Step Up
25 KB Swing
30 DUs
WOD3:
Tabata CORE
odd) Plank Hold / Plank Jack
even) Crunch / Vup
