2024/09/07
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Dips
3rep×5set
WOD
20min For time
2rd
100 DU
50 T2B / Sit Up
25 Snatch (95lb/65lb)(43kg/29kg)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Coach's Choice
WOD1
5 Sets x 3 Minutes
6 Sit Ups
8 Box Jumps
10 Step Ups with DB
*add 2reps each rounds
*ビギナー：3分以内にできる回数＆十分なレストをとれるように設定する"
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Every 2min *3 (12min)
1) 350m / 250m Row
2) 5 Ring Row +10 Pushup + 15 ASQ
WOD2:
AMRAP 8min
16 Alt DB Snatch
16 DB Goblet Reverse Lunge
16 Situp
*rest 1min between
WOD3:
For Time (8min)
60 Burpee Jump on Plate"
*20/15 kg plate
ad: 80 for time
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
2024/09/06
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Thruster
12min 2RM thruster
WOD
15 EMOM
1) 5 C&J
2) 10 Box step up over with single DB
3) 15 Push up
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
EMOMx8
O) 5 KB Squat + 5 KB Swing
E) 40s of Rowing
WOD1
4setsx Every 90seconds:
40 Double Unders
12 Wall Balls
3 Strict Pull ups
*adjust reps so you have about 30 seconds of rest every set
*score slowest set"
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Bent Over Row
3x 12
Goblest Squat
3x12 (3↓）
WOD2:
Every 3min *3
30 DU/ 50 Single
5 Ring Row
10 Pushup/ Plate Press
15 Air Squat
Max Burpee/UpDown in the remaining time
*rest 1min between
WOD3:
Tabata
1) Mt. CLimber 60>goal
2) Bicycle Sit Up
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%
2024/09/05
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
UPPER BODY strength 4set
6 Bench press
12 DB kick back
8 DB arm curl
WOD
13min AMRAP
30 DU
20 Wall ball
10 S2OH
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
Deadlift
3sx6reps
*start 70% ish and add weights
WOD1
9 Minute AMRAP:
12 Alternating Dumbbell Snatch 50/35 pounds
9 Box Jumps 24/20 inches
6 Burpees over the box
＜HIIT＞
Warm-Up:
Coach's Choice
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)Super Man hold
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%
2024/09/04
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
OH SQ
5×5
WOD
For time 9min
15-12-9-6-3
C2B/Pull up
5-4-3-2-1
Wall walk
LIGHT
Warm Up
Coach's CHocie
Skill, Strength:
Seated Barbell Z press
3sets x 8reps
*superset with 5/5 Elbow Plank with DB/Kb Saw
WOD1
3rds for time;
5 Push Ups
8 DBs Lunges
5 DB Push Press
25 Plate Jump on/off
30 Russian Twists
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP6
20 Russian Twists
20 Flatter Kicks
30 Bicycle Sit Up
30s Heavy Plate OH Hold "
WOD2:
AMRAP10
12 ALT DB Snatch
12 Air Squat
12 Hang Knee Raise
12/10 Calories row
*goal 4rds +
WOD3:
"100 Wall Ball for time;
7min cap
2024/09/03
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement practice
WOD
Pair wod For time 35min
3rd (I go you go, SPlit anyway )
100 DU
75 Wall ball
50 Cals row
25 Deavil press
LIGHT
Warm Up
Coach's CHocie
Skill, Strength:
"Back Squat
3sets x 6reps
*supersets with 12-15 strict Hang Knee Raise
WOD1
Metcon (AMRAP - Reps)
10min. AMRAP:
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:
Tabata Style warm up
WOD1:
"For times:
100 Cals with your partner
*female pair -10cals "
WOD2:
EMOM15
min1 :10 DB thruster
min2:15 Sit Up
min3: 15 Push Up
min4: 20 Jumping Lunges
min5;20 Russian Twists with plate
WOD3:
Fort time of:
50 Alt DB Hang Power Snatch
25 Burpee Over DB
*7min cap
2024/09/02
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Leg strength 4set *股関節ヒンジフォーカス
8 Hip thrust (Barbell)
6 each Bulgarian SQ with DBL DB
8each Single Leg DL with DBL DB
WOD
2min on/1min off×5
200m run
10 Thruster(40kg/25kg)
MAX Americn KB swing(24kb/16kg)
LIGHT
Warm Up
Coach's CHocie
Skill, Strength:
Core coach's Choice for 5min
WOD1
3rds of
250/200m row
20 Push Up
15 DB Hang Power Clean
10 WB
15 DBL DB Hang SNatch
20 Plate Press
Time CAP: 20min.
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/09/01
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Pull up
5×5
After each set 10 each pallof press
WOD
12min AMRAP
9 DBL DB G2OH(35lb/25lb)
7 T2B
5 Burpee box jump over(24in/20in)
LIGHT
Warm Up
Coach's Choise
Skill, Strength:
"Bench Press
3sets x 6reps
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
WOD1
Every5:00x3
10 DBs Thrusters
Row 400m
10 Pull-ups/Ring Row
*ad: 15 each
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP7
10 Front Squat
10 Push Press
10 Sit Up
WOD2:
EMOMx12 (40/20) *easy pace
1)Plank / feet on the wall Plank/HS Hold
2) Bike
3) Shuttle Run
4) Rest
WOD3:
50 Burpeer Box Jump over for time;
time cap: 7min
