2024/08/31
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
For time 20min
10 Parallette HSPU
2 SQ clean
9 HSPU
3 SQ clean
8 HSPU
4 SQ clean
:
2 HSPU
10 SQ clean
Parallettle=DBでもOK
Original:185lb/135lb＋Prallettle HSPU
Rx:135lb/95lb+Floor
Scaled:95lb/65lb+1 Ab Mat
WOD
Stretch
LIGHT
Warm Up
Coach's CHocie
Skill, Strength:
・Strict Press 3x5(3秒UP3秒KEEP3秒DOWN)
・Bent Over Row 3x8 ( Normal Speed)
WOD1
Partner WOD 10 rds for time;
3 DL
5 Sit Up
10/8 Calories on row
*cap15miutes
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
not for time
3set
15 Empty bar DL
15 Musle clean
15 S2OH
15 Back squat
WOD2:
For time 8min
2rd
100 DU
30 American KB swing
WOD3:
For time 10min
100 Cals row/80Cals Bike
Every2min 10 Box jump over
WL:
warm up:
no contact muscle snatch + BTN PP+Snach Balance + OH Squat 3sets
muscle clean 3set x3reps *building up to heavy
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 80%
２x3 85%
2x2 87 %
2x1 90%
2)Box Power Snatch *床から１０センチ
*床を踏む感覚"
1x5
３x3
2x2
3)SNatch RDL 3x10 RPE8
4)Clean Deadlift 3x10 RPE8
5)Push Press 3x5 @70%
2024/08/30
FRI
＜CrossFit＞
Warm-Up:
Shoulder + Ankle mobility
Skill, Strength:
T2B×5
MAX srrict T2B/Leg raise
2min Rest
WOD
20min AMRAP
20/16 Cals row
3 Machoman(3 Clean+3 F SQ+3 Jerk=1rep)
*1set 9rep each
Rx:95lb/65lb
Ad:135lb/95lb
LIGHT
Warm Up
Coach's Chocie
Skill, Strength:
Deadlfit 8x2reps
* Squat Jump *rest 30-60s
WOD1
EMOMx12
1)10/8 Caloreis on Row
2) 6 KB Swing + 6 Sit Up
3) 10-15 DB Thruster
4) rest
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
EMOM for 8 miutes
Min1:8 DB Floor press + Hip Lift
Min2: 8DB Bent Over row
WOD2:
For time:
50 Air Squat
25 Cals Row
40 Russian KB swing
20 Cals Row
30 V-Up/ Sit Up
15 Cals Row
20 Push up
10 cals Row
10 Burpee
10 Cals row
WOD3:
Core Training for 2~3set
WL:
warm up:
no contact muscle snatch + BTN PP+Snatch Balance + OH Squat 3sets
muscle clean 3set x3reps *building up to heavy
1)Power Snatch 10x1 (EMOM) 80%
2)Clean + Power jerk 10x1 (EMOM) 80%
3)Front Squat "4x2 @RPE9*
add weightes from last time "
*4-6でやりたいもの
4)BTN Push Press 3x10
5)Stiff leg Box Jump 10x2
6) Clean DL 3x10
2024/08/29
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
12 EMOM
1) 20 Wall Ball
2) 6each Single KB OH Lunge
3) MAX HSPU
4) Rest
WOD
12 EMOM
1) 20 Box Jump Over
2) 12/10 Cals Row
3) MAX Pull Up
4) Rest
LIGHT
Warm Up
Tabata Dynamics
Skill, Strength:
Core Coach's Choice 10minutes
WOD1
For Time;
Buy in 40/32 Cals Row
5 Push Up
10 BW Lunges
20 KB Swing
20 Updown
*ad; DBs FWD Lunges
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
8EMOM
5 DB Hang Clean
5 Push Press
5 FSQ
WOD2:
6min AMRAP
30 High Knee
20 Jumping Jacks
10 Up Down
WOD3:
Every 20sec ×5
1) Plate G2OH
2) OH Lunge
3) Bent Over Row with Plate
4) Rest
WL:
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 80%
3x3 83%
2x2 85%
2)Box Power Snatch
*床を踏む感覚"
"1x5
３x3
2x2
"
3)SNatch RDL 3x10 RPE8
4)Push Press 3x5 @70%
5)Clean Deadlift 3x10 RPE8
2024/08/28
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
HeavySQ
3rep ×6set
(80%-85%)
WOD
15min For time
30-20-10
T2B
20-10-5
OH SQ(95lb/65lb)
10-5-3
Bar facing burpee
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back squat 5sets x 3reps
*affter each squat Strict hang Knee Twist 5each
WOD1
AMRAP10
25DUs/50 Single
10 Devil's Press
5 Wall Walk /Inch Warm Push Up
250/200m Row
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
1min on/30sec off×5
30 DU
MAX Air Squat
WOD2:
AMRAP 8
3 Reneged row
5 DBL DB G2OH
10 Mt.clibmer with DB
WOD3:
TABATA×2
Bike
Plank jack
2min between set
2024/08/27
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min Practice
TnG Comprex
2 Power clean&power jerk
1 SQ clean & jerk
WOD
2min on/1min off×4set
15/12 Cals row
5 Snatch
MAX Burpee box jump over
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Goblet Squat (3↓2↑）３sets x 8reps
DB RDL (2↓１↑） ３sets x 8reps
WOD1
AMRAP１２
500/400m Row
20 ALt DB Snatch
20 Russian Twist
10 Plate G2OH
10 Sit Up
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
27-21-15-9
Cals row
Plate G2OH
WOD2:
8 min AMRAP
4 Ring row
8 Box jump
16 DB Plank Through
WOD3:
For time 10min
300 DU
Every 1min and Break 5 Burpee
*毎分とロープに引っかかる度に5回バーピー
2024/08/26
MON
＜CrossFit＞
Warm-Up:
Dynamic stretch
Skill, Strength:
Heavy Bench press
5-5-3-3-2-1
WOD
15min AMRAP
30 DU
12 Box jump
3 Wall walk
LIGHT
Warm Up
Tabata Dynamics
Skill, Strength:
3set 15reps
reverse lunge with a KB
under grip Bent Over Row
Lying Reverse Hyper Hold
Triceps Extension
WOD1
12 Minute As Many Reps As Possible:
12 Alternating Dumbbell Snatches (12 total)
12 Air Squats
12/10 calories on row
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
WOD2:
WOD3:
2024/08/25
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement practice
WOD
Ellen
For time 20min
3rd
20 Burpee
21 alternating DB snatch
12 DB Thruster
DB (50lb/35lb)
Finisher
Coach choice
LIGHT
Warm Up
Coach choice
Skill, Strength:
Narroｗ Bench Press 3x10
Strict Pull Up 3x6-10
WOD1
AMRAP12
400m Run/ Row
10/10 Russian Twist
10/10 Lunges ( Any Style)
10 V-Up
*rest 1;00
＜HIIT＞
Warm-Up:
WOD1:
10min For time
3rd
15 Burpee
12 DB snatch
9 DB Thruster
DB (35lb/25lb)
WOD2:
8 EMOM
20 DU/40 SU
10 Mt.climber
Ad:30 DU 20 Mt.climber
WOD3:
40/20×5
1) Rowing
2) 15-20 Sit up
WL:
Warm Up :
Muscle Clean : Building up to heavy 3x3
No Contact Muscle Snatch + BTN Push Press + OH Squat 2(1+1+1) x 3
1) Hang Squat Clean at Knee Height
1x4
2x3
2x2
2) Box Power Snatch(Knee )
1x5
2x3
2x2
*安全面第一
3) SNatch RDL 3x10 RPE8
4) CLean Deadlift 3x10 RPE8
5) DB Pull Over 3x10
