2024/08/24
SAT
＜CrossFit＞
Warm-Up:
Shoulder + Ankle mobility
Skill, Strength:
Coach's CHoice
WOD
"""Metcon : For time;
20minutes cap to try and finish...
Teams of 2! Only 1 person works at a time! Split the reps up however you like!
60 Calories of choice
60Sit-Ups
60 Hang Power Cleans (45/25kg)
60 Push-Ups
30Calories of choice
30Sit-Ups
30 Hang Power Cleans
30 Push-Ups
LIGHT
Warm Up
Coach's CHocie
Skill, Strength:
DB Shoulder Press+ DB Push press 10+10 x 3sets
*supersets with 10 DB Bent Over Row
WOD1
"withb your partner
for time of ; (I go You go stlye)
2024m Row
24 each box step up with a db
8 Syncor Burpee tuck Jump
*一人動く、一人休み
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"8min AMRAP
10 Wall ball
10 Box jump
10 A KB swing"
WOD2:
"Every 4min×3
500m/400m Row
10 Push up
10 Ring row
WOD3:
"TABATA
Shttle run
Hllow hold"
WL:
warm up:
no contact muscle snatch + BTN PP+Snach Balance + OH Squat 3sets
muscle clean 3set x3reps *building up to heavy
1)Power Snatch 10x1 (EMOM) 80%
2)Squat clean + Power jerk 10x1 (EMOM) 80%
3) BTN Push Press 3x10
4)Front Squat "4x2 @RPE9*
add weightes from last time "
5)Stiff leg Box Jump 10x2
2024/08/23
FRI
＜CrossFit＞
Warm-Up:
Shoulder + Ankle mobility
Skill, Strength:
"Core 10min
10 Elbow Plank DB Saw (5each)
10 Plank DB Through (5each)
10 Landmine Rotation
30s Heavy KB FR Hold
*Focus on Anti-Rotation, minimum movements on transverse plane"
WOD
For Time(17min Cap)
Buy-in 80/65 Cal Row
then 3R of
10 HSPU
10 Alt Pistol
20 Alt DB Snatch
20 Burpee Over DB
*Bike or Ski: 65/50 Cal
*Beginner:
10 Pushup, 10 DB Lunge
LIGHT
Warm Up
Coach's Chocie
Skill, Strength:
DL
8set×3rep
After each set 10 Dead bug
WOD1
"AMRAP7
25 DUs/50Single
1-2-3-4....
Man Maker (Push Up +Row+ Row+ Cluster)
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"4rd for time of
300m Row
30 Jumping Pull UP
WOD2:
"21-15-9
Plate Russian twist
Plate OH lunge"
WOD3:
Pair ６Minutes AMRAP
3 SynBurpee
6 Step Up with Ball
9 wall Ball
then
3 x 30sec
Battle rope
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GOODな姿勢を覚えこませる）背骨とお尻の筋肉
1x5 80%
3x3 83%
2x2 85%
2)Box Power Snatch （床から１０センチ）
*床を踏む感覚"
"1x5 50%+
３x3
2x2
2x1 90% of power snatch
3)SNatch RDL 3x10 RPE8
4)Push Press 3x5 @70%
5)Clean Deadlift 3x10 RPE8
2024/08/22
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"15minutes :
3Position Snatch ( High Hang -Hang -Floor)
*Building up to heavy
*beginner; power
WOD
"For time of :
100 DUs/200 Singles
30 Devil's Press (50/35)
30 Wall Walks
LIGHT
Warm Up
Tabata Dyamics
Skill, Strength:
Coach's Choice for 10minutes
WOD1
"2rds of
35/30 Calories Row
20 Burpee broad jump
10 DB Deadlift
*rest2;00 repeat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
10min AMRAP
3 Renegade row
6 American KB swing
9 KB side jump over
WOD2:
Every 2min ×5
200m Run
5 Sit up
3 Burpee
WOD3:
For time
2 set
30 Wall ball
20 Lunge jump
10 Ring row/pull up
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
2024/08/21
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Upper Body and Lower Body Stability
For Time: 3~4 Sets(10min cap)
8~10 Double Dumbbell Box Step-Ups
Focus: Drive through the heel, maintain body alignment, and keep the core engaged
8~10 Weighted Pull-Up / Banded Pull-Up
Focus: Scapular Retraction
20-30 secondsHollow Hold
Focus: Core Engagement and Breathing Awareness
WOD
Every 3mins x 4rds
Row 21/16 cals
6 Cluster / Fitness Thruster
Max T2B / Fitness Hang knee raise
1 minute rest after each round
ad: 135lb/95lb , Rx'd 95lb/63lb
The common focus for the workout is consistency
LIGHT
Warm Up
Tabata Dyamics
Skill, Strength:
"Back Squat
4set×6rep
after each set 8 Weighed sit up
WOD1
"For time ;
21-15-9
Cals Row
Push Up
Wall ball
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"21-15-9
Empty bar thruster
HKR/T2B"
WOD2:
7min AMRAP
21 DU
3 Devil press
WOD3:
"TABATA ×2
Bike
Box step up
2024/08/20
TUE
＜CrossFit＞
Warm-Up:
Dynamic stretch
Skill, Strength:
15min 1RM Back SQ
WOD
20 EMOM
1) 75 DU/100DUs * scale as need
2) 50ft DB Front rack Waking lunge(50lb/35lb)
3) 15/12 Cals row
4) Max Wall ball
5) 1min Rest
*for a big class, 15 FWD Lunges
LIGHT
Warm Up
Tabata Dynamics
Skill, Strength:
Deadlift
4set×8rep
After each set 10 Dead bug
WOD1
8min AMRAP
8 Box jump over
5 Double kick burpee
2 Wall walk
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"6min AMRAP
8/6 Cals row
6 Burpee over the row"
WOD2:
2min on/30sec Off ×5
15 Box Jump over
15 Sit up
MAX DU
score:DU rep
WOD3:
For time
20-15-10-5
Plate G2OH
Ring row
2024/08/12
MON
＜CrossFit＞
Warm-Up:
Dynamic stretch
Skill, Strength:
Quick review of Knee Jump
(Progression reference : https://youtu.be/UdpbHR39mKc?si=-xdRoJ0rUjIJdcae)
3sets of
7/7 Pallof Press in power position
10 Rower Pike Up
5 Knee Jump
WOD
3rounds For time of (18min cap)
750/500m Row
20 Sit up
15 KB Swing(28kg/20kg)
10 Burpee Broad jump(2m/1.5m)
Learn how to recruit hip muscle unit explosively
LIGHT
Warm Up
Tabata Dynamics
Skill, Strength:
3set 15reps
KB ( 逆さで胸前）Bulgarian Squat
Wide Grip Bent Over Row
Lying Reverse Hyper Hold
Triceps Extension
WOD1
For time;
15-12-9-6-3
Cals Row
Goblet Squat
Sit Up/V-Up
Renegade Row (No Push Up)
12minutes cap
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
WOD2:
WOD3:
2024/08/18
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Heavy DL
5-5-3-3-2-1
WOD
16min AMRAP
8 Thruster(95lb/65lb)
8 Pull up
200m Run
LIGHT
Warm Up
Skill, Strength:
Bench Press 3x10
*super set with Ring Row 5
ad: Feel Elavated
WOD1
"Parnter WOD
AMRAP12
P1: Rowing
P2; 10 WB + 10 KB Swing
*score: meter on Row
＜HIIT＞
Warm-Up:
WOD1:
"6 minute As Many Reps As Possible:
5 Renegade Row w/ push up
5 Dumbbell Shoulder Press
5 Burpee "
WOD2:
6 Minutes As Many Reps As Possible:
6 Box Jumps
6 Alternating Step Ups holding DB
12 Russian Twists holding DB
WOD3:
"For time;
2rds :
20 Burpees over Rower
35/30 Cal Row
-2 Minute Rest-
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
