2024/08/10
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back/Front Squat
5-5-5-3-3-3
WOD
For time 17 min
2000m/1600m Row
2set
16 T2B
16 Burpee Boxstep up with 2DB(20/16inch)
*35/25 # **ad; 3rds, 50/35 #
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Push Press
4×6
*leg Drive
WOD1
2rounds of
50 Wall Ball
30 Alt Hang DB Clean Jerk
*rest 1:00
＜HIIT＞
Warm-Up:
Card
WOD1:
5:00 Easy Rowing
15-20; fast Pace
40-45 slow Easy
WOD2:
3rds for time
9 Ring Row
12 Burpee Box Jump
15 KBSwing
18 FWD Lunges (body weights)
WOD3:
For time;
400m Run
40 DB Thruster
40 Sit Up
W-up:
Muscle Clean 3x3
No Contact Muscle Snatch + BTN SN Grip PP+ OH Squat 3x2
2)Power Snatch 10x1 (EMOM) 75%
3)Clean + Power jerk 10x1 (EMOM) 75%
4)Pull Up (weighted) 3x5
5)Front Squat 4x2 @RPE8(重い重さで２回４セット）＊重さを上げてくパターンじゃなくて、固定
6) Stiff leg Box Jump 2x10
*着地で足がほぼ伸びてるボックスジャンプ（しっかり高さを出してジャンプする）
2024/08/09
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min Split jerk practice
WOD
12min AMRAP
3 Hang Snach(95lb/65lb)
6 Pull up
9 Box jump over
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Sumo Deadlift 4x6
*Buling up to heavy
WOD1
Every3:00 x4
200m Row
10 Hang Knee Raise
10 Alt DB Snatch
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"TABATA ×2
Box L sit hold
20m shuttle run"
WOD2:
"6min AMRAP
10 Box jump
10 Box dips
10 Ring row
WOD3:
12Minutes AMRAP
250m row
15 Wall Ball
15 KB Swing
30 BW russian twist
1000m Bike
Warm Up:
Muscle Clean 3x3
Muscle Snatch + BTN `Push Press + OH Squat 3x2
1)
Hang Clean at Knee Height
1x4
2x3
2x2 "
2) Box Power Snatch (above Knee)
"1x5
2x3
2x2 "
3)
SNatch RDL 3x10 RPE8
4)
Stict Press 3x10 RPE8
5)
Bent Over Row 3x10 RPE8
2024/08/08
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Stability Core 3set
15 each Pallof Press
30sec KB Hollow
20sec each Copenhagen plank
30sec Elbow Plank on Plate
WOD
16min EMOM
1) 60 DUs
2) 16 Alt DB Snatch
3) MAX Wall Walk
4) Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Coach's Choice for 10minutes
WOD1
2:00 on /1:00 off x 4
200/150m Row
5 Pull Up
10 KB Swing
15 Air Squat
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
8 AMRAP
2 Wall Walk
4 Renegade Row
6 Ring Row
8 DB DL
WOD2:
8 EMOM
3 Burpee Box Jump Over
6 Box Step Up
WOD3:
8min For time
100 DUs
500m Row
1000m Bike
2024/08/07
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
OH SQ
5-5-5-3-3-3
WOD
AMRAP 8min
6 Burpee Over the Bar
8 Deadlift
10 Pull Up
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat 3x10
*same weights 65-70% (feeling)
WOD1
3rds for time
400m Row
21 Ring Row
12 Alt Snatch
＜HIIT＞
Warm-Up:
WOD1:
Every 3min ×3set
10 Devils Press
15 Sit Up
extra time Air chair
WOD2:
7min AMRAP
20 DU
5 DB Thruster
WOD3:
TABATA
Bike
Burpee
2024/08/06
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx10
Clean+Squat Clean + Front Squat + Jerk
*60-80% of your weakest exercise
WOD
AMRAP8
8 Wall Ball
8 T2B
8 Alt Pistol Squat
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of
6/6 Half Kneeling Shoulder Press
8/8 Lateral Box Squat ( One foot on the box )
WOD1
3rds of
1) 200m Run
2) Max Sit Ups
3) 250/200m Rows
4) Max DB Hang Clean & Jerk *switch every 5reps
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
8min AMRAP
250m/200m Row
5 DB Thruster
5 Burpee DL(35lb/25lb)
WOD2:
2min×3set
10/8 Cals Bike
Max Box jump over
*1min Rset
WOD3:
For time 10min
200m Run
30 Push up
200m Run
30 Ring row
200m Run
30 Wall ball
2024/08/05
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Heavy Deadlift
3-3-2-2-1-1
(3=80%~85%,2=85-90% 1= 90%~95%)
WOD
For time of ;
50 KB Swing
40 T2B
30 DUs
20 Pull Up
10 Thruster
5 Bar Muscle Up
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
3sets of 15reps each
Barbell or DBs RDL
Front Squat
DB Chest Presss
Banded Lat Pull Down
WOD1
AMRAP10
10 Barbell Push Press
10 Cals Row
10 Box Jump
10 Sit Up
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2024/08/04
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Heavy Bench press
3-3-3-1-1-1
(3=80%~85%,1=90%~95%)
WOD
For time 18min
1-2-3-4-5-6-7-8-9-10
Devil press
2-4-6-8-10-12-14-16-18-20
Box set up over with Single DB
ad:50/35#
Rx'd 35/25#
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Back Squat 3x10
*same weights 65-70% (feeling)
WOD1
AMRAP 12
P1) Rowing for meters
P2) 5Burpee On the Plate (45/35#plate) + 10 Plate G2OH
*socre: meter on rowing
P1がROWしている間にP2はバーピーとG2OH終わったら交代
＜HIIT＞
Warm-Up:
Card
WOD1:
3min AMRAP×3
5 Slam ball
5 MB clean
5 Wall ball
*90sec Rest
WOD2:
Every20sec×5
1) Push up
2) Inch worm
3) Plank jack
4) Up down
WOD3:
For time 10min
1000m Row
Every90sec 5 Burpee over the row
