2024/08/03
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
12 EMOM
1) 8-10 Burpee box jump over
2) 15-20 Wall ball
3) 30sec DBL KB front rack hold
*Begginer 4) Rest
WOD
12 EMOM
1) 10-12/8-10 Cals Bike/Row
2) 10-15 T2B
3) 30sec DBL KB OH hold
*Begginer 4) Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Strict press
5×5
*Push straight
WOD1
10min AMRAP
8 Box jump over
6 Hang knee rise
4 Ring row
2 Wall walk
＜HIIT＞
Warm-Up:
Card
WOD1:
10 EMOM
1) 30-50 DU/80-100 SU
2) 45sec Rowing
WOD2:
7min AMRAP
20 Mt.climber
10 DB DL
5 DB Push press
WOD3:
30/10×3
1) Bike
2) Burpee get over
3) Shttle run
4) Air chier
W-Up: Stoss Press 3x5reps , Single Leg Jump 3x3 each
1)
Muscle snatch+ BTN Push Press - 40% (of snatch) x 3 x3
2)
Power Snatch 5x2reps *building up
3)
Power clean + Jerk 60-80% of 1RM x10, 1min rest
4) Strict Press 3x10 & Bent Over Row 3x10
2024/08/02
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Pull strength
5set
3 Weighted Pull up(Band)
6 Bent over row
*Back Muscle strength
WOD
8min AMRAP
12 Cals row
6 DBs SQ clean(50lb/35lb)
2:00 Rest
8min AMRAP
30 DU
6 DBs Clean&Jerk(50lb/35lb)
LIGHT
Warm Up
Coach's Choice
Strength
Deadlift 5x5
WOD1
AMRAP10
2 Wall Walk /4 Inch Warm Push Up
4/4 DBs Lunges
6 DB Push Press e
10 Wall Ball
＜HIIT＞
Warm-Up:
WOD1:
6min AMRAP
6 Box Jump
6 Box step up
6 Push up
WOD2:
8min EMOM
6 DB Plank row
6 DB Thruster
WOD3:
ABATA×2
10 High knee+1 Burpee
Ellbow plank
W-Up: Stoss Press 3x5reps , Single Leg Jump 3x3 each
1)
Muscle snatch - 40% (of snatch) x 3 x 2
2)
Power Snatch 5x2reps *building up
3)
Power clean + Jerk 60-80% of 1RM x10, 1min rest
4) Strict Press 3x10 & Bent Over Row 3x10
2024/08/01
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Heavy Squat
3-3-3-1-1-1
(3=80%~85%,1=90%~95%)
WOD
Every3min ×5
200m Run
10 Snatch(75lb/55lb)(34kg/25kg)
Max T2B or Sit up
1min Rest
LIGHT
Warm Up
Coach's Choice
Strength
10min Core
20 Landmine Twist
10 Plate Weighted Sit Up
20 Lying Wiper
WOD1
12 EMOM
1) 200m Run
2) 10 Single DB Alt Devils press
3) Rest
＜HIIT＞
Warm-Up:
WOD1:
8 EMOM
5 DB Thruster
5 DB side Burpee
WOD2:
40/20 ×3
1) Rowing
2) Box step up over
3) Battle rope
4) Ladder
WOD3:
TABATA
Bike
V-up
W-Up: Stoss Press 3x5reps , Single Leg Jump 3x3 each
1)
Muscle snatch - 40% (of snatch) x 3 x 2
2)
Power Snatch 3x2reps *building up
3)
Power clean + Jerk - 60-80% (of clean) x 10 1min rest
5) Strict Press 3x10 & Bent Over Row 3x10
2024/07/31
WED
＜CrossFit＞
Warm-Up:
Tabata Dynamics
Skill, Strength:
Every3;00 x3
200m Run
10 Wall Ball
5 Power Snatch (50/35)
WOD
Every3;00 x3
200m Row
10 T2B
5 Power Clean (50/35)
LIGHT
Warm Up
Strength
Core Coach's Choice
WOD1
With Your Partner for time;
1500m Row
100 Box Jump
100 Wall Ball
75 Russian KB Swing
75 Sit Up
50 Push Up
50 Burpee
*split anyway
＜HIIT＞
Warm-Up:
Dynamic
WOD1:
for time
6rd
6 Burpee
6 Barbell Deadlift
6 Berbell Thruster
*cap 12min
WOD3:
3sets of
200m Run
10 Wall Bal
WOD2:
TABATA
Coach' s Choice
2024/07/30
TUE
＜CrossFit＞
Warm-Up:
Tabata Dynamics
Skill, Strength:
Rowing
2000m x2 rest :work 1:1
*2000mかかった時間分休む
WOD
For time of;
30-20-10
American KB Swing
15 Hand Stand Push Up
30 DUs
*10minutes cap
LIGHT
Warm Up
Strength
2sets
15/15 Reverse Lunges
15 DB Chest Press
15 Pull Up ( Banded)
15 Banded Triceps Extensiton
*1 set of warm up sets
WOD1
6rds for time;
6 Cals row
6 Box Jump
6 DBs G2OH
6 Burpee
*15minutes cap
＜HIIT＞
Warm-Up:
Dynamic
WOD1:
for time
6rd
6 Sit up
6 Push up
6 DB DL
6 DB Thruster
*cap 12min
WOD3:
Every2min×3set
12 Reneged row
12 DB Warking Lunge
WOD2:
ABATA
Burpee
Jumping jacks
2024/07/29
MON
＜CrossFit＞
Warm-Up:
Skill, Strength:
Deadlifts
3x6reps
*1min weighted plank on hands
**2min rest
**3set 同じ重さ
WOD
"15min AMRAP
10 DB Bench Press (50/35#)
250m Row
15 Wall Ball
200m Run
LIGHT
Warm Up
Strength
"Single KB Front Rack Lunges 3x8each
One Hand Row 3x8each
SIngle Arm Land Mine Press3x8each
WOD1
AMRAP10
10Box Jump
12/10 Cals Row
20 Alt DB Snatch
30 Russian Twists with a plate
＜HIIT＞
Warm-Up:
Dynamic
WOD1:
For time 12min
4rd
30 DU
20 A SQ
10 Ring row
WOD3:
Every3min ×3
10 Box jump
20 DB snach
30 Mt'climber
WOD2:
6EMOM
3 Push up
5 v-up
6 Lunge Jump
2024/07/28
SUN
＜CrossFit＞
Warm-Up:
Skill, Strength:
Movement practice
WOD
AMRAP 20
2 MU
4 Hand stand push up
8 American KB swing(32kg/24kg)
Scale:
2 Ring row/Pull up/C2B
4 Push up
8 Russian KB swing(24kg/16kg)
LIGHT
Warm Up
"2sets each
30sec each
Elbow Plank
ELbow Plank Hip DIp
SIde Plank (R)
Side Plank(L)
Strength
Deadlift 3x8reps
WOD1
3 Rounds
In a 4-minute window complete:
24 Air Squat
12 DB Plank Through （6/6)
6 Pull-Up /Ring Row
3 Wall Walk/Inch Warm Push Up
＜HIIT＞
Warm-Up:
Banded Warm Up
WOD1:
FT:
21-15-9
Wall Ball
MB Clean
Sit Up
8min cap
WOD3:
"EMOM10
1) 40s On Row
2) 40S Plank Varitation
WOD2:
"For time;
50 Burpee Box Jump Over "
