2024/07/27
SAT
＜CrossFit＞
Warm-Up:
Skill, Strength:
3set*rest as many as you need
MAX kipping pull up
Ad:C2B
*goal 50+
WOD
For time 33min 5000m Row
Every 3min 10 Thruster(95lb/65lb)
*Recovery pace
LIGHT
Warm Up
Strength
FIght Gone Bad :EMOMx18
Minute 1: Max Dumbbell Front Squat
Minute 2: Max Push-Up
Minute 3: Max Double Dumbbell Reverse Lunge
Minute 4: Max Renegade Row
Minute 5: Max Burpee
Minute 6: Rest
WOD1
extra Credit
50 Banded Bicep Curl
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
3RFT
10 Goblet Squat
8 /8 Single Arm DB Push Press
6 KB Swing
4 Ring Row/Pull Up
WOD2:
"EMOMx12
min1) 12/10 Calories on Row
min2) 15 KB Swing
min3) 10 Plate Lunge (Lunge + Rotation)
WOD3:
FT:
21-15-9
Burpee
DB Thruster
Double Unders
W-up: Sotss Press 3x5reps
SIngle Leg Jump 3x3ea
1)Snatch - find a heavy single; 75% of that x 1 x 3
2) Segmented Snatch Deadlift (floating ) 3x3 @85% of 1)
3) Clean & jerk - find a heavy single; 75% of that x 1 x 3
4) Segmented Clean Deadlift (floating ) 3x3 @85% of 3)
5) 3sets of 10 weighted Push Up & Pull Up
Front squat - heavy single; 80% of that x 3 x 3
"
2024/07/26
FRI
＜CrossFit＞
Warm-Up:
Skill, Strength:
15min
1 Push press+1 Push jerk+1 Split jerk
WOD
"16min AMRAP
6 Hang power snatch(95/75)
6 OH SQ
6 Bar facing burpee
6 Push up
LIGHT
Warm Up
Strength
"Practice Squat
any type( Back, Front, Overhead)
3x6reps
*1-2sets of warm up
WOD1
"For Time :
50 Double Under
40 Butterfly Sit-Up
30 Single Arm Dumbbell Thruster (15/15)
20 Box Jump or Broad Jump
30 Single Arm Dumbbell Thruster (15/15)
40 Butterfly Sit-Up
50 Double Under
Time Cap: 15 Minutes
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
"8 EMOM
6 KB DL
6 American KB swing
6 KB side jump over
WOD2:
7 AMRAP
8 Box Step up over With DB
8 Alt DB clean&Jerk
WOD3:
TABATA×2
Shuttle run
Reverse burpee
1)
Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
2) Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
3)Power snatch - 75% x 1 x 10; 1 min rest
4)
Power clean & jerk - 70% x 1 x 10; 1 min rest
5))Strict Press 3x10
6)Bent Over Rwo 3x10
Front squat - 70% x 1; focus on speed up"
2024/07/25
THU
＜CrossFit＞
Warm-Up:
Skill, Strength:
10 EMOM
1) 1 each Turkish get up
2) 5 each Plank KB pull Through
WOD
For time 20min
200m Row/Run
1 DL
1 T2B
200m Row/Run
2 DL
2 T2B...
200m Row/Run
10 DL
10 T2B
Barbell(185lb/125lb)
Ad(225lb/155lb)
LIGHT
Warm Up
Strength
Pull Up
*practice Kipping
then
Strict C2B/Pull Up ( Feet assisted )
3x8
DIps
3x8
WOD1
"3Rounds
Row 200m
12 Double Dumbbell Deadlift
12 Burpee Over Dumbbell
12 Dumbbell Thrtuster
Time Cap: 14min cap
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
FT:
500m Row
40 Jump Rope (DUs/Single)
30 Russian KB Swing
20 DB SNatch
10 DB Goblet Squat
WOD2:
FT:
400m Bike
20 DB DL
20 Push Up
400m Bike
15 DB DL
15 Push Up
WOD3:
AMRAP6
8 DB Russian Twist (8/8)
8 Lying Wiper
8 Toe Touch
8 Double Leg Raise
2024/07/24
WED
＜CrossFit＞
Warm-Up:
Skill, Strength:
3RM Thruster 15min
WOD
5Set
1min on 1min off
6 Burpee box jump overs(24/20)
MAX DU
target 125rep~ (1set 25rep~)
LIGHT
Warm Up
Strength
3 Rounds (For Quality)
20 Alternating Leg V-Up (10/10)
20 Russian Twist (10/10)
20 Flutter Kick (20/20)
Rest ６0 seconds between rounds.
WOD1
Conditiocning:
For time of (I Go You go)
80 Cal Row
70 DBs Clean
60 Cal row
50 DBs Snatches
Syncro Sit Up 40
*cap 15minutes
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
Every 2min(12min)
1) 20 Cals row
2) 20 Devil press
3) 200m Run
WOD2:
8min AMRAP
2 Wall wark
4 Sit up
6 DB Thruster
WOD3:
TABATA×2
Burpee Box jump
Bike
2024/07/23
TUE
＜CrossFit＞
Warm-Up:
Skill, Strength:
EMOM 20
1) 10 Burpee
2) 1rd Macho man(95lb/65lb)
*1RM 〜50%
Machoman:
3 Power clean
3 Front SQ
3 Power Jerk
WOD
10 EMOM
1) 12/10 Cals row
2) 5-10 Pull up/C2B/ MU
Ad:15/12 Cals row
LIGHT
Warm Up
Strength
2sets
15/15 Reverse Lunges
15 DB Chest Press
15 Banded Press Down
15 Banded Face Pull
*1 set of warm up sets
FOR TIME
WOD1
8min AMRAP
3 Devil press
5 Box jump
7 Wall ball
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
6min AMRAP
20 DU
10 Mt.climber
WOD2:
Every 2min×5
1) 10 Cals row
2) 10 DB Thruster
WOD3:
For time 10min
10-9-8-7-6-5-4-3-2-1
Slam ball
Sit up
2024/07/22
MON
＜CrossFit＞
Warm-Up:
Practice Movement
Skill, Strength:
Muscle Snatch 3x3
Hang Power SNatch 3x3
Power Snatch 5sets
WOD
"AMRAP10
2-4-6-8-10....
HSPU
KB Goblet Squat
Pogo Jump Burpee ( KB を前後にジャンプしてバーピー）"
LIGHT
Warm Up
Strength
3sets of
10/10 Half Kneeling Landmine Press
10/10 Skater Squat (ad: DBs)
10 Banded Pull Apart
WOD1
5rds for time
10 DB Thruster
6 Sit Up
6 Burpee
12min cap
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Alternating EMOMx12
1)8each Plate Overhead FWD Lunges
2)20 Abmat Situps
3) AMRAP Burpees
*goal 15 Burpee
WOD2:
3 Minute AMRAP
DU's
WOD3:
“Stairway to Heaven”
11 Minute AMRAP
21 KBS
15 Goblet Box Step Ups
9 Lateral Burpee Box Jump Over
2024/07/21
SUN
＜CrossFit＞
Warm-Up:
Practice Movement
Skill, Strength:
"Practice SPlit Jerk for 10min
then
3-4sets of
strict Press+2 Push Jerk + 3 SPlit Jerk
WOD
"Every 4min×3
①
50DUs
25 Sit Up
Max Calories Row
1min Rest
②
50DUs
25 T2B
MAX cals row
1min Rest
③
50DUs
25 V-Up
Max Cals Row
"
LIGHT
Warm Up
Strength
"„FILTHY 50 (FITNESS)“ (Time)
FOR TIME
30 Box Jump (20)
30 Ring Rows
30 Kettlebell Swings (16/12)
30 Walking Lunges
30 Knees to Elbow
30 Push Press (45/35)
30 Plate Good Mornings (25/10)*
30 Wall Balls (14/10)
30 Burpee
100 Single Unders
time cap 25min "
WOD1
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"21-15-9
Cals row
Burpee box jump over"
WOD2:
18-15-12
Cals Bike
High plank DB row (R+L=2)
WOD3:
15-12-9
400m Run
Devil press
