2024/07/20
SAT
＜CrossFit＞
Warm-Up:
Practice Movement
Skill, Strength:
10min practice
・Clean DL
・Clean pull
・Musle clean
・Tall clean
・Front SQ bottom position
then 10min Clean complex
Power clean+Middle clean・+SQ clean
WOD
"3rds for time :
20 Box Jump (24/20)
20 T2B
20 DB DL (22.5/15)
*rest 1:00 and repeat
15min cap
LIGHT
Warm Up
Strength
Midline: EMOMx12
Min 1: 20sec Hollow Rock+20s Super Man Hold
Min 2: 45 sec elbow jacks
Min 3: 45 sec Russian Twists
WOD1
Conditiocning:
AMRAP10
Buy in 40/30 Calories Row
10 Air Squat
5 Ring Row
10 KB Swing
5 Push Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Every 20sec (6min)
1) Knee to ellbow
2) DBL kick burpee
3) Mt.Climber
4) V-up
5) Reverse burpee
6) Rest
WOD2:
15EMOM
1) 30-60 DU
2) 10 Sam ball+10 Wall ball
3) 10-15 Sit up
WOD3:
"Core
3set
10 Hang knee rise
12 Waper
warm up:
sotss Press 3x5reps
Single Leg Box Jump 3x3each (着地は両足）
１）
Jerk Dip 90% x4 x2
２）Snatch - Building Up to a heavy single;
75% of that x 1 x 5; 1 min rest
3)Clean & jerk - Building Up to a heavy single;
75% of that x 1 x 5; 1 min rest on drop sets
4)Front squat - heavy single; 80% of that x 2 x 2
2024/07/19
FRI
＜CrossFit＞
Warm-Up:
Practice Movement
Skill, Strength:
Team of 2 For time 20min
10rd (5rd each)
20/16 Cals row
10 Burpee over the row
WOD
For time 10min
10-8-6-4-2
SQ Snatch(95/75)
BBL front rack Box step up down(20/16cm)
ad:115/95
LIGHT
Warm Up
Strength
Practice Squat
any type( Back, Front, Overhead)
3x8reps
*1-2sets of warm up
WOD1
3rds for time;
400m Run/Row, 800m BIke
19KB Swing
19 DB Push Press
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"Every2min ×4
200m Run
MAX Cals row
1min Rest
WOD2:
7 EMOM
5 BBL Hang clean
5 Thruster
5 S2OH
Ad:5..6..7..8..each rep"
"For time 10min
50 Burpee box jump over
Start +Every 1min 5 Sit up
Ad:T2B"
WOD3:
For time 10min
50 Burpee box jump over
Start +Every 1min 5 Sit up
Ad:T2B
warm up:
sotss Press 3x5reps
Single Leg Box Jump
Exercise 1:
Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
Execise 2:
Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
Exercise3 :
High-hang snatch - 60% x 2sets x 4reps
Exercise 4:
Power clean &Push Press + jerk +- 60% x 1 x 10; 1 min rest
Exercise5:
Reverse Lunges 3x6/6
2024/07/18
THU
＜CrossFit＞
Warm-Up:
Skill, Strength:
"Kipping Pull UP Day
*5min Kipping Practice
10 Min Emom
5-15 reps each minute.
*ad; c2B
**you can add 1 rep each rounds
Beginners
Kip swings
WOD
"WOD:
“Cold Brew”
3 RFT
20 Alternating DB Snatches (50/35)
400m Run
20 Wallballs (20/14)
*time cap 15min
LIGHT
Warm Up
Strength
"""Pull Up
*practice Kipping
then
Strict Pull Up ( Feet assisted )
3x8
DIps
3x8"
WOD1
"AMRAP10
Buy in :800m Row
AMRAP in the remaining time of;
3 Dual Dumbbell Devil Press
6 Dual Dumbbell Push Press
12 American KB Swing
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"For time 10min
300 DU/600 SU/400 (200each SU/DU)
Every 1min 15m Shuttle tun
WOD2:
"EMOM 12min
1) 15/12 Cals row
2) 15 Thruster
3) 10-15 Burpee over the row or bar
4) Rest
WOD3:
"3rd
10 Devil press
20 Sit up/T2B"
warm up:
sotss Press 3x5reps
Single Leg Box Jump
Exercise 1:
Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
Exercise2 :
High-hang snatch - 60% x 2sets x 4reps
Exercise 4:
Power clean &Push Press + jerk +- 60% x 1 x 10; 1 min rest
Exercise5: *時間があれば
Reverse Lunges 3x6/6
2024/07/17
WED
＜CrossFit＞
Warm-Up:
Skill, Strength:
1000m Row×3
Focus:Technique+Pacing
WOD
7min AMRAP
7 Barfacing burpee
7 Thruster(75lb/55lb)
2min Rest
7min AMRAP
70 DU
7 Devil press
LIGHT
Warm Up
Strength
AMRAPx6
8 Russian Twists Holding a DB*
8 Crunches
8 Double Leg Raises
8 Floor Wipes
WOD1
For time; with your Partny
1500m Row (switch every 250m)
100 Russian KB Swings
100 V-Up
100 Runner ( Togther)
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
6:10 AMRAP
8 Russian Twists Holding a DB*
8 Crunches
8 Double Leg Raises
8 Floor Wipes
WOD2:
3rounds for time of:
15 Burpee
15 Ring Row
15 Air Squat
WOD3:
3min. AMRAPx 3
200m Row
15 Wall Balls 20/14lb.
Max American KB Swings (53/35lb.) in remaining time (Goal: 15+)
Rest 1min. Repeat For 43Total Rounds.
2024/07/16
TUE
＜CrossFit＞
Warm-Up:
Skill, Strength:
1)Box Jump
3sets x 5 reps
*as high as possible
2) Strength Speed
Every 2 Minutes x 5 Rounds:
1 Barbell Power Clean + 1 Barbell Squat Clean
- Build each round
WOD
Karen
For time 12min
150 Wall ball
LIGHT
Warm Up
Strength
2sets
15/15 Split Squat
15 SIngle Arm DB Press
10 Feet Elevataed Ring Row
10 Weighted Push Up
*1 set of warm up sets
ウォームアップセットで全部回数やること
WOD1
"10min. Ladder:
6 Cal Row
6 Wall Balls
*Add 2 Reps after Each Round
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
7 min AMRAP:
8 Toes to Bar/Hang Knee Raise
8/6 Cal Assault Bike
8 Plate Russian Twists(R+L=1)
WOD2:
3 rounds for time:
21/17 Cal Row
15 Box Jump (24/20inches)
12 DB Snatch
WOD3:
AMRAP6
20 Flutter Kicks
10 V-Ups
10 Sit-Ups
20 Alt Bicycle Sit UP
2024/07/15
MON
＜CrossFit＞
Warm-Up:
Skill, Strength:
5min Practice
・Back roll
・Banded press down
・Bar hang leg Throgh(Ring OK)
・Pull over
Then
Deth by T2B 10 EMOM
Every1min 1..2..3..10
Rx 5..6..7..15
Ad:10..11.12..13..20
WOD
"5rds for time of:
8 Front Squat (45/30kg)
12 Russian KB Swing (32/24kg )
15/12 Cal Row or 12/8 BIke cals
*15mins cap
LIGHT
Warm Up
Strength
3sets of
10/10 Half Kneeling Landmine Press
10/10 2 DB Single Leg DB
10 Banded pull Up
WOD1
"For time of :
1000m Row/ 2000m Bike
100 Bodyweight Lunges
30 Hand Relearse h Push Up
100 Air Squat
*cap 15min
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
LOts of Stretch
WOD2:
EMOM ｘ9 minutes:
①12/9 Calories Row
②6 Broad Jumps (Jump as far as you can)
③3 Woman Maker
WOD3:
"EMOMx15
Min. 1) Max cals Bike
Min. 2) Max Push Press (DB Or Barbell)
Min. 3) Max American KB Swings
Min. 4) Max Double Unders
Min. 5) Max Box Jump
Min. 6) Max Sit-Ups
Min. 7) Rest
Goals:
Min. 1) 10-15Cals
Min. 2) 10-20 reps
Min. 3) 15-25 reps
Min. 4) 60-75 reps
Min. 5) 10-15 reps
Min. 6) 20-25 reps
Min. 7) Rest"
2024/07/14
SUN
＜CrossFit＞
Warm-Up:
Skill, Strength:
For time 12min
42-30-18
Sit up
21-15-9
Burpee Box jump over
WOD
Death by cindy
Every 1min ×10min
5 Pull up/Ring row
10 Push up
15 Air SQ
Ad:3 MU 5 HSPU 10 Wall ball
LIGHT
Warm Up
Strength
3 Rounds (For Quality)
8/8 Single Leg Dumbbell Deadlift
10 Barbell Hip thrust
15 Banded Good Mornings
WOD1
AMRAP12
5 Pull Up(Ring Row)
10 Push Up
15 Air Squat
20 KB swing
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
12min AMRAP
15 Cals row
15 Empty bar Thruster
15 Sit up
30 Russian Twist
WOD2:
6 EMOM
3-5 Devil press
WOD3:
TABATA
1) Burpee tuck jump
2) Mt.CLimber
