2024/07/07
SUN
＜CrossFit＞
Total: 35minutes workout
Warm-Up:
Coach's Choice
Skill, Strength:
WOD
7rd For time (14min)
7 DL (185lb/135lb)
7 Bar Facing Burpee
Rest 7min then
3rd For time (14min)
20 KB Snatch(10each) (24kb/16kg)
20 T2B/Hang Knee Raise
LIGHT
Warm Up
Strength
AMRAP 6min
6 Calories on Row
8 Push Up
10 Ring Row
WOD1
For time of
15-12-9-6-3
Dips
Banded Pull Up
Air Squat
V-Up
DB G2OH
＜HIIT＞
Warm-Up:
WOD1:
For time of
15-12-9
Burpee Broad Jump
American KB Swing
Sit Up
WOD2:
For time
25 Ring Row
50 DB Alt Hang Snatch
25 Box Jump
50/40 Calories Row
*cap 13min
WOD3:
AMRAP 6min
20 Plate Toe Touch
20 Russian Twist (R+L=2)
20 Side Kick through
2024/07/06
SAT
＜CrossFit＞
Japan Championship EVENT 2
Warm-Up:
Skill, Strength:
WOD
For Time (Time Cap 10min)
100 DU
25 DBL DB Front Rack Lunge
25 Wall Ball
100 DU
25 Wall Ball
25 DBL DB Front Rack Lunge
100 DU
LIGHT
EMOM
Warm Up
Strength
EMOMｘ5min
8 DB Push Press
6 DB Front Squat
4 DB Lunges (2/2)
WOD1
EMOM X15min
1) 8 Ring Row + 5 -10Push Up
2) 5-10 Jumping Pull Up+ 5-10 Dips
3) Box Jump
4) Row
5) Rest
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Circuit 35s on 15s off x3
1) Cross Knee to Elbow + Jack ( High Plank position)
2) Jumping Lunge( Stay Low)
3) no Push Up burpee
4) 10 Fast High Knee + 10 Slow High Knee
5) Squat + Toe Touch
6) Tuck Up + V-Up
WOD2:
3sets of
15 DB Snatch
15 Box Step Up with DB
20/17 Calories Row
WOD3:
For Time
25-20-15-10
Sit Up
DUs
Max Out!
2024/07/05
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement Prep
WOD
"30min AMRAP(I go you go)
100 Cals row
80 Burpee box jump
60 Power clean
40 Snatch
20 MU/C2B/Pull up
LIGHTtrong>
Warm Up
Strength
"Squat ( Any Variation)
3x12reps
WOD1
"Single DB Workout
AMARP12
2DB Snatch
2Single DB Devil Press
2Single DB Thruster(横持）
2Single DB Lunges
-25 DUs (50 Single)
*after each set Jump Rope
＜HIIT＞
Warm-Up:
Victor 's Choice
WOD1:
Victor 's Choice
WOD2:
Victor 's Choice
WOD3:
Victor 's Choice
WL:
Max OUT!
2024/07/04
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
10min Practice 1RM Push press
5min Practice1RM Push jerk
WOD
15min Time cap
30-25-20-15-10-5
Wall ball
DB Snatch
LIGHT
Warm Up
Strength
Pull Up
*practice Kipping
the Strict Pull Up ( Feet assisted )
3x8
WOD1
EMOMx12
1) 15-20KB Swing + 10 Lunge Jump
2) 15-20 WB + 5 Sit Up
3) 40s Plank
4) Rest
＜HIIT＞
Warm-Up:
WOD1:
2set each / 45 s of work / 15 s of rest
①Rowing
②Kettlebell Alternating Reverse Lunge to Press
③Fast Feet to Reactive Sprawls
④Kettlebell Alternating Reverse Lunge to Press
WOD2:
Fran
21-15-9
thruster
Ring Row
WOD3:
For Time of
30/25 cals row
20 Burpee Box Jump
2024/07/03
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean complex in 15min
1 Clean DL+1 High hang clean+1 MD Clean
WOD
Every 2min×6
12 Alt DB SQ Clean
6 Burpee Pull up
Ad:Burpee MU
LIGHT
Warm Up
Strength
Core 10minutes
WOD1
with your partner (I go You Go)
400 DUs
200 Wall Ball
100 DBL DB G2OH
50 Sit Up
＜HIIT＞
Warm-Up:
10 seconds of work / no rest x3sets
Butt Kicks
High Knees
Mountain Climbers
Plank Up-Downs
WOD1:
Work for 20 seconds / rest for 10 seconds / repeat for 3 rounds
Air Squats
Alternating Jump Lunge
2-Pushup Burpee
WOD2:
1 set each / 30 seconds of work / 10 seconds of rest
Thrusters
Box Jumps
Pushups
Mountain Climbers
Bike
Jump Squats
Ball Slams
*mabye 2rds
WOD3:
Core Coach's Choice for 5minutes
2024/07/02
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5min Practice
・Back Roll
・Banded Press Down
・Bar Hang Leg Through (Ring OK)
Then
10 EMOM
5-10 T2B / Hang Leg Raise/Hang Knee Raise
Ad:Strict
WOD
12min AMRAP
1-2-3-4-5-6-7-8-9-10
Box jump over
2-4-6-8-10-12-14-16-18-20
Front Rack Lunge(95lb/65lb)
LIGHT
Warm Up
Strength
"3sets of
15 Back Squat
10 Ring Row or Pull Up
10/10 DB Reverse Lunges
10 Push Up "
WOD1
"AMRAP10
200m Row
10 Russian Twist
10 KB Swing
10 Box Step up with DBs"
＜HIIT＞
Warm-Up:
3rds of :
1-Minute Aerobic Work
5 Squat Jump
10 Scorpion (5/5)
30-Seconds Hollow Hold or Tuck Hollow Hold "
WOD1:
AMRAP6
8Double Dumbbell Deadlift8
8 Burpee Over Dumbbell
8Ring Row
WOD2:
"For time;
20-18-16-14-12-10-8-6-4-2 reps of
Walking Lunge Step
Wall Ball
Run 200m between each round.
Time Cap: 20 Minutes"
WOD3:
"3rds of ;
10 Sit Up
20 Russian Twist
10 Reverse Crunch
20 Flatter Kicks "
2024/07/01
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Rowing
500m x 4
*rest 1:00 between sets
**focus on technique "
WOD
"4rds for time
3 Wall Walk
5 Devil's Press
55 DUs
time cap : 15minutes ad: 5rds "
LIGHT
Warm Up
Strength
"Latereal Box step Down x8 3sets
Single Arm DB Chest Press x8/8 3sets"
WOD1
For time;
3rds of
24 DUs
20 Air Squat
16/12 Calories Row
12 Push Up
8 DB Power Clean
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
AMRAP 5
50 Double Under
3 Wall Walk (6 Inch Warm Push Up )
WOD2:
"AMRAP7
7DBs Power Clean
7 DB Front Squat
7 Jumping Lunges "
WOD3:
Rowing
1000m x 2
*rest 1;00 between sets
