2024/06/30
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Japan Championship Event1
WOD
For time;
21－15－9
Hang Power Clean
LateralBurpee Over the Bar
9-15-21
Shoulder to Overhead
T2B
Time cap 12 min
LIGHT
Warm Up
Strength
"Push /Pull/Press
Dips
３ Sets of 8reps
・Inverted Row (Supinated)
3 Sets of 8-12 reps
・Seated Dual Dumbbell Z-Press
3 Sets of 8-12 reps
Rest 90 seconds between sets.
"""""""
WOD1
"AMRAP8
8 Burpee
8 DB Push Press
8 Air Squat
Buy out 200m Run "
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
Tabata
1-5) Jumping Squat
2-6) Burpee
3-7) Jumping Lunges
4-8) Push UP
WOD2:
"for time of;
10-9-8-7-....1
sit Up
db Thruster
Air Squat "
WOD3:
Core AMRAP6
10 side Plank Dips
20 Alt V-up
30 Runner
2024/06/29
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Every2:00x5
1 DL + 1 Power Clean+ Hang Squat Clean
WOD
EMOMx20 (work40sec/rest 20s)
1) 15 Wall Ball
2) 10 Burpee Broad Jump
3) 15 /12 Calorie on Row or Ski
4) 20 BW Lunges
5) 10-15 Hand Release Push Up
6) 30s 2KB Front Rack Hold
7) Rest
LIGHT
Warm Up
Coach's CHoice
Strength
Bench Press 3sets x 15reps
DB Reverse Lunges 3x20reps(10each)
WOD1
EMOMｘ１０
1 Ring Row+ 1 KB Swing
*1分毎に１レップ足していく
*death By style (限界まで）
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"AMARAP5
5 Lunges
5 Tuck Up
5 Squat
5 Sit Up
10 Runner
*add 1 rep each round
WOD2:
"Full body Strength Use DBL KB
4 Sets
10 Row
10 DL
10 Goblet SQ
10 Ring Row
WOD3:
"27-21-15-9
Cals row
Burpee Box Jump
*No time cap until every one finish
1)Snatch
5sets x 2reps
2)lean Complex
clean Pull + Clean+ Jerk
4sets ( Every2;00) +5min Warm Up "
3)Snacth Balance
Find 3RM in 5sets
4)Back Squat
3sets x 5reps
5)Box Jump
3x5
2024/06/28
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min Practice
1 Push press+3 Push jerk
WOD
Every 5min ×3
2rd
10 Snach(75lb/55lb)
8 BFB
6 MU
Ad:95lb/65lb
LIGHT
Warm Up
Coach's CHoice
Strength
30/15 x2 *extened Warm Up
1) Squat & Reach
2) Runner
3) SIde Kick though
4) Windmil
*take HR
WOD1
Circuti 40/20 x3sets
1) Bike
2) Row
3) Thruster
4) DUs
5) Rest
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
8min AMRAP
200m Run
5 Dviil press
WOD2:
10 EMOM Deth dy Burpee
Every 1min
1 Thruster...2...3...4
1 Bar facing Burpee...2...3...4
WOD3:
For time 6min
1000m Row
Every 200m 10 Lunge jump
Clean Jerk
5sets x 2reps
Snatch Complex
SnatchPull + 2Squat SNacth
5sets (every2;oo) +5min Warm Up "
BTN Push Press
4sets x 3reps
Front Squat
3sets x 4reps
Pull Up
3x5
2024/06/27
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5set
3 Bench press(85%)
10 Bent over row
WOD
7min AMRAP×2
27 DU
21 Box jump over
15 cals row
9 T2B
2min Rest
LIGHT
Warm Up
Coach's CHoice
Skill, Strength:
EMOMx6
1)7DL
2) 10 Seated Rear Raise
WOD1
AMRAP12
15/12 Calories Row
12 Lunge Jump
9 Burpee
6 Sit Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3sets of
10 DB Deadlift
10 Thruster
30 Mt.climber
WOD2:
AMRAP5
8 Kb Swing
10 Goblet Squat
12 Plank Shoulder Tap
WOD3:
AMARP8
10 DIps
20 alt V-Up
10 Push Up
20 Alt Russian Twist
10 Burpee Tuck Jump
Snatch
5sets x 2reps
Clean Complex
"Clean Pull + 2 Clean+ Jerk
4sets ( Every2;00) +5min Warm Up "
Snacth Balance
4sets x 3reps
Back Squat
3sets x 4reps
Box Jump
3x5
2024/06/26
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5RM Front Squat in 3sets
then
3sets of 10reps of at 5RM FSQ
例）70-80-90 ←５RM FSQ
3x10reps @ 90kg
WOD
13min AMRAP
1-2-3-4-5-6-7-8...
Wall walk
2-4-6-8-10-12-14-16...
DBL DB walking Lunge
LIGHT
Warm Up
Coach's Choice
Strength
3sets of
20s 3way Plank ( Front, Side, Side)
20 Alt V-Up
10 Plank Row (R+L=1)
WOD1
For time:
10 Burpee
20 Air Squat
10 Burpee
30 American KB Swing
20 Air Squat
10 Burpee
40 DB Lunges
30 American KB Swing
20 Air Squat
10 Burpee
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
12min AMRAP
30 DU
20 Single arm DB Thruster
10 Box step up with DB
WOD2:
Every20sec ×5
1) Plate G2OH
2) SQ position Front punch(Plate)
3) Jamping jacks with Plate
4) OH Lunge
5) Rest
WOD3:
Tabata
1) Bike
2) Burpee
With coach:
W-up:
Coach's Choice
Skill, Strength:
20min Squat Snatch Practice
*heavier than last week
-2 Tall snatch
-2 Dip snatch
-1 from mid tight
-1 Hang snatch
-1 below knee
-1 from floor
increasing weight style.
strong>WOD
For time of 10min cap
30 Burpee
30 Air Sqaut
30 Sit up
20 Burpee
20 Air Sqaut
20 Sit up
10 Burpee
10 Air Sqaut
10 Sit up
Remaining time of Max reps of HSPU
2024/06/25
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"3set
6/6 Half Kneeling Shoulder press
then
3sets of
8/8 SA KB Press standing
WOD
For time 20 min
25-20-15-10-5
Cals row
DBL KB Front Rack Squat
DBL KB swing
**-3calories for female
LIGHT
Warm Up
Coach's CHoice
Strength
Tempo Back Squat
5reps x 3sets
3秒で下がる、3秒キープ、3秒で上がる
WOD1
3rds of
21/17 Calories Row
15 Russian KB Swing
200m Run
9 DB Front Squat
*大きいクラスはランとロウをスイッチしてスタート
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"EMOMx6
1）10-15 2KB Deadlift
2) 10-15 Sit Up/ Tuck Up/V-Up "
WOD2:
"With Your partner
AMRAP 10 min
20 DB Push Press
20 Box jUmp
20 Hang KNee Raise
20 Burpee over the DB
30s elbow plank ( 一緒に）
*share the reps equaly (ペアで半分づつ）
WOD3:
"For time of :
100 caloeies row
男性ペアは110、女性ペアは90"
2024/06/24
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement Practice
WOD
8 EMOM
1) 10/8 Cals Bike
2) 5 Snatch (95lb/65lb)
+5 Bar facing burpee
Ad;15/12 Bike 135lb/95lb
５min Rest
8 EMOM
1) 10/8 Cals row
2) 30sec Hand stand hold/10 Hand stand shoulder tap/10 f Hand stand walk"
Ad;15 Cals row 15f Hand stand walk
LIGHT
Warm Up
Coach's CHoice
Strength
"""・Dips
３ Sets of 8reps
・Inverted Row (Supinated)
3 Sets of 8-12 reps
・Seated Dual Dumbbell Z-Press
3 Sets of 8-12 reps
Rest 90 seconds between sets.
WOD1
"AMRAP7
25 DUs
2 Wall Walk
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
"AMRAP 6
6 calories row
8 DB Push Press
12 Bicyle SIt Up (R+L=1)
WOD2:
AMRAP7
5 DIps
10 Jumpping Pull Up
5 Push Up
10 Ring Row
WOD3:
AMARP9
5-10-15-20.....
American Kb Swing
Box Step Up (24/20inch) BW
Russian Twist with MB
