2024/06/23
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement Practice
WOD
Hammer
5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
time cap: 25min "
LIGHT
Warm Up
Coach's CHoice
Strength
Core for 10mins
WOD1
For time of ; with your partner
100 Cals on Row
100 Box Jump
100 Wall Ball
400m Run
20min cap
*share the reps with your partner
＜HIIT＞
Warm-Up:
Card
WOD1:
10min AMRAP Pair wod (i go you go)
20 Plate G2OH
20 Burpee on Plate
20 Sit up
20 Cals Row
WOD2:
Pair wod
For time 10min
5rd
10 High five Push up
20 Syn Lunge jump
WOD3:
For time of ;
400m Run
50 Syn Air Squat
2024/06/22
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOM16
1) 1-6 Muscle Up /C2B/ Pull Up
2) 15 Banded GoodMoring ( Man; Green, Female; Black)
3) 1 ea Turkish Get up
4) 8 2KB Deadlift
WOD
"For time of :
2rds of
400m Run
15 DL
5 Wall Walk
time cap: 12min"
LIGHT
Warm Up
Coach's CHoice
Strength
Core Conditioning EMOMx12
1) 15-20 Sit Up
2) 6/6 Single DL Deadlift
3) 1 ea turkish get up
4) 20s ea star Plank
WOD1
4sets of
15 WB
200m Run
*rest 30sec
*cap 13minutes
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"30/15 x2 *extened Warm Up
1) Squat & Reach
2) Runner
3) SIde Kick though
4) Windmil
*take HR"
WOD2:
20/10 x4exercise 2sets
1)Battle Rope
2) Split Squat with MB
3) Russian Twist
4) Lunge + Rotation with MB
WOD3:
20/10 x2-3sets
1) Squat Jack-下半身
2) Butt Kicks-モモ裏
3) DB Thruster -全身
4) Pull Up-上半身
Clean Jerk
5sets x 2reps
Snatch Complex
"SNatch DL+ SnatchPull + 2Squat SNacth
5sets (every2;oo) +5min Warm Up "
BTN Push Press
4sets x 3reps
Front Squat
3sets x 4reps
Pull Up
3x5
2024/06/21
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min Practice
1 DL +1 Hang Clean+1 Clean
WOD
15min AMRAP
1-2-3-4-5-6-7-8-9-10…
Devil press(35lb/25lb)
10-20-30-40-50-60-70-80-90-100…
DU
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
AMRAP10
50 Mt.Climber
20 Wide Sqat
50 Bicyle Sit up
20 Goblet Squat
50 Alt Cross V-up
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
Full body Strength Use DBL KB
4 Sets
10 Push up
10 Row
10 DL
10 Goblet SQ
WOD2:
16EMOM×4 (40on / 20rest)
1) Burpee touch the target
2) KB carry Box Step up
3) T2B / HKR
4) Cardio Machine
WOD3:
TABATA
1) Plank Variation
2) DU / Single
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
2024/06/20
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3set
6 Military press
6 Seared DB shoulder press
6 KB strict Press
WOD
For time 20min
50-40-30
Cals row
American kb swing
KB OH Lunge walk(R+L=2)
*female -5 cals
LIGHT
Warm Up
Skill, Strength:
3 Rounds (For Quality)
8/8 Single Leg Dumbbell Deadlift
10 Barbell Hip thrust
15 Banded Good Mornings
WOD1
AMRAP12
15 Calories Row
12 American KB Swing
9 Burpee Over the row
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP 6
5 Ring Row
10 Air Squat
5 Push Up
10 SIt Up
WOD2:
Fot time; 15min
30 Cals row
10 Burpee Over the row
30 Cals Row
10 Burpee Tuck Jump
30 Cals Row
10 Burpee Broad Jump
female: 15 cals
WOD3:
For time of
300 DUs
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
2024/06/19
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
movement practice
WOD
21-15-9 reps For Time:
Thrusters (95/65 lb)
Lateral Burpees Over the Bar
Sit-Ups
In the remaining time (until 18:00), establish:
1 rep max Power Clean + Hang Squat Clean
Time Cap: 18 minutes
*2 score , time and weights
goal: finish Part A in 10minutes the part B
**beginner; 2 front Squat from the rack
LIGHT
Warm Up
Strength
Core 10minutes
WOD1
Every 9:00 x2
500/450m Row
40 Air Squat
30 Sit Up
20 Push Up
10 Pull Up
*goal: finish under 7:00 then rest 2;00
＜HIIT＞
Warm-Up:
WOD1:
Circuit 20/20 x3sets *not rest between sets
1) Battle Rope
2) Mt.Climber
3) Kb Swing
4) Russian Twist with MB
WOD2:
EMOMx12 *40s on/20s off
1) Row
2) WB
3) Burpee
WOD3:
Tabata
o) Push Up
e) V-up
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
2024/06/18
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
4set
5 F SQ+5 Back SQ(Same Weight)
*F SQ が終わったらすぐBack SQ
WOD
12min cap
60 Alt DB Snach(50lb/35lb)
50 Box step up over with DB
40 Pull up/ C2B
LIGHT
Warm Up
Strength
EMOMx6
1)7DL
2) 5Arnold Press
WOD1
Circuit 35/15 x5
1) BW Lunge or Lunge Jump
2) Sit Up
3) Burpee Box Jump
4) Russian Twists
5) KB swing
＜HIIT＞
Warm-Up:
Ladder
WOD1:
Not For time :
50 barbell Back Squat
50 Push press
50 Alt V-up
*men; 20Kg, female; 15kg
WOD2:
AMRAP20 ( with you partner)
p1; Row
p2; 10 Burpee On the plate
*score; meter
WOD3:
With coach:
W-up:
Coach's Choice
Skill, Strength:
WOD
2024/06/17
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"4set
10 Bent over row
10 Bench press
WOD
15 EMOM
1) 5 DL( 83/43kg )
2) 10 T2B
3) Rest
Ad:225/135
LIGHT
Warm Up
Dynamic Warm Up
Strength
"3sets of
10 Weighted Push Up
10 Pull Up
10 ea Side MB Toss
WOD1
"For time;
21-15-9
KB Swing
Burpee
Sit Up
*200m Run after each set
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"3rds
15 Sit Up
15 Burpee
15 Air Squat
15 Ring Row
WOD2:
"EMOMx12
1) Row
2) Core
45sec on/ 15 sec off
WOD3:
"Tabata
Devil's Press
with coach
Strength
Push jerk 5x5
wieghted Pull Up 5x5
WOD
40-30-20-10
Caloreis on bike
Alt DB Hang Snatch
Box Jumps
Wall Ball
time cap 22min
