2024/06/16
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
12 EMOM
1) 30-50 DU
2) 3-5 Bar MU/C2B/Pull up
3) 5 HSPU/10 f HS walk
WOD
"EMOMx12
1) 15 WB
2) 15/12Calories on Row
3) 10 Burpee
*beginner; 10,12/8, 8
LIGHT
Warm Up
Dynamic Warm Up
Strength
"Tempo Back Squat
3reps x 3sets
５秒で下がる、5秒キープ、5秒で上がる
WOD1
AMRAP９
3-6-9-12-15...18
DB Thruster
T2B/ Hang Knee Raise
*25DUs after each set
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"6min For time
24-18-12-6
Lunge jump
High plank shoulder tap
WOD2:
"6min AMRAP
8 Plate G2OH
16 Plate on jump
WOD3:
"8min EMOM
1) 45sec Row
2) 6-8 Man maker
2024/06/15
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Heavy Thruster *from rack
5-4-3-5-4-3
*second Wave should be Heavier
*2回目の5-4-3は1回目より重く！
WOD
Jackie
For time 12min
1000m Row
50 Thruster(45lb/35lb)
30 Pull up
*goa; under 9:00
time cap 11minutes
LIGHT
Warm Up
Core 5min
Strength
EMOMｘ５
8 DB Push Press
6 DB Front Squat
4 DB Lunges (2/2)
WOD1
3min on/ 2min off x3
20/16 Cals row
8 Ring Row
8 DB G2OH
8 Burpee
*ゴールは一周を3分以内に終わらせる
＊＊終わらなかったら、次はそこからスタート
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
6 EMOM
3-5 Devil press
WOD2:
15min AMRAP
15 Cals row
15 Empty bar Thruster
15 Sit up
WOD3:
TABATA
1) Burpee tuck jump
2) High knee
Saturday
Snatch
5sets x 3reps
Clean Complex
"Clean DL+ Power Clean + Clean+ Jerk
5sets ( Every2;00) +5min Warm Up "
Snacth Balance
3sets x 4reps
Back Squat
3sets x 4reps
Box Jump
3x5
2024/06/14
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press+ 2 Push Press + 3Jerk
3sets
*1-2 warm up set then every 2:00
WOD
EMOMx21（work 45s/ transition 15s)
1) 200m Row
2) 15 American KB swing
3) 400m Bike
4) 30sec KB Front rack hold
5) 200m Rum
6) 20m Farmars carry
7) Rest
*3sets
LIGHT
Warm Up
Coach's CHoice
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:
MAX Wall ball (10min)
Every1min 5 Medicine ball clean
Goal:100rep up
WOD2:
Every2min ×3
200m Run
5 Burpee
Ad:10 Burpee
WOD3:
For time 10min
200 DU
500m Row
1000m Bike
Thursday/ Friday
Clean Jerk
5sets x 3reps
Snatch Complex
"SNatch DL+ Pwr Snatch + Squat SNacth
5sets (every2;oo) +5min Warm Up "
BTN Push Press
3sets x 4reps
Front Squat
3sets x 4reps
Pull Up
3x5
2024/06/13
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
4set
3 F SQ+3 Back SQ(Same Weight)
*F SQ が終わったらすぐBack SQ
WOD
AMRAP10
7 T2B
5 DeVIl's Press (50/35#)
3 Burpee Box Jump
LIGHT
Warm Up
・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
For time of ;
4rds
15 Calories Row
10 BUrpee over the row
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Tei menu!
2rd For time 10min
15 Wall bal
15 Box jump
15 Sit up
15 Plate G2OH
Every 1min 3 Burpee
WOD2:
8 EMOM
1) 20 Mt.climber+20 Runner+20 Plank jacks
2) 30-50 DU
WOD3:
TABATA
Bike
Shutlle run
Thursday/ Friday
Clean Jerk
5sets x 3reps
Snatch Complex
"SNatch DL+ Pwr Snatch + Squat SNacth
5sets (every2;oo) +5min Warm Up "
BTN Push Press
3sets x 4reps
Front Squat
3sets x 4reps
Pull Up
3x5
2024/06/12
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
若者の全てEvent 1
10min AMRAP
10 KB single arm Hang Power Snach(24kg/16kg)
8 KB single arm over head Walking Lunges
4 BMU
Begginer:16kg/12kg,Pull up/C2B
WOD
若者の全て Event3
15min Time cap
27-24-21-18-15-12-9-6-3
Cals row
Box jump over(24/20)
LIGHT
Warm Up
Strength
EMOMx6
1)7DL
2) 5Arnold Press
WOD1
AMRAP 12
12 Hand Release Push Up
16 Gorilla Row
20/18 Calories Row
＜HIIT＞
Warm-Up:
WOD1:
EMOMｘ１５
1）10 Burpee
2) 15 Squat Jump
3) 15 DB Push Press
4) 20 Jumping Lunges
5) 20 Russian Twist s
WOD2:
For time of
400m Run
500m Row
1600m BIke
50 SIt Up
WOD3:
Coach's CHoice
With coach:
W-up:
Coach's Choice
Skill, Strength:
15min Squat Snatch Practice
-2 Tall snatch
-2 Dip snatch
-1 from mid tight
-1 Hang snatch
-1 below knee
-1 from floor
increasing weight style.
strong>WOD
12EMOM
1) 15 WB
2) 15cal Row
3) 20 DB lunge
4) 10 BB Thruster
2024/06/11
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
4set
12 Bench press
12 Bent over row
WOD
Annie!!
For time 10min
50-40-30-20-10
DU
Sit up
6-7min Elite
7-8min Ad
8-9min Rx
9-10min Fitness
LIGHT
Warm Up
Strength
・Strict Pull Up
3x 10 reps ( Banded/Assisted )
・Weighted Push Up
3x10 reps
WOD1
For time;
30-20-10
Alt DB Hang Snatch
Sit Up
200m Run
＜HIIT＞
Warm-Up:
Ladder
WOD1:
WOD2:
WOD3:
With coach:
W-up:
Coach's Choice
Skill, Strength:
WOD
2024/06/10
MON
＜CrossFit＞
Warm-Up:
Coach's Choice(10min warm up)
Skill, Strength:
3 position snatch for 15minutes
SN DL+High hang SN+Middle of thigh SN+Hang SN
WOD
12min AMRAP
9 DB push press
6 DB Burpee box step up(35/25)(24/20)
3 Wall walk
LIGHT
Warm Up
Strength
"Press Day
・Strict Press
3Sets of 10 reps
Strict Banded Pull-Ups
・3 Sets of 15 reps
Single Arm Dumbbell Tricep Extension
・3 Sets of -10reps (per arm)
Rest 90 seconds between sets.
WOD1
For time;
10-20-30
Box Jumps
Wall Ball
Row Calories
＜HIIT＞
Warm-Up:
Ladder
WOD1:
Banded Hip Exercise for 10minutes
WOD2:
AMRAP8
20 Mt.Climber
20 Reverse Lunges
10 Burpee
10 Push Up
WOD3:
"2rds of ;
400m Run
30 WB
20 T2B / Hang KNee Raise
10 Devil's Press
With coach:
Snatch
Skill n strength:
5min with empty bar slow snatch n speed snatch one by one.
then
Increasing 1 snatch weight in 15min
WOD:
AMRAP 10
12 DL
9 KB Swing
6 KB Goblet SQ
200m Run
