2024/06/09
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice(10min warm up)
Skill, Strength:
15min Practice
3 DL +3 Clean(最小限のレスト）
Begginer:5 DL +5 Hang Clean
Focus:hinge+Double Knee bent
WOD
Every 3min ×5
200m Run
10 Thurster(95lb/65lb)
Ad:15 Thurster
Shoulder pain:15 F SQ
LIGHT
Warm Up
Strength
3 Rounds (For Quality)
8/8 Single Leg Dumbbell Deadlift
10/10 Single Leg Glute Bridges (each leg)
15Banded Good Mornings
WOD1
For time;
100-80-60-40-20 DUs or Single
5-4-3-2-1 Wall Walk ( Inch Warm Push Up
15-12-9-6-3 Sit Up
*15minutes cap
＜HIIT＞
Warm-Up:
Ladder
WOD1:
Circuit 35 on 15 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 Caloreis Row
WOD3:
For time;
25-20-15-10
Reverese Crunch
Air Squat
Thursday/ Friday
Saturday
1)Clean Jerk
5sets x 3reps
2)Snatch Complex
"SNatch DL+ Pwr Snatch + Squat SNacth
5sets (every2;oo) +5min Warm Up "
3)BTN Push Press
3sets x 5reps
4)Front Squat
3sets x 5reps
5）Pull Up （weighted）
3x5
2024/06/08
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice(10min warm up)
Skill, Strength:
"Strict Press+ 2 Push Press + 3Jerk
3sets
*1-2 warm up set then every 2:00
WOD
"ZipangMaster Throwdown Test4 &Test5
Test4 Cap 10min
25 Pull Up→Ring Row
50 Power Snatch(34/25kg)
25 Pull Up
Test 5 10min
21 Toes 2 Ring
9 Devil's Press (17.5/12,5kg) (40#/30#)
15 T2Ring
7 Devil Press
9 T2ring
5 Devil's Press
6 T2B Ring
*１０分ごにTEST５スタート
＊大宮はT2Bに変更
LIGHT
Warm Up
Strength
Coach's Chocie core 15min
WOD1
"Single DB Workout "
AMARP12
DB Snatch
Single DB Devil Press
Single DB Thruster
DB Deadlift Arm Curl to Press
Goblest Squat
Single DB Push Up
-25 DUs (50 Single)
*after each set Jump Rope
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
"AMRAP6
20 Plate toe Touoch
20 Russian Twist (R+L-2)
20 Side Kick through "
WOD2:
"For time;
10 KB Swing
20 Box JUmp
15 KB Swing
20 Box Jump
20 KB Swing
20 Box Jump
WOD3:
"For time ;
25 Ring Row
50 DB Alt Hang Snatch
25 /20 Calories Row
Thursday/ Friday
Saturday
1)Clean Jerk
5sets x 3reps
2)Snatch Complex
"SNatch DL+ Pwr Snatch + Squat SNacth
5sets (every2;oo) +5min Warm Up "
3)BTN Push Press
3sets x 5reps
4)Front Squat
3sets x 5reps
5）Pull Up （weighted）
3x5
2024/06/07
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Front SQ
5rep×3set@65-80%
Then
Back SQ
5rep×3set
WOD
"8min cap
21-18-15
American KB swing
Cals row
LIGHT
Warm Up
Strength
"EMOMx6
1)7DL
2) 5Arnold Press
WOD1
EMOMx12 (30-40s on )
1) Barbell Thruster
2) Burpee Box Jump
3) KB HOld
4) REst
＜HIIT＞
Warm-Up:
Vicotr's choice
WOD1:
Vicotr's choice
WOD2:
Vicotr's choice
WOD3:
Vicotr's choice
Thursday/ Friday
1)Snatch
5sets x 3reps
2)Clean Complex
"Clean DL+ Power Clean + Clean+ Jerk
5sets ( Every2;00) +5min Warm Up "
3)Snacth Balance
3sets x 5reps @70%ish
4)Squat
3sets x 5reps
5) Box Jump
3x5
2024/06/06
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Work on your weakness!
好きなスキルを15分練習！
WOD
Movement Prep:
Danny :
20min AMRAP
30 Box jump(24/20)
20 Push press(115lb/75lb)(52kg/34kg)
30 Pull up
Goal:3rd!Must!"
LIGHT
Warm Up
Core 120 reps
Strength
・Strict Pull Up
3x 10 reps ( Banded/Assisted )
・Weighted Push Up
3x10 reps
・Half Kneeling Wood Up with DB
3x8/8
WOD1
EMOMx12
1) 15-20KB Swing
2) 15-20 WB
3) 1min Row
4) Rest
＜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:
3 Rounds (For Quality, Superset)
8-12 Alternating Dumbbell Curtsy Drop Lunge(each side) (前足はプレートの上）
8-12 Weighted Glute Bridge (ダンベルをお腹に乗せる）
15 Banded HipThrust
Rest 90s
WOD2:
AMRAP 10
2-4-6-8-10-12-14…reps of
Double Dumbbell Hang Clean & Jerk
Shuttle Run
WOD3:
Time cap5min
50 Burpee Lateral Box Jump Over ( Step Up)
*横向き
Beginner; 30 reps
Thursday/ Frinday
1)Snatch
5sets x 3reps
2)Clean Complex
"Clean DL+ Power Clean + Clean+ Jerk
5sets ( Every2;00) +5min Warm Up "
3)Snacth Balance
3sets x 5reps @70%ish
4)Squat
3sets x 5reps
5) Box Jump
3x5
2024/06/05
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"15min Practice
5 DL +5 Clean
Begginer:5 DL +5 Hang Clean
Focus:hinge+Double Knee bent"
WOD
For time:
3rd
15 DB Hang snatch
30/25 Cals row
60 DUs(120 Singles )
time cap: 15min
ad: DB Hang Squat Snatch
LIGHT
Warm Up
Strength
Box Squat
3sets x 6reps
after each sets
front, side plank 20s
WOD1
3rds for time;
10 DB Power Clean
10 DB Push Press
20 Alternating Leg V-Up (10/10)
cap 8min
＜HIIT＞
Warm-Up:
"3 Rounds (For Quality)
1-Minute Aerobic Work
10 Plank Shoulder Tap (5/5)
20 Flutter Kick (10/10)
10 Reverse Lunge into High Knee (5/5) "
WOD1:
"
AMRAP８
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
10-9-8-7-6-5-4-3-2-1 reps of
・Push-Up
Run 200m between each round.
Time Cap: 20 Minutes
WOD3:
3rds of ;
10 Sit Up
20 Russian Twist
10 Reverse Crunch
20 Flatter Kicks
With coach:
W-up:
Coach's Choice
Skill, Strength:
3sets of
6 Deadstop FSQ
6/6 Slider RDL
Skills
15min Snatch Practice
strong>WOD
7min Death by Row
Start from 12cal, add 1cal by rounds
Reset the monitor every rounds
2024/06/04
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOM 6
1 False Grip Ring Pull-Up + 1 Strict Muscle Up
Note: Perform band assisted if need to scale
or 3 ring pull-up and 3 ring dips for every strict
muscle up.
WOD
EMOM 20
(Every minute on the minute for 20 minutes)
Min 1: 15/12 Cal Bike
Min 2: 10-15 Wallballs @ 20/14lbs
Min 3: 10-15 Toes To Bar
Min 4: 10-15 Burpees
LIGHT
Warm Up
Strength
・Bench Press (2-Second Pause)
３ Sets of 6 reps @70%
Pause for 2-seconds at the bottom of each
rep.
・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
3 Rounds
2 Minutes On: 1 Minute Off
10/8 Cal Ski or row
10 Dumbbell Front Squat
10 Dumbbell Push Press
10 Burpees
Start round where you left off each 2-minute
interval. *終わったところからスタート
＜HIIT＞
Warm-Up:
Ladder
WOD1:
3rds fot time :
30 Squat Jack (スクワットして床タッチ）
20 Mountain Climber (10/10)
20 Bodyweight Step-Up (10/10)
WOD2:
AMRAP20
15/10 Calories on Bike
20/17 Calories on Row
400m Run
20 Banded Triceps Press Down
20 Jumping Pull Up or Pull Up
WOD3:
With coach:
W-up:
Coach's Choice
Skill, Strength:
WOD
2024/06/03
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
AMRAP12 for Quality
6 High Box Jump(30inch/24inch)
6 Ring Dips
30 second Hand Stand Hold
6 burpee-pull-ups
*Goal 2-3rounds
WOD
15-12-9 reps of:
Barbell OH lunges (each side)(43/29)
hang snatches
*12min cap
LIGHT
Warm Up
Strength
Core! Coach's Choice
WOD1
AMRAP 7 Minutes
20 Single Arm Dumbbell Hang Snatch
10 Push-Up Dumbbell Pull Through
Rest 3 minutes
AMRAP 7 Minutes
20 Single Arm Dumbbell Hang Clean & Jerk
10 Burpee Over Dumbbell
＜HIIT＞
Warm-Up:
band hip/glutes exercise
WOD1:
" AMRAP 8
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
With coach:
W-up:
Coach's Choice
Skill, Strength:
20min Snatch Practice
1 Hip snatch
3 Hang power snatch
1 Squat anatch
WOD
12min AMRAP
10 KB Swing
5each Suits case DL
10 Gblet squat
5each SA KB lunge
500m Row
