2024/06/02
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Uppder Body Horizontal Push/Pull
Super set 4set
8 Bench press
8 Bent over row
*Building up to 8RM
WOD
15min AMRAP
200m Run
10 Burpee box jump over
5 DL(185lb/135lb)
Ad:225lb/155lb
*bigger class : Burpee Box Jump
LIGHT
Warm Up
Strength
3 Rounds (For Quality)
12 Dual Dumbbell Deadlift
10 Single Leg Glute Bridges (each leg)
20 Banded Good Mornings( Boys: Green, Girls : Black)
*fitness: 8-8-16
WOD1
Every 4;00 x3
50 Double Unders (or 100 singles)
8/8 Weighted Step-Ups @ 1xDB
8 Push Up
8 Dumbbell Goblet Squats
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
3 Rounds for Time
15 Plate Toe Touch
20 Late Russian Twists (R+L=1)
10 Right Side Plank with Hip Raises
10 Left Side Plank with Hip Raises
10 V-Ups
WOD2:
AMRAP6
3-6-9-12-15....
Goblet Squat
KB Swing
Sit Up
WOD3:
AMRAP12
buy in 50 Mt.Cimber ( R+L=1)
10 Dual DB Hang Power Clean+ Press
10 Dual DB Reverse Lunges
10 Ring Row
20 Body Weight Lunges ( 10 each)
2024/06/01
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Back SQ
8rep×3set
Then
Front SQ
8rep×3set
WOD
Annie practice
For time 15min
100-80-60-40-20
DU
20-16-12-8-4
T2B
LIGHT
Warm Up
Strength
"Press Day *giant set
・Strict Press
3x10 reps
・Strict Banded Pull-Ups
3 x15-20 reps
・Single Arm Dumbbell Tricep Extension
3 x8-12 reps (per arm)
Rest 90 seconds between sets.
WOD1
AMRAP 9
(As many rounds as possible in 8 minutes)
15/12 Calories Row
15 Air Squat
15 Ring Rows
5 Wall Walks/Inch Warm Push Up
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
AMRAP 6
10 KB Swing
10 Air Squat
5 Burpee
5 Box Jump
WOD2:
10min Max Calories on Machince
WOD3:
"3sets of
10 Sit Up
10 V-Up
20 Bicycle Sit Up
30 Elbow Plank
ad; 15 each, 30 Bicycle , 40s Plank "
【WL】*heavy day!
1)Snatch
2x2 Light
2x2 Midlle
2x1 Heavy
2) Snatch pulls
4x3 @ 115%
3)
Clean Jerk
5set to building up to heavy
4) Back squat
3x2 @ 85%
5) High Box Jump
3x 3reps ( 膝は20－30°しか曲げない）
2024/05/31
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pull strength
4set
8 Barbell Bent over row
12 DB Reverse fly
5-8 C2B/Pull up(Kipping)
Begginer:10 Kipswing
WOD
12min AMRAP
6 each KB snatch
6each Push press
12 Box jump
LIGHT
Warm Up
Strength
Bench Press
5RM in 4sets
WOD1
For time of ;
31-21-11
WB
KB Swing
Plate Jump ON/OFF (20/15kg)
Plank Dips (R+L=1)
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Koki Choice
WOD2:
Koki Choice
WOD3:
KOki Choice
a)Clean & Jerk
5x1 @ 85+%
b)Snatch balance
3x2 @ 90% of 1Rm Snatch
c) Snatch
5x1 building Up to heavy
d) Front squats
3x2 @ 90%
2024/05/30
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
"BASELINE"
For Time: 24minutes workout
500 meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
x3sets
on the 8 min cap x3set
*score; slowest time
LIGHT
Warm Up
Core 120 reps
Strength
Deadlift
5x3reps
*building up to heavy triple
*昨日クロスフィット来た人はGood Morning 3x8reps
WOD1
Every 6 Minutes - ２rounds
8 DB Chest Press
12/10 Calories Row
20 DB Heel Elevated Goblet Squat
14 Plate Ground to Overhead
8 Toes to Bar / Hang Knee Raise
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOMX12
1) 45s KB Swing ( Russian )
2) 20 Sit Up
3)15/12 Calorie on row
4) Rest
Rest 3;00
WOD2:
EMOMx12
Min 1: 25 squat jumps
Min 2: 20 plate ground to overheads
Min 3: 15/12 Clories On Bike
Min 4: rest
WOD3:
2rounds for time:
16 Alt DB Hang SNatch
8 Box Jump
16 SIngle DB Goblet Squat
8 Box Jump BUrpee
(15kg/35lb)
Cap 10min
a)Clean & Jerk
2x2 @ 85%
b)Snatch balance
3x2 @ 90% of 1Rm Snatch
c) Snatch
5x1 building Up to heavy
d) Front squats
3x2 @ 90%
2024/05/29
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
5x5*Building up to heavy
WOD
4rds for time;
10 KB Step up ( 20/16inch)
15 American KB Swing (53/35#)
10 T2B
15 KB Sumo Deadlift HIgh Pull
15/12 calories on row
LIGHT
Warm Up
Core 120 reps
Strength
not for time :
50 Barbell Hip Thrust
50 Walking Lunges
25/25 one Hand Row
*beginner; 30each
WOD1
AMRAP12
15 Calories on Row
12 DBs Step Up
9 Devil's Press
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMARAP7
10 Box Jump
10 Mt.Climber (R+L=1)
10 Yasuto jack (jumping jack quater SQ)
10 Knee to Elbow (R+L=1)
10 SKater Hop (R+L=1)
WOD2:
"1-2-3-4-5-6-7 reps of:
burpees
jumping squats
v-ups
push-ups"
*time cap =7min
WOD3:
3rds for time
10 DB G2OH
10 WB
12/10 calories row
【with coach】
W-up:
Animal walk > Line drill
Skill, Strength:
KB Crossbody strength
3sets of
10each Helicopter bulgarian squat
10each 1/2 kneeling rotational press
10each Rear foot elevated crossbody RDL
WOD:
4round(30sec on 45sec off)
Deadlift
DB Onehand row
Front Plank march*slow
Kipping pull up
2024/05/28
TUE
＜CrossFit＞
Murph
Warm-Up:
Coach's Choice
Skill, Strength:
review Movement and run course
WOD
For time: cap 55min
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
Fitness:
For time:
800-meter run
Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats
Then, 800-meter run
LIGHT
Warm Up
Strength
Box Squat
3sets x 6reps
into
Side Star Plank 20sec each
WOD1
"AMRAP 13
400m Run or 500m Row
5 Ring Row
10 Push Up
15 Air Squat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Core 10minutes coach's Choice
WOD2:
Half Murph for time of :
800m Run
10sets of
5 Ring Row
10 Push Up
15 Air Squat
800m Run
2024/05/27
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back SQ 4set
6 Back SQ
After each set
10 Thruster(95lb/65lb)
WOD
11min AMRAP
6 T2B
8 DB Alt Hang SQ clean(50lb/35lb)
12 DB box step up over(24/20)
LIGHT
Warm Up
Strength
Push Press+ Push Jerk
(2+2)x4set
WOD1
"For time of:
21-15-9
Burpee
Box Jump
DB Push Press
Sit UP
*12min cap
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
For time of:
8 KB SWing
6 walking lunges (each side)
16KB swing
6 walking lunges (each side)
24 KB swing
6 walking lunges (each side)
32 KB swing
6 walking lunges (each side)
*ad : hold weights
*cap =10min
WOD2:
10 minute AMRAP of:
30 double-unders
15 DB Alt Snatch
WOD3:
"500m Rowing x 2set
*rest 2min between sets
【with coach】
W-up:
Mobility >>>Core
Skill, Strength:
3 x 10 Zercher Squat
then
3sets x 45sec each. rest 1min in between
15sec for transistion
BB Overhead march
Banded Single KB hold march
Weighted hip lift march
WOD:
4rds for time;
10 Box Step Up
20 G2OH
25DUs
cap 12min
