2024/05/26
SUN
＜CrossFit＞
Elizabeth
Warm-Up:
Coach's Choice
Skill, Strength:
Practice movement
WOD
21-15-9
Clean(135lb/95lb)
Ring dips
Begginer
21-15-9
Clean(95lb/65lb)
Push up
Post WOD:
MAX Pull up×3
After each set 10 Side Rise
LIGHT
Long
Warm Up
Strength
4sets of
5 Pull Up ( banded()
10 Push Up ( no KNee Push Up
15 Air Squat
*use bench to push up
WOD1
20 minute AMRAP of:
8 slam balls
10 butterfly sit-ups
400 metre run
8 dumbbell hang snatch (each side)
10 wall-balls
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOMx6 (3set each arm )
5 Kb Push Press
5 Single Arm KB Swing
5 KB Front Rack Squat
WOD2:
5rds for time;
4 DB thrusters
6 toes-to-bars
24 double-unders
T2B→Hang Knee Raise
DU→Single
WOD3:
1000m Row For time
2024/05/25
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
+Mini WOD Get your HR Up
Skill, Strength:
Practice movement
WOD
For time : 30min cap
5rounds of
12 DL
9 Hang Power clean
6 jerk
Comp:155lb/105lb
Rx+:135lb/95lb
Rx:115lb/75lb
Beginner; :95lb/65lb"
Fitness; Only Barbell
LIGHT
Warm Up
Strength
Core for 5minutes
WOD1
EMOM x24
1) 5 Push Up+ 8 DB Plank Row
2) 5 Squat + 10 Lunges with DB
3) 5 Push Up+ 10 Sit Up
4) 15 WB
5) 15/12 Calories Row
6) Rest
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
5min MAX DU
*Start +Every 1min 5 Burpee
WOD2:
4 rounds for time of:
6 Ring Row
２00 metre run/Row/400m Bike
6 High Plank shoulder taps (each side)
Time cap of 10 minutes.
WOD3:
AMRAP 10
"100 Flatter Kicks (R+L-2)
80FMt.,Climber
60 Box/Ring dips
50 Russian Twists( R+L=1)
50 v-ups
20 Inch Warm push Up
30 Box step-ups (each side)
【WL】
a. "Clean Jerk
2x2 70%
2x2 80%
2x1 85%
*set x reps
b)"Snatch Deadlift
4x3reps @ 110% of 1RM
c) "Snatch balance
3x3 @80%
d)Power Snatch + 2Snatch
3sets ( 好きな重さ）
d)Front Squat
3x3@85%
*optional
2024/05/24
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Back Squat
5sets of 2reps
*building up to heavvy double
start from 75% of 1RM
WOD
EMOMx12
min1) 4-6 Pistol Squat each
min2)2-10 HSPU or Pull Up 系
min3) 30-50DUs
min4) rest
LIGHT
Warm Up
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Strength
"DL 5x2reps '( Heavy )
Good Morning(Banded ) 3x15
*最初の3セットはGMと交互に後半2セットはデットリフトのみ
WOD1
4rds for time;
10 Box Step Up
20 G2OH
25DUs
cap 12min
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
7 EMOM
5 Empty bar Musle clean or Power
5 S2OH
5 F SQ
WOD2:
8min AMRAP
2 Wall wark
20 DU
10 V-up
WOD3:
"ABATA×2
Bike(High)
Plank jacks(Low)
【WL】
a. snatch →CJ（昨日来た人）
2x2 70%
2x2 80%
2x1 85%
*set x reps "
b)Clean Deadlift →snatch DL
4x3reps @ 110% of 1RM "
c) Power CLean + Clean + Jerk
3sets x（好きな重さ）
*3position SNatch ( Floor-Low Hang- Above knee )
d)Push Press Behind Neck
3x4 reps @85% "
d) Back Squat
3x3@85%
*optional
2024/05/23
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
4set
3 Pull up
6 Bent over row
6 each DB row
*beginner; 3sets
WOD
23min AMRAP
3 Wall wark
6 C&J(135lb/95lb) try not to drop the bar
8 T2B/Knee to elbow
12 Burpee lateral jump over the bar
LIGHT
Warm Up
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Strength 3 sets not for time of:
3 sets of:
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Single-Arm Dumbbell Rows x 8-10 reps each @ 2111
Rest 45 seconds
WOD1
2 sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups or Push UP
1 Minute of Strict Pull-Ups( Banded Pull UP)
Rest 3 minutes, repeat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Every1min×3set(9min)
1) DU
2) Burpee
3) Box Step up"
WOD2:
AMRAP8
1-2-3-4-5-6...
Box jump
A KB swing
WOD3:
For Time 10min
3rd
200m Run
20 Sit up
20 Empty bar Thruster
【WL】
a. snacch
2x2 70%
2x2 80%
2x1 85%
*set x reps "
b)Clean Deadlift
4x3reps @ 110% of 1RM "
c) Power CLean + Clean + Jerk
3sets x（好きな重さ）
d)Push Press Behind Neck
3x4 reps @85% "
d) Back Squat
3x3@85%
*optional
2024/05/22
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
10min For time
8-6-4-2
SQ Snatch(135lb/95lb)
Musle up/C2B/Pull up
Begginer
16-12-8-4
AIt DB SQ snatch
Ring row
WOD
12.3 Open
13 minute AMRAP of:
15 box jumps (24inch / 20inch)
12 reps DB push press (50/35#)
9 toes-to-bar
Score is total reps (partial rounds included).
LIGHT
Warm Up
Coach's CHoice
Strength 3 sets not for time of:
Core for 5minutes
WOD1
EMOMx25
1) Row
2) DUs/Singles
3) Lunges
4) Burpee
5)Rest
＜HIIT＞
Warm-Up:
WOD1:
3rds not for time
10 Front Squat
10 Push Press
10 Thruster
WOD2:
7 Rounds for Time
500m/400m Row
12 Burpees Over Rower
10 Box Jump Over (24/20″)
–Rest 1 Min Between Rounds–
WOD3:
Single Tabata
8 rounds of:
20 seconds double-unders
10 seconds rest
【with coach】
W-up:
Mobility >>>Core
Skill, Strength:
3 x 10 Zercher Sqaut
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:
20-18-16-14-12-10-12-14-16-18-20
Cal Bike
KB Swing
KB Deadlift
KB Lunge
Wall ball
Burpee
2024/05/21
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"15min practice
2 SQ Clean+3 F SQ
Beginner:2 High hang SQ clean+3 F SQ"
WOD
"13min AMRAP
1-2-3-4-5-6-7-8-9-10..
Burpee box jump over
DL
LIGHT
Warm Up
Coach's CHoice
Strength
"3sets of
10 DB Plank Through
20m SA Farmer's carry
8/8 KB or DB Windmil
WOD1
"AMRAP10
10 Push press
10 Front Squat
10 Burpee
10 Hang KNee Raise
＜HIIT＞
Warm-Up:
Card Warm Up
WOD1:
"3rds for time;
30 second plank
10 burpees
8 v-ups
20 Barbell Push Press
WOD2:
"For time of:
400 metre run
20 shoulder taps (each side)
50 mountain climbers (each side)
150 air squats
100 butterfly sit-ups
200 double-unders
20 wall walks
150 push-ups
WOD3:
stretch
2024/05/20
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5set
MAX Dips
60sec Hollow hold
Begginer;Banded Dips 3rep
WOD
12 AMRAP
8 SQ clean(61/43)
8 Bar facing Burpee
8 Jerk
8 Pull up
ad: 83/52
LIGHT
Warm Up
Coach's CHoice
Strength
Box Squat
3sets x 6reps
into
Side Plank 20sec each
WOD1
As far as possible 10min
4-8-12-16-20..28
KB Swing
Sit Up
DUs x2
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
EMOMx8
1) 16 KB DL
2) 16 Box Step Up
WOD2:
10 min AMRAP:
12 Calorie Row
36 Double Unders
12 Burpee Box Jump Overs, 24/20″
36 Double Unders
WOD3:
AMRAP6
20 Cross V-up
50 Heel Touches
20 Russian Twists
50 Flatter Kicks
【with coach】
W-up:
Mobility >>>Core
Skill, Strength:
3sets x 1min each. rest 1min in between
BB Overhead march
Banded Single KB hold march
Weighted hip lift march
WOD:
20-18-16-14-12-10-12-14-16-18-20
Cal Bike
KB Swing
KB Deadlift
KB Lunge
Wall ball
Burpee
