2024/05/19
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"15min practice
2 Midle snatch+3 OH SQ
1 SQ Snatch +2 OH SQ
Beginner:2 High hang Snach+3 OH SQ
WOD
For time of:
12- 10-8-6-4-2 Barbell Front Squat (135/95lb)
6-5-4-3-2-1 Wall Walks/Inch warm Push Up x 2
*advanced: 185/125 #
time cap 10min
LIGHT
Warm Up
Coach's CHoice
Strength
"3sets of
10/10 DB reverese Lunges
15 DB Deadlift
15 DB Push Press
WOD1
AMRAP9
5 Box Jump
10 Dips
15 KB Swing
＜HIIT＞
Warm-Up:
Card Warm Up
WOD1:
"Circuit 25/15 x3sets
1) Runner: Hands of box
2) Battle Rope ( 1H in plank Posi)
3) Skater Hop
4) Cross Hang KNee Raise
*rest 40s and repeat
WOD2:
"tabata Jump Rope
then
tabata Renegade Row
then
Tabata Bike/ Skii/Row
*rest 2;00-4:00 between sets
2024/05/18
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
DL
5-5-5-3-3-3rep(3↓)
WOD
"10min For time
3rd
21 Push up
15 DB snatch(50lb/35lb)
9 DB Thruster
LIGHT
Warm Up
Coach's CHoice
Strength
"Bench Press
3sets 0f 10
One Hand Row
3sest of 10 each "
WOD1
AMARP10 with your partner
3 Fronat Squat
6 G2OH
9 Lunge Jump
*I go you go
＜HIIT＞
Warm-Up:
Card Warm Up
WOD1:
Deadlift
3x15reps ( KB or DB )
Pull Up
3x15 reps (use band)
WOD2:
with your Partner
for time
100cals row
100 WB
100 Box JUmp
100 Sit Up
WOD3:
tabata Renegade Row
then
Tabata Bike/ Skii/Row
【WL】
warm Up :
Box jumps:
5x5
a) Snatch:
3x3 @ 75%
3x3 @ 80%
b)
Clean deadlift (use straps):
4x5 @ 100% of Clean 1RM
c)
Back squat:
3x5 @ 80%
d) Push press:
5x3 @ 80%
e) optional
Power CLean + Jerk x5set @65-75%
→キャッチからそのままジャーク
2024/05/17
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Dips 5set
Begginer:1-3rep use Band
Rx:3-5rep Body weight
Ad:3-5 Body weight+weight
After each set 10-15 Ring L-sit hold
WOD
Every 2min×5
3 St Hand Stand Push Up
5 Snatch(95lb/65lb)
LIGHT
Warm Up
Coach's CHoice
Strength
SUmo deadlift High Pull
4sets x 6reps
WOD1
AMARPx10min
buy in 100 DUs/150 SIngle
then AMRAP of
20 Plank MB Tap
20 Rotational Slam Ball
20 Russian Twist
20 Squat with MB
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
Not for time;
10 Front Squat
10 DB Push Press
10 Thruster
*barbell or DB Coach's choice
WOD2:
For time of :
50 Air Squat
50 Lunges
50 Burpee Broad JUmp *振り向いて戻る
50 SIt Up
50 Ring Row
*15min cap
WOD3:
Max calories row in 5min
【WL】
1)Clean & Jerk:
3x3 @ 70%
3x3 @ 75%
2) SNatch pulls:
5x5 @ 115%
*maybe 3-4sets
3)Snatch balance:
4x3 @70% (of snatch 1RM)
4) Front squat:
3x5 @ 82.5%
5) optional:
4sets of 2 snatch @70
2024/05/16
THU
＜CrossFit＞
Warm-Up:
Overhead Mobility
Skill, Strength:
Back SQ
8rep×4set
After each set 20 Undrokun Wall ball
WOD
8min AMRAP
1-2-3-4-5-6-7-8-9-10…
T2B
Burpee Pull up
LIGHT
Warm Up
Strength
3sets of
5-10 dips
10/10 1H Row
15 Goblet Squat
WOD1
AMRAP ８
10-9-8-7-...1
DB Step up with a DB
T2B/Hnag KNee Raise
kB Swing
＜HIIT＞
Warm-Up:
Stretch and practice row
WOD1:
AMRAP5
6Air Squat
6 HSPU/ Push Up
6 V-Up/Sit Up
6 KB swing
WOD2:
AMRAP7
2-4-6-8-10-12.... continue
Burpee
Box Jump
Plate G2OH
WOD3:
For time;
2rds of
20/15 Cals on bIke
20 Alt DB Snatch
【WL】
1)Clean & Jerk:
3x3 @ 70%
3x3 @ 75%
2) SNatch pulls:
5x5 @ 115%
*maybe 3-4sets
3)Snatch balance:
4x3 @70% (of snatch 1RM)
4) Front squat:
3x5 @ 82.5%
5) optional:
4sets of 2 snatch @70
2024/05/15
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pull strength
4set
3 Chin up
6 Under grip Bent over row
8 each Single arm Ring row
WOD
8min For time
15-12-9-6-3
High box jump(30in/24in)
DBL KB C&J(24kg/16kg)
LIGHT
Warm Up
Coach's CHoice
Strength 3 sets not for time of:
Barbell Hip Thrust 50reps
Walking DB Lunges 50reps
WOD1
For time of:
1000/800m row
50 WB
40 Sit Up
30 Burpee
＜HIIT＞
Warm-Up:
Stretch and practice row
WOD1:
Not for time
40 Barbell Hip Thrust
40 KB Swing
40 DB Push Press
WOD2:
AMRAP 16
400m Run
3set of
5 Pull Up /Ring Row
10 Push Up
15 Air Squat
*rest 1:00
WOD3:
Stretch
【with coach】
W-up:
Squat warm up and core.
Skill, Strength:
3sets x
5each side of KB TGU
5each Plank KB drag through
5each legs of Weighted bird dog
Strength2:
4sets x deficit deadlift
increasing weight
WOD:
3rounds of (9min time cap)
250mRow
30 Mt.climber
10 Burpee broad jump
2024/05/14
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Movement Prep
WOD
"For time 30min
50 Pull up/Ring Row/ Banded Pull Up
400m Run
21 Thurster(95lb/65lb)
800m Run
21 Thurster
400m Run
50 Pull up/Ring Row/ Banded Pull Up
Scale
50 Ring row
400m Run
21 Thruster(45lb/35lb)
800m Run
21 Thursetr
400m Run
50 Ring row
LIGHT
Warm Up
Coach's CHoice
Strength
2-3sets
Landmine Shoulder Press 10
Lateral Squat 10ea
C2B Pull Up 10
Russian Twists 20ea
WOD1
AMRAP9
1000/800m Row
AMRAP in the remaining time of:
12Thruster
12 Lateral Burpee jump over
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Not for time
3set
5 Wall wark
10 Pull up
15 American KB swing
WOD2:
"12 EMOM
1) 12/10 Cals row
2) 30-50DU/75-100 SU(45sec)
3) 15 Emptybar thrster
4) Rest"
WOD3:
TABATA×2
Bike
Burpee box jump over
2024/05/13
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min practice
2 SQ snatch+3 OH SQ
Beginner:2 High hang Snatch+3 OH SQ
*
WOD
12 EMOM
1) 50-60 DU
2) 8 Burpee box jump over
3) 1 Snatch(80%of 1RM )
*80% effort
LIGHT
Warm Up
Coach's CHoice
Strength
Press+Push Press
(3+2) x4
WOD1
"3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
*beginner; 2rds
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
5 Rounds:
6 Burpees
6 Air Squats
6 Shuttle Run
Cap 6min ( use as extended warm Up)
WOD2:
"Get as far as you can in 13min...
13-12-11-10-9-8-7-6-5-4-3-2-1
DUs (x2)
DB Deadlifts
Box Jumps (24/20"")
Cal Row
Wall Balls (20/14lb.)
Sit-Ups
*DUsは2倍の数（１3→２6）
WOD3:
Core Coach's Chocie
【with coach】
W-up:
Squat warm up and core.
Skill, Strength:
3sets x
5 Back Sqaut
5 Zercher Squat
1~2 warm up sets
WOD:
7EMOM
5 Deadlift
Jumping lunge until 40sec
