2024/05/12
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5set
Back SQ
5 rep(75%-85%)
After each set 5 Dips
WOD
10min AMRAP (pair
2 Wall walk or Inch warm Push Up
2 Clean(95lb/65lb)
Ad:135lb/95lb)
Comp:185lb/135lb)
* I go You go Style
LIGHT
Warm Up
Coach's CHoice
Strength
"Back・Front Squat
3x15 reps
WOD1
"EMOM x 13min(35on25 off)
Min 1: Cal Row
Min 2: Sit Up
Min 3: Burpees
Min 4: Bike
Min 5: barbell SDHP's
Min 6: Double Unders
Min 7: Rest
＜HIIT＞
Warm-Up:
Card Warm Up
WOD1:
"""Core Challenge""
20sec. Star Plank (right side)
20sec. Star Plank (left side)
20sec. Regular Plank
20sec. Rest
40sec. Star Plank (right side)
40sec. Star Plank (left side)
40sec. Regular Plank
40sec. Rest
60sec. Star Plank (right side)
60sec. Star Plank (left side)
60sec. Regular Plank
60sec. Rest
WOD2:
"For Time:
50 Ice Skaters with MB
12/10 Cals
40 Ice Skaters
12/10 Cals
30 Ice Skaters
12/10 Cals
20 Ice Skaters
12/10 Cals
10 Ice Skaters
12/10 Cals
Cap 12min
WOD3:
8 AMRAP:
400m Run
100 Double Unders
Max Rounds in remaining time...
21 DB G2OH
12 Ring Row
2024/05/11
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min practice
1 SQ Clean+3 F SQ
Beginner:1 High hang SQ clean+3 F SQ
WOD
5rd fort ime;
35 DUs
10 Ring row/8 Pull up/6 C2B/3 MU
10min cap
LIGHT
Warm Up
Coach's CHoice
Strength
Bench Press
3x8
3x12 Band Pull Up
WOD1
AMRAP14min
30 Calorie rows
50 Double-Unders/100 Single
25 Calorie Rows
50 Air Squats
20 Calorie Rows
50 Abmat Sit-Ups
15 Calorie Rows
50 KB Swings *ad; American
10 Calorie Rows
50 DB Lunges
＜HIIT＞
Warm-Up:
Card Warm Up
WOD1:
For time of :
2rds
60 Single unders
40 Alternating Box Step Ups (24/20 inches) with a DB
20 Russian KB Swing (53/35lb)
WOD2:
"""The Dirty 30""
time cap 15minutes
30 Burpees
30 V-Up
30 Squat Jumps
30 Seconds Handstand Hold (Against a wall)→Plank
30 Jumping Lunges
30 Tricep Push-Ups( Narow)
30 Mountain Climbers(R+L=1)
30 Lying Oblique Crunches (15ea. side)
30 Lateral Lunges
30 Hollow Rocks
30 Sit UP
WOD3:
Tabata Coach's Choice
【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
2024/05/10
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
CLean Jerk practice
WOD
7min. AMRAP:
5Clean & Jerk (52/34)
5 Toes-To-Bar
-rest 1:00-
6min AMRAP
10/8 Cals Row
5 HSPU/ 8 DB Press
-rest1:00-
6min AMRAP
10 Callories row
10 Thruster
-rest1:00-
7min AMRAP
10 Burpee
10 Box Jump
LIGHT
Warm Up
Coach's CHoice
Strength
"Deadlift
3x10
*deadbug reach 8/8
WOD1
For time of :
10 Devil Press
20 Pull-Ups
40 Cals of Choice
80 Air Squat
160 Double Unders
＜HIIT＞
Warm-Up:
Stretch and practice row
WOD1:
10rd For time 10min
10 Mt.climber(R+L=2)
10 Wall ball
WOD2:
"5 EMOM
10 Burpee Pull up
Begginer:Burpee Target the bar
WOD3:
"10min AMRAP
5 Cals bike/roｗ
5 Ring row
5 DB G2OH
5 V-up
【WL】
1)Clean & Jerk:
3x3 @ 70%
3x3 @ 75%
2) SNatch pulls:
5x5 @ 115%
3)Snatch balance:
4x3 @70% (of snatch 1RM)
4) Front squat:
3x5 @ 80%
2024/05/09
THU
＜CrossFit＞
Warm-Up:
Overhead Mobility
Skill, Strength:
10min OH SQ practice
WOD
"5rd For time 30min
400m Run
15 OH SQ(95lb/65lb)
LIGHT
Warm Up
Strength 3 sets not for time of:
1rds of
60 Single
40 Alt Dox Step Up (20/16)
20 Russian KB Swing
WOD1
"For time
2rds of
1000/900m Row
100 Single Under
50 Mt.CLimber (R+L=1)
-rest 2;00 *repeat
cap 20mins
＜HIIT＞
Warm-Up:
Stretch and practice row
WOD1:
12min EMOM
O : cal Row
E :
8 WB
10 Hang knee Raise
20 Jumping Knee to elbow
※socre : total cal of Row
※If you don't finish (E) wod, go to (O) when the time is up.
WOD2:
21-15-9 for time of
KB Swing
Slam ball
*200m Run after each set
WOD3:
Max DU in 3min
【WL】
a)Clean & Jerk:
3x3 @ 75%
3x3 @ 80%
b)
Clean pulls:
5x5 @ 115%
c) Snatch balance
4x3 @70% (of snatch 1RM)
d) Front squat:
4x5 @ 75%
2024/05/08
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Dips+Core 4set
・3-5 Ring Dips
Beginner:Banded
Ad:Weighted
・10-15 Ring L-sit hold
WOD
"16min AMRAP
32 DU/64 SU
16 Front rack Lunge(43/29)
8 Shoulder to Overhead( press, Push Press, Jerk)
4 Wall walk/Inch Warm
*fitness: DB
LIGHT
Warm Up
Coach's CHoice
Strength 3 sets not for time of:
"DB Bench Press
3x8 reps
SUperset with 12reps of inverted Row"
WOD1
3rds of for time
20/17 Caloreis Row or ski
15 Push Up
10 DB Front Squat
5 Slow Hang KNee Raise
13min cap
＜HIIT＞
Warm-Up:
Stretch and practice row
WOD1:
16 min
1000m Row
100 DU
10 Devil press
Then AMRAP
20 DL
15 Clean
10 Push press
5 Inch worm push up"
*with empty barbell or DB
WOD2:
"3rd for time 6min
200m Run
15 Slam ball
WOD3:
"TABATA
10 High knee+1 SQ jump
【with coach】
W-up:
Metcon
Mobility & Cruising row 700m
Skill, Strength:
3 super set of
6 Strict pull up
10 Incline DB press
15 Band pull down
WOD:
5min AMRAP
5 Mt.climber(R+L=1)
5 DB Cruster
5 Plyo box jump
3min rest
3sets x 4min skill EMOM
a) 3 Squat Clean n push jerk
b) 3 Squat Snatch
2min rest in between. then adjust your weight
2024/05/07
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back SQ
10rep×3-4set(70%-75%)
*rest 2-3min (all same weights )
WOD
11min For time
200m Run
3rd
15-10-5
Devil press(50lb/35lb)
Lateral Box jump over(24/20)
Buy out 200m Run
LIGHT
Warm Up
20/15 Calories on Bike
20 Cossack Squat
15 Banded Clam Shell
10 Goblet Squat 4sec down
Strength 3 sets not for time of:
Box Squat
3sets x 6reps (３sec down, 1 sec pause on box)
into
30 DB Front Rack Lunges
WOD1
capacity
40-30-20-10
Calories row (Female -5)
WB
with Coach
Strength
BSQ or FSQ
3 sets of Cluster Set
(4+3+3)*3set
*~80%1RM
*20sec rest between each cluster
WOD
4R For Time (20min)
27 Box Jump (24in/20in)
20 Burpee
11 Squat Clean (RX:65kg, AD:83kg)
*50-70% of your 1RM Clean
＜HIIT＞
Warm-Up:
Tabata Warm up
WOD1:
7 min AMRAP
21 Cals row
14 Plate OH Lunge
7 Plate G2OH
WOD2:
"7min AMRAP
21 Box jump
14 Box step up over
7 Sit up "
WOD3:
7minAMRAP
21 DU
14 DB plank row
7 Burpee DL
【with coach】
W-up:
Strength Day
Skill, Strength:
Front Squat(heavier than last week)
4 x 6
Split Squat
3x6 each leg
DB seated press
3 x 10
Strength:
Bulgarian squat(heavier than last week)
3 x 6each
Hip thrust
3 x 10
Weighted strict pull up
4 x 5
WOD:
21-15-9
Front Squat
Sumo DL high pull
2024/05/06
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pull Giant set
3set
5-10 Pull up
8-12 Bent over row
15 Seated row(Band)
WOD
12min AMRAP
20m Famers carry(Ad:OH)
3 DBL KB Clean
3 DBL KB Front SQ
3 DBL KB S2OH
(24kg/16kg)
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
"EMOMx9
1) Cardio 40s(bike/ski/row)
2)6/6 Single Arm Push Press
3) 15 KB Swing "
WOD1
EMOM6x 2sets (30s on /30s off)
1) Double DB Box Step Up
2) Sit Up
3) WB
4) Burpee Tuck Jump
5) 200m Run
6) Rest
＜HIIT＞
Warm-Up:
Tabata Warm up
WOD1:
Not for time 3set
15 V-up
15 Hipthrust on DB
10 Plank DB drag throuh
10 Single DB Box step up over
WOD2:
6 EMOM
6 Burpee box jump over
WOD3:
45 on 15 off ×5
1) Rowing
2) jump over the row
【with coach】
W-up:
Strength Day
Skill, Strength:
Front Squat(heavier than last week)
4 x 6
Split Squat
3x6 each leg
DB seated press
3 x 10
Strength:
Bulgarian squat(heavier than last week)
3 x 6each
Hip thrust
3 x 10
Weighted strict pull up
4 x 5
WOD:
21-15-9
Front Squat
Sumo DL high pull
