2024/05/05
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Core 10min
Coach's Choice
WOD
"20 EMOM
1) MAX Burpee box jump over
2) Rest
3) MAX WB
4) Rest
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength 3 sets not for time of:
"Deadlift
3x10 "
WOD1
"AMRAP12
15KB Swing
10 Sit Up
3 Wall Walk ( 5 Inch Warm Push Up)
＜HIIT＞
Warm-Up:
Tabata Warm up
WOD1:
"5min AMRAP
5 Push up
5 Ring row
5 American KB swing
Then
Score For time 5min
WOD2:
"8 EMOM with empty bar
5 DL+5 hang Clean+5 Thuster
WOD3:
"TABATA
1) Side step Burpee
2) Shuttle run
2024/05/04
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min practice
Every 2min 3 Jerk×3set
Every2min 2 Jerk×3set
Every2min 1 Jerk×3set
WOD
21-15-9
Clean(95lb/75lb)
T2B
Ad:135lb/95lb
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength 3 sets not for time of:
Back Lunges ( with Barbell )
4x6/6
WOD1
For time;
30-20-10
Thruster (Barbell)
BarpeeLateral Jump Over
＜HIIT＞
Warm-Up:
Tabata Warm up
WOD1:
For time 10min
30 Cals row
30 Cals Bike
30 Burpee
WOD2:
Every15sc×5set
1) Box jump
2) Box step up
3) Knee to ellbow SQ
4) Mt.cliber
5) Rest
WOD3:
8 EMOM
1) 8-10 Burpee Broad jump
2) 20-30 Plank jack
Day 2
a)Clean & Jerk:
3x3 @ 75%
3x3 @ 80%
b)Snatch Balance:
3x3 @ 80%
c)Push jerk behind neck:
3x3 @ 80% of jerk 1RM
d)
Front squats:
3x5 @ 80%
*optional
power Snatch
3set x3reps
2024/05/03
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min practice
1 SQ snach+3 OH SQ
Beginner:1 High hang Snach+3 OH SQ
WOD
3min ×3set
20 Thurster(75lb/55lb)
20 Bar facing Burpee
Ad:95lb/65lb
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength 3 sets not for time of:
10 V-Ups
10 Tuck Crunches
10 Second Hollow Hold
10 Second Arch Hold
20 Side Plank each
WOD1
For time of :
40cals on Machine
40 Ring Row/ Pull Up
20 DB Box Step Ovrer
20Devil Press
*athlete may partition reps as needed
**15min cap
＜HIIT＞
Warm-Up:
WOD1:
2min straight Workout !(20each movement)
1. Mt.Climber
2. Push Up
3. Side Kick though
4. High Knee
5 Air Squat
6. Jump Squat
WOD2:
"30on/15off x 2sets
1. Ring Row
2. Box Step Over
3. 10 High Knee + 1 Burpee
4. Battle Rope
WOD3:
3rounds for time;
200m Run
15 KB swing
9min cap
a)strength
Jerk Drive 110% x 3reps x 3sets
b)
2 Power Snatch + 2 Overhead Squat x4sets
c)
6:00 on 2;00 off x 3
400m Run
AMRAP
11 WB
7 T2B
3 Clean
2024/05/01
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"15min practice
2 Power CLean + 2 Front Squat x 3sets
2 Middle Clean x3sets
1 Squat Clean + 2 Front Squat x3sets
*beginner; Start Front Hang
*スクワットクリーンに入る練習
then practice Shoulder to overhead and building up to Workout weight
WOD
8min AMRAP
6 Shoulder to over head(95lb/65lb)
12 Box Jump over(24/20inch)
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
Bench Press
3x8
3x12 Band Pull Apart
WOD1
AMRAP12
32 DUs( 64 Single )
10 Box Jump
6 SIngle Arm Devil's Press
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
AMRAP 6
10 KB Swing
10 Air Squat
5 Burpee
5 Box Jump
WOD2:
6min 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
W-up:
Banded mobility stretch, small plate shoulder activation
Skill, Strength:
3sets of
Max reps of weighted Pull up
10 DB Bent over row
15 DB Skull crusher
WOD:
15 E3MOM
3 Squat complex(Front + Back +Overhead)
10 KB Swing
5 KB Front lunge(R;L=1)
*Front Plank in remaining time until 2:30
2024/05/02
THU
＜CrossFit＞
Warm-Up:
Review Rowing Technique
Skill, Strength:
5-10minutes Gymnastic Practice Coach's Choice
WOD
2rd For time 35min
800m Run
1000m Row
1600m Bike
200 DU/300 SU
*順番は自由
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
EMOMx5
10 DB Push Press
5 Ring Row
WOD1
EMOMx12
1) 20 Air Squat
2) 15 WB
3) 12/10 Calories Row
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
AMRAP10
10 Alt DB Snatch
10 Overhead DB Lunge( same DB, 5 each side)
10 Ring Row
20 Body Weight Lunges ( 10 each)
WOD2:
AMRAP6
3-6-9-12-15....
Barbell Thruster
Burpee
WOD3:
3 Rounds for Time
15 Dumbbell Sit-Ups )
20 Dumbbell Russian Twists
10 Right Side Plank with Hip Raises
10 Left Side Plank with Hip Raises
10 V-Ups
＜WL＞
week1 Day1 (木曜日と金曜日クラス）
*表記はsets x reps
a)Snatch:
3x3 @ 70%
3x3 @ 75%
b)Snatch pulls:
4x5 @ 110% (of snatch 1RM)
c)Back squat:
4x5 @ 75%
d)Push press behind neck:
3x5 @ 70%
Optional )Pullups:
3x8
Clean&jerk
2reps x 4sets @70%
2024/04/30
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Pull up×5
5 Pull up（top the hold 2sec)
After each set 8 Bent over Row
WOD
For time 12min
30-20-10
V-Up/ Sit Up
Snatch (34/25)*Beginner: DB SNatch
*barbell should be less than 40% of 1RM Snatch
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
Back Squat ３sec up
4x6
*2min rest between
into 8each single leg deadlift with a db
WOD1
For time 15min
30-20-10
Sit Up
DB snatch
Rowing Calories
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOM 10
Odd: 40-60 Double Unders
Even: 10-16 Wallballs @20lbs-10ft/14lbs-9ft
WOD2:
"AMRAP7
5 Double DB Hang Power Clean
5 T2B/Hang Knee Raise
5 Push Up ( Hand on DB)
6 DB Lunges
WOD3:
For time of:
30 DB Box Step-Ups @24/20” @50/35lbs
2024/04/29
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
4 set
3 Strict press(80%-85%)
3 Strict HSPU/Box pike push up
3 Strict Ring Dips/Banded
2minRest
*種目の間は、30秒以内
WOD
9min AMRAP
10 Box jump over(24/20)
8 Hang clean(95lb/65lb)
6 Thruster
*スペースの関係でBox Jumpに代わります。
LIGHT
Long WOD
Warm Up
Coach's Choice
Strength
"
Bench Press
3x8
Pull Up
3x8
WOD1
"Mini Hyrox Test
400m Run
25 Burpee
50 BW Lunges
400m Row
25 Push Up
50 KB Swing
*if we dont have enough rower, start 400m or 400m Row"
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP7
20 DB Thruster
20 Cross V-Up
20 Russian Twist with a DB
20 Heel Touches ( R+L=1)
WOD2:
EMOM 12
Odd: 8-12 Bar Facing Burpees
Even: 12-15 Dumbbell Snatch
WOD3:
For time of :
300reps DUs/ 400 Single
