2024/04/21
SUN
＜CrossFit＞
Warm-Up:
SHoulder Warm Up
Skill, Strength:
Pull up ×4sets
Advancde: 5 Strict C2B
Rx'd: Banded C2B
begginer Pull up
After each set 8 DB seated shoulder press
*胸を張ったまま引き続ける
WOD
"Workout #3
For time:
3 rounds:(A スタート）
10 handstand push-ups/ DB Push Press
20 toes-to-bars/ Hang Knee Raise or Sit Up
2 rounds:（Bスタート)
10 strict handstand push-ups/ DB Z Press
5 rope climbs, 15 feet/ Rope Get Up
1 round:(Cスタート）
10 chest-to-wall handstand push-ups/ 10 Wall Walk
20 muscle-ups/ 20 Pull Up
Time cap: 15 minutes"
LIGHT
Warm Up
Coach's Choice
Strength
Pull Up
3x8
( use band and minumum Help)
Super Set with 8 DB Shoulder Press
*アクティブショルダーをしっかり
WOD1
AMRAP16
20/16 Calories on Machine (Bike -7)
20 DB Snatch
20 HR Push UP
20 DB Squat
20 Sit Up
＜HIIT＞
Warm-Up:
Shoulder Mobility / Stability Warmup
front/side plank variation
WOD1:
3set of (Not For Time)
10 DB Arnorld Press
10 Renegade Row (5each)
WOD2:
Every 3min *6 (18min)
a) 650m / 550m Row
b) 3set of
12 KB Swing
6 Ring Row / Pullup
c) 3set of
8 Burpee
8 Box Step Up (AD:with DB)
WOD3:
"
(30s/15s)*2set
30s Slow V-up (AD: with weight)
30s Side Plank (R) (AD:K2E)
30s Side Plank (L)
30s Plank Hold
2024/04/20
SAT
＜CrossFit＞
Warm-Up:
Barbell Warm Up
Skill, Strength:
"Hang Power Snatch
3sets x 3reps
*increase to workout weights
WOD
Pair Workout
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
*参加人数によってバービーのスタイルが変わります
LIGHT
Warm Up
Coach's Choice
Strength
Back or Front Squat ３sec down
3x7
*2min rest between
Super Set with psoas march with mini band 8/8 x3
WOD1
"For time ;
200m Row/Run
100 DUs/Single
20 Sit Up/Hang Knee Raise
200m Row/Run
50 DUs/Single
10 Sit Up/ Hang Knee Raise
200m Run/Row
100 Bicycle Sit Up
20 Burpee
200, Run/ Row
50 Bicyle Sit Up
10 Burpee
＜HIIT＞
Warm-Up:
front/side plank variation
Ladder
WOD1:
3rds of
Tempo goblet squat x 12 reps
DB SHoulder Press x 12 reps
RDL/KB DL x 12 reps
*200m Run/Row/ Ski, 500m Bike
*rest 60sec repeat
WOD2:
4rds for timeof
5 Burpee Box Jump/Step Up
10 KB Swing
15 WB
Time cap =10
WOD3:
AMRAP6
10 Sit Up
20 Russian Twist
10 Reverse Crunch
20 Corss Toe Touch
[WL 4月week3]
4月week２
Warm Up
4-8reps Back squat with empty bar
3-6reps Behind the neck power Jerk with empty Bar
3-6 reps Good Moring + Thruster
A) Hang Snatch
2setx 3reps
*バーの下に素早く潜る意識
B)Snatch
5setx 1reps ＠82.5％で4セット
*Good Technique
"c) Clean/Snatch Deadlift with Strap
Jerk Drive Fromt Rack
3sets x 4 reps @85%
*上体が少し被った位置でフィニッシュ
*重さを感じる
e) 1 Power Clean + 2 Front Squat + 1 Jerk
4sets x 1rep 75%
G) Front Squat
5x2 reps @82.5%
2024/04/19
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3-3-3
Dip・Drive
Then
4-4-4
Push Press
*手のタイミングを意識
WOD
CrossFit Game Quaterfinal Scale
Workout #1
3 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
*各種目を一分づづを2週"
*advance: 4rds
LIGHT
Warm Up
Coach's Choice
Strength
RDL with Barbell 3x8
intto
single leg glutes bridges 3x12 each
WOD1
3rds for time: 15minutes cap
300m Row
21 DB Hang Snatch
15 Sit Up
9 Push Up
ad: 400m Row
＜HIIT＞
Warm-Up:
WOD1:
8min AMRAP
5 Slam Ball
10 Step Up with Slam Ball
20 Mountain Climber (R+L=1rep)
30 DU/60 Single DUs
WOD2:
"10min EMOM
O : 15/12 cal Row
E : Flont Plank variation for scale
*max '45 sec on row scale calories as needs""
WOD3:
Core 120reps as group
Victor's CHoice
[WL 4月week3]
4月week２
Warm Up
4-8reps Back squat with empty bar
3-6reps Behind the neck power Jerk with empty Bar
3-6 reps Good Moring + Thruster
A) Hang Snatch
2setx 3reps
*バーの下に素早く潜る意識
B)Snatch
5setx 1reps ＠82.5％で4セット
*Good Technique
"c) Clean/Snatch Deadlift with Strap
Jerk Drive Fromt Rack
3sets x 4 reps @85%
*上体が少し被った位置でフィニッシュ
*重さを感じる
e) 1 Power Clean + 2 Front Squat + 1 Jerk
4sets x 1rep 75%
G) Front Squat
5x2 reps @82.5%
2024/04/18
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Defcit DL
4×6 (75%-80%)
*ハムストリングスを感じる！
*臀筋を使う
WOD
Lower Body Capacity (Time)
For time:20min cap
Buy In: 1000/850m Row
3Rounds of:
4 Barbell Power Clean (155/105lb).
8 Barbell Front Squat (155/105lb).
12 Toes to Bar
Buy Out: 1000/850m Row
*ad;5rds
LIGHT
Warm Up
Coach's Choice
Strength
Barbell Bench Press 3x8 (3↓）
Pull Up 3x5-10
WOD1
For Time:
20-18-16-14-12
Wall Balls (20/14 lb)
Plate G2OH (35/25#)
Calories Row
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
Extended Warm Up: 80% effort
50 Single Unders
25 Air Squats
15/12 Calories Assault bike
6 Burpees
Rest 60sec
WOD2:
20 mins AMRAP
400m Run
500m Row
1600m Bike(1Mile)
50Air Squat
40 Jumping Pull Up
30 Russian Twist (R+L=1rep)
20 KB swing
10 RIng Dips
*rest 1~3minutes
WOD3:
ー
[WL 4月week3]
4月week２
Warm Up
4-8reps Back squat with empty bar
3-6reps Behind the neck power Jerk with empty Bar
3-6 reps Good Moring + Thruster
A) Hang Snatch
2setx 3reps
*バーの下に素早く潜る意識
B)Snatch
5setx 1reps ＠82.5％で4セット
*Good Technique
"c) Snatch Deadlift with Strap
3sets x 4 reps @85%
*上体が少し被った位置でフィニッシュ
e) 1 Power Clean + 2 Front Squat + 1 Jerk
4sets x 70%
G) Front Squat
5x2 reps @82.5%
2024/04/17
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Overhead Squat
10-8-5-3-3
*focusing on weights on your mid foot
WOD
QUICK KILLER CHIPPER
For time
50 Amrican Kettlebell Swings (24/16 kg)
40 T2B/SitUps*no KNR allow
30 DU
20 Pull Ups
10 Thrusters (43/30)
5 Muscle Ups
LIGHT
Warm Up
Strength
Sumo Deadlift
A); 4set x4reps →筋力アップ
B)4x8 →筋量アップ
*super Set with Deadbug 8/8 each
WOD1
For Time:
33-27-21-15-9
Calories Row
American KB Swing (53/35 lb)
*learn Amrican KB Swing
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
5EMOM
8 DB Bent Over Row
6 DB Front Squat
4 DB Strict Press
*max 40sec , 20 sec rest at least
WOD2:
Core Coach's Choice
WOD3:
FightGone Bad With KB :3sets
min1) Box Jump
min2) DB Push Press
min3 ) Wall Ball
min4) KB Swing
min5 )Row
min6) Rest
W-up:
Mobility stretch
then,
3sets of
10 Deadlift high pull
10 Front Squat
10 Split stance press
Skill, Strength:
20min Clean & Jerk
Building up heavier with good technique
WOD:
15min AMRAP
500m Row
10m DB Walking lunge(50Ib/35Ib)
5 HSPU
2024/04/16
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pracrice Pistol Squat and Hand Stand
WOD
Helen
3rd For time
400m Run
21 KB swing(24kg/16kg)
12 Pull up
Fitness Option;
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
LIGHT
Warm Up
Squat Prep
Strength
Back Squat 5sec down
4x6
*2min rest between
into 30 DB Walking Lunges
WOD1
Upper Body Capacity
EMOMX12
Min1: Max Ring Row or Banded Pull Up(at least 10)
Min2: 15 DB Push Press
Min3; Max Calories on the bike or row
Min4; Rest
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
Not For time
Emptybar(3sec down)
3set
10 DL
10 Press
10 Back SQ
10 Lunge
WOD2:
For Time (with a Partner) cap 20min
200 Box Jump Overs
150 Wall Balls (20/14 lb)
100 Plate G2OH
75 Bar Over Burpees
50 Pull-Ups
*share the reps
Partition the work above any way
WOD3:
lots of stretch
2024/04/15
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Core 4set
3-5 Strict T2B/ Knee to Chest/ Knees to Chest
10 Hanging wiper(R+L=1)
WOD
AMRAP 10
8 ring dips/jumping ring dips/Feet Assisted Ring Dips
8 sumo deadlift high pulls
16 double-unders
♀ 65 lb
♂ 95 lb
Workout From CFHQ
LIGHT
Warm Up
"20m Bear Crawl
12 Banded Face Pull
10 Calories Assault bike
Rest 60sec
x 2 rounds Total.
Strength
"Strict press
4×6*同じ重さで
After each set 60s Squat Hold with a DB
WOD1
6 Minutes AMRAP:
5 Barbell Thruster
15/12 Calories row
Rest 3min.
6 Minutes AMRAP:
10 V-Up
15/12 Calories row
＜HIIT＞
Warm-Up:
Coach's CHoice Core
WOD1:
"Not For time of
3sets (2sec down 1sec up)
10 DB Front Squat
10each DB Reverse Lunges
10 DB Deadlift
10 DB Strict Press
WOD2:
"AMRAP 7
7Box Jump
7 Dips
7 Burpee
7 Sit Up
WOD3:
"Circuit 30sec on /10sec off x5
1) Battle Rope
2) Plank Dips
3) Ladder
4) WallBall
*rest 60sec between Round
【with coach】
W-up:
Mobility stretch
then,
3sets of
10 Deadlift high pull
10 Front Squat
10 Split stance press
Skill, Strength:
20min Clean & Jerk
Building up heavier with good technique
Strength:
Front Squat
6-6-6-6
WOD:
For time of
21-15-9
Box jump
BB S2OH
