2025/04/18
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"EMOMx10
Deadlift + Clean
WOD
For time of
2rds for time:
1000/800m m Row
800 Run
15 Burpee Over the Bar
12 Shoulder To Overhead
9 Hang Power Clean
6 Deadlift
Warm-Up
Coach's Choice
Skill, Strength:
"Tabata Core *2
Tabata 1
(A) Plank Pushup
(B) Crunch
Tabata 2
(C) Elbow Plank + K2E
(D) Alt Cross Vup
WOD1
24min EMOM (6min*4set)
(1) 8 T2B + 8 Goblet SQ
(2) 8 Burpee Box Jump
(3) 20 DB Snatch
(4+5+6) Cardio of choice
400/350m Run or
500/400m Row or
20/16Cal Assault Bike
＜HIIT＞
Warm-Up:
WOD1:
"8min AMRAP
6 Goblet Squat with a DB
8 Push Up
10 DB SNatch
WOD2:
"Tabata Style for 30on/15rest x 4 exercise 2sets
1)Burpee
2)Inch warm
3)Jumping Lunge
4)Runner
*score every reps of each movement
WOD3:
"Core 20 on 10 off x 4set
1) SIt Up
2) Russian Twist
3) Hollow Hold
4) Bicycle Sit Up
WL URAWA:
A)
Box Snatch Deadlift
3reps x 3sets ( 70%)+
into Box Snatch
3x3
*膝を前に出しながら、お尻から上体を起こしつつ、立つ"
B)
Snatch 4sets x 3reps ( same weights) *60-70%
C)
power Clean + Clean (1+3) *building up to heavy
D)
Overhead Squat 3reps x 5sets *builid up to heavy ＊くるぶしの上にバーを持ってくる
Split Jerk 3x5 *builing up to heavy *肩甲骨寄せる
2025/04/17
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"""Practice Hand Stand for 10min then
WOD
EMOM8
o) 12/8 Cals Ski →＊BigClass: 14/10 Row
e) 15 T2B
rest-2min
EMOM8
o) 12/8 Cals Bike
e) 15 Wall Ball
Warm-Up
Coach's Choice
Skill, Strength:
"AMRAP6
12 Hang Snatch
8 Overhead Squat
4 pogo lateral Burpee
WOD1
Every 2min x*rest 2min (3sets )
1) 25/20 Cals row
then Max American KB Swing in the remaining time
2) rest
3) repeat 1)
*total Reps of AKB
＜HIIT＞
Warm-Up:
WOD1:
AMRAP6
50 Flatter Kicks
10 Sit Up
50 Bicycle sit Up
10 V-Up
WOD2:
For Time:
4rds of
20 Reverse Lunges (empty bar)
20 Back Squats
20 Sumo Deadlift High Pulls
*ad: 5rds
WOD3:
For time;
100 Burpees( Updown)
*10min cap
WL URAWA:
"A) Snatch Complex
Power Snatch + Snatch Balance + Overhead Squat (1+1+1) × 4 sets
Focus:
パワーポジションでの正確なキャッチと
スナッチバランスでスピードと足の位置を安定
Load: 70–75% 1RM
"
"B) Clean Complex
Hang Power Clean + Front Squat + Jerk × 4 sets
Focus:
・高い引き上げ → キャッチポジションの固定
・フロントスクワットで姿勢維持
・ジャークで下半身主導の安定した押し上げ
Load: 75–80% 1RM"
"Accessory Work (Mobility & Power)
Tall Snatch – 2 sets × 3 reps
Sotts Press (from squat position) – 2 sets × 6 reps
Banded Overhead Stretch – 2 sets × 30 sec"
2025/04/16
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Closed Grip Bench Press
10-8-5-5-5
*super sets with 8 Feet elevated Ring Row
**if you like normal grip, perform normal grip
WOD
Complete as much as possible in 16 minutes of:
Row 500 meters
Max set push-ups
＊score each set: x/y/z/.,,,,
*ゴールは４－５セットの行うこと
Warm-Up
Coach's Choice
Skill, Strength:
EMOM 16min (4set)
1) 8ea SA KB Suitcase DL
2) 8ea SA KB Front Rack Squat
3) 8ea Plank KB Through / AD: Bear Position
4) Rest
*focus on stability in each plane (Frontal, Sagittal, Transverse)
WOD1
AMRAP8
5 Burpee Box Jump
5 Sit Up
5 KB Swing
5 Goblet Squat
*add 1reps each rounds
＜HIIT＞
Warm-Up:
WOD1:
AMRAP5
5 Burpee Box Jump
5 Push Up
5 Ring Row
WOD2:
AMRAP5
10 Air Squat
50m Single Arm Farmer's carry
WOD3:
3rds for time of
400m Run/500m Row/ 1000m Bike
20 Barbell Push Press
*11min cap
WL URAWA:
Strength with Subaru
Back SQ / DL
W-up
10-8-8(40%-50%-60%)
Main
5-5-5-5-5 (70%-80%)
※Every set pull up 3-5rep
Strict press
W-up
10-10-10(40%)
Main
4-4-3-3(80%-90%)
※Every set Banded triceps 8-10rep
2025/04/15
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec x5
3 Hang Squat Clean
*add weights (start @65% of 1RM)
**1-3sets of warm up set
WOD
TTTTD#3
AMRAP in 7 minutes
7 Handstand Push-Ups(Kipping/pike push up)
7 Overhead Squats (115/85 lb)(52/38kg)
7 Burpee Box Jump Overs (24/20 in)
＊comp: strict Hand Stand push Up
Warm-Up
Coach's Choice
Skill, Strength:
"Wide Stance Squat 3x6reps
Bulgarian Squat 3x8/8
Strict T2B 3x8
WOD1
For time of
1000/800m Row
then
3rds of
5 Pull Up
10 Push Up Burpee ( しっかりプッシュアップする）
15 Air Squat
＜HIIT＞
Warm-Up:
WOD1:
"6 minute AMRAP of:
3 burpee-pull-ups
6 Sit UP
9 DB Deadlift
*burpee Pull Ups →6 Ring Row + 6 bupree"
WOD2:
"Every 2min x6sets
A) 20/16 cals row
B) 4 DB Thruster
6 DB G2OH
8 Push Up
C) 20 WB
*ad; 25/20 cals , 25 WB
*work:rest 1;1 が理想"
WOD3:
Tabata Bike ！
WL URAWA:
2025/04/14
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Every3:00 x5
5Front Squat + 10 Dips
*add weights
WOD
"3rds for time;
12/9 cals Bike -15/12 Row
200m Run
25 Russian KB swing
25 DUs
15 Air Squat
*rest 90s and repeat
*total time
**Air Squat → Hang Power Clean
Warm-Up
Coach's Choice
Skill, Strength:
"Deadlift
10-8-6+ 20 Barbell Hip thrust
*add weights
WOD1
For time of
4rds
7 DB Squat Clean
7 Box Jump
7 Burpee
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL URAWA:
2025/04/13
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Strict Press 5x8reps (same Weights)
Weitghed Pull Up 5x5reps
*super sets, 90sec between sets
WOD
"For Time (with a Partner)
2,025 meter Row
Directly into, 10 Rounds of:
12 Wall Ball Shots (20/14 lb)
50 Double-Unders
20 Single-Arm Dumbbell Snatches (50/35 lb)
*share the reps , split any way "
Warm-Up
Coach's Choice
Skill, Strength:
"Strict Press
7sets x5reps
WOD1
"AMRAP12
12/10 cals rowing
10 DB Thruster
10 Strict Press
＜HIIT＞
Warm-Up:
500m Rowing
WOD1:
"AMRAP10
20 Banded StrictPress
20 Banded Good Morining
20 Banded Bent Over Row
20 Bench Side Jump "
WOD2:
"AMRAP6
10 v-up
20 Flatter Kicks
30 Biycle Sit Up"
WOD3:
"For time of :
100/150 DUs
80 BW Lunges
60 Air Squat
400m Run
20 Burpee to the bar
time cap; 15min
WL URAWA:
2025/04/12
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Squat Clean + Jerk
practice 15minutes
find today's 2RM (Touch and go)
*partner up
WOD
Semi Final Challenge
For time:
150-foot (45.7 meters) dumbbell overhead walking lunge
50 alternating dumbbell snatches
50 box jump-overs
Time cap: 7 minutes
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
*make 2heat and judge
*coach may change the movement
Warm-Up
Coach's Choice
Skill, Strength:
EMOM 9min (3sets)
1) 10 Romanian DL
2) 10 Bent Over Row (supinated grip)
3) 20-30sec Prone Cobra Hold (AD: with Plate or DB)
WOD1
Every 2min *2set (total 14min)
1) 200m/180m Row + 10 Burpee
2) 400m/360m Bike + 15 Goblet SQ
3) 400m Run
4) 2min rest
*if rain, RUN→500/400m Row
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP 7min
7 DBs Clean + Push Press
7ea DBs Reverse Lunge
30 DUs / 45 Single
WOD2:
3R For Time (15min)
25 KB Swing
20 Wall Ball
15 Burpee
200m Run
*Row: 250m/200m
*Bike: 500m/400m"
WOD3:
TABATA
1) Pike Crunch / V-Up
2) Plank Runner
WL URAWA:
"SNATCH
(A) (2+1+1)*4sets
2 Segment Snatch DL
+ 1 Snatch
+ 1 OHSQ
*pause at off-the-floor, below-knee, mid-thigh
*1-3sec pause at each position
*learn the proper position/balance and strengthen.
(B) 10min
Power Snatch
+ Hang Squat Snatch
*find today's heavy double"
"CLEAN
(C) (3+3) *5sets
3 FSQ + 3 Sots Press
*Sit on box for Sots Press if member is struggling with the mobility.
(D) 10min
1 Power Clean
+1 FSQ
+1 Jerk"
"ACCESSORY
(E) 4sets
2 Press + 4 Push Press
(F) Shoulder/Thorasic Mobility
Prayer Stretch with PVC
Thorasic Stetch on Med Ball
Open Book Stretch
20sec *3sets each"
