2025/07/07
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean
2sets x 3rep Light
2sets x 2rep Moderate
2sets x 1reps Heavy(70%+)
*1min between sets
into
Jerk
2sets x 3rep Light
2sets x 2rep Moderate
2sets x 1reps Heavy( 70%+)
*1min between sets
WOD
4sets 2min on/1min 0ff
15 Dual DBs Deadlift 50/35lbs(22.5/15kg)
15/12 Cals
Max Chest to bar in the time remaining
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Barbell Back Reverse Lunges
3x8reps (3↓１hold)
*super sets with 10 Russian Twists with plate
WOD1
3rds of 30sec on /30sec off
Station1) DB Thruster
Station2) Bike (1 cal=1rep)
Station3) Jump Rope
Station4) 反復横跳び
*rest 60min repeat
＊score: total reps
＜HIIT＞
W-Up
Coach's choice
WOD1
WOD2
WOD3
WL
2025/07/06
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Toes to bar progression
1. Beat Swings
2. Kipping Levers
3. Knee Raise(to chest)
4. Toes to bar
※Pull down on bar & get shoulders up, tuck Knees high
5 sets of
5 Tuck up > Ball up > Static lower
WOD
Conditioning
Team of 2~3
20 min AMRAP of
Rx'd
9 Power Snatch 75/55
6 H.S.P.U
3 C2B
Scale
Power Snatch 55/35
6 Pike Push-up
3 Pull-up/Jumping Pull-up
Ad
9 Power Snatch 95/75
6 H.S.P.U
3 Bar M.U
LIGHT
Warm-Up
Mobility stretch + practice WOD movements
Skill, Strength:
"Strict press
5×5set
superset
Banded strict press
5×5rep
WOD1
AMRAP2 x4sets
a)
50DUs
Max Wall Ball
b)
15Box Jump
Max Ring Row
*a)とｂ）を交互に行う
**セット間は１分
＜HIIT＞
W-Up
Coach's choice
WOD1
"Core Amrap 5
20 Mt.climber
20 Runner
20 Plank jack
20s Hollow Hold
20 Flatter kick
WOD2
Push & Pull Cardio 20 on 20 off x 4set
1)Renegade Row
2) High Knee + Arm Movement
3) Bicycle Sit Up
4) DUs
WOD3
EMOM5x 2sets (40sec on/ 20sec off)
1) Squat Jump
2) Shuttle Run
3) Burpee Box Jump
4) MB Shake
5) Rest
WL
SNATCH
(A) (2+1) x 4-5sets
Snatch Balance
+OHSQ
*building strength, balance and confidence for heavier snatch
*aim for 70-80%
then
(B) (1+1)
SQ Snatch + Hang SQ Snatch
find today's heavy double in 10min
CLEAN
(C) (1+1+1)
Segmented Clean DL
+Clean DL
+Power Clean
*learn proper position in the 1st-Pull phase
*stay over the barbell until above-knee
ACCESSORIES
(D) BSQ/FSQ/OHSQ
3-4sets x 3reps
(E) DBs OH Carry
3set × 20m
2025/07/05
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Hand Stand Push Up ！
WOD
20-minute running clock.
Move straight to the next section when finished. Cut-offs at 12:00, 16:00, and 20:00.
Section 1 (0:00–12:00)
1000m Row (100m = 1 rep)(2400m Bike, Ski =1000m
3 rounds:
12 Dumbbell Snatch
10 Lateral Burpee Over the Rower
Section 2 (before 16:00)
800m Row (100m = 1 rep)
3 rounds:
12 Single Dumbbell Shoulder-to-Overhead
10 Lateral Burpee Over the Rower
Section 3 (before 20:00)
600m Row (100m = 1 rep)
3 rounds:
12 Handstand Push-up
10 Lateral Burpee Over the Rower
Score is Time OR Reps
＊RX'ｄ：22.5/15kg
LIGHT
Warm-Up
Mobility stretch + practice WOD movements
Skill, Strength:
Deadlift 15-15-10-8-8
included warm up sets
WOD1
15min BW circuits(40sec on/20sec off)
①Row
②Inchwarm push up
③Box jump
④Jumprope
⑤Ring row
＜HIIT＞
W-Up
Coach's choice
WOD1
"Strength & Skill
4sets of 20sec on / 45sed off
1) Push up variation
2) Row strength variation
3) Triceps strength variation "
WOD2
"16AMRAP
6 Burpee
8 Box Jumps
10 Crossover or 20 DU
12 DB push press
200m Run"
WOD3
"Core & Stretch
2 Rounds:
15 V-Ups or Tuck-Ups
20 Bicycle Crunches
30-sec Plank Hold"
WL
SNATCH
(A) (2+1) x 4-5sets
Snatch Balance
+OHSQ
*building strength, balance and confidence for heavier snatch
*aim for 70-80%
then
(B) (1+1)
SQ Snatch + Hang SQ Snatch
find today's heavy double in 10min
CLEAN
(C) (1+1+1)
Segmented Clean DL
+Clean DL
+Power Clean
*learn proper position in the 1st-Pull phase
*stay over the barbell until above-knee
ACCESSORIES
(D) BSQ/FSQ/OHSQ
3-4sets x 3reps
(E) DBs OH Carry
3set × 20m
2025/07/04
FRI
＜CrossFit＞
Warm-Up:
barbell Warm Up
Skill, Strength:
Banded SumoDeadlift
3x8reps (70% ish)
WOD
"EMOMx12
1)Max reps of DL(135/85 )(185/ 115)(225/155)
2) Max Reps of Wall Ball
3) Max Reps of DUs
4) Rest
*score total:
*fitness: 30sec on 30sec off
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Half Kneeling Shoulder Press 3x8ea
One Hand Row 3x8ea
WOD1
"For time;
750/600m Row
50 Air Squat
40 Sit Up
30 KB Swing
20 Hang kNee Twist
10 Cross V-Up
*15min cap
＜HIIT＞
W-Up
Coach's Coice
WOD1
3rds for time;
12 Burpee Broad Jump
12 DB Front Rack FWD Lunges
12 V-up
WOD2
AMRAP8
400m Row
12 WB
9 Burpee
WOD3
Every 2;00 x 6
Station1) Thread Push Pull 1往復
Station2) 12 Goblet Squat + 12 KB Swing
Station3) Farmers Carry 60m
WL
1)
No Feet Snatch
3sets x2reps
Focus: スナッチの引き動作における、より長く、より強力な脚の使い方をマスター
2) Halting Snatch Deadlift + SNatch
5x1 @75%
Focus; バーにかぶっている時間を長く、近くキープ姿勢維持の強化
3)
Halting Clean Deadlift + CLean
5x1 @75%
4) Power Jerk + Jerk
5x1 @75%
5)Clean /Snatch Pull to hold
4x3 (90-105%)"
2025/07/03
THU
＜CrossFit＞
Warm-Up:
barbell Warm Up
Skill, Strength:
"Power Snatch
Find１RM in 10minutes
then
3sets of 10Power Snatch (65-75%)
1min rest betweens sets "
WOD
"For time;
45WB
45 Alt DB Snatch
30 Box Jump
30 Single Arm Push Press (15ea)
15 Burpee Over the DB
15 Single Arm Thruster
*cap 18min"
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of
8/8 Barbell Reverse Lunges
12 Sit Up
40sec KB Carry Hold
WOD1
"EMOM14 40sec on / 20rest
min1) DB Burpee side jump
min2) DB Thruster
min3) Hang knee raise
min4) row or bike
min5 )Rest
＜HIIT＞
W-Up
Tabata Jump rope
WOD1
"bodybuilding circuit 3sets
1) DB Chest Press
2) Ring Row
3) Wall Walk
4) DB Front Squat
*40sec on /20sec transition
WOD2
"2 x TABATA
A)
O : KB Thruster
E : Side kick throw
B)
O : Burpee
E : KB Swing
WOD3
"Core & Cardio 20 on 20 off x 4set
1) SIt Up
2) Any Machine
3) Bicycle Sit Up
4) Any Machine
WL
"A) Snatch Complex
Snatch High Pull + Hang Squat Snatch + Overhead Squat
（2 + 1 + 1）× 4 sets
Focus:
Snatch High Pull：バーの高さ・引く方向・肩甲骨のタイミングを意識
Hang Squat Snatch：second引き出しからの加速とタイミング
OHS：受けた後の安定とバランス確認
Load:
60–70% 1RM Snatch（フォームとスピード重視）
"
"B) Clean & Jerk Complex
Clean High Pull + Hang Power Clean + Split Jerk
（2 + 1 + 1）× 4 sets
Focus:
Clean High Pull：膝上から加速、肘とバーの高さを意識
Hang Power Clean：軽快なキャッチと肘の返しをスピードよく
Split Jerk：前後ろ足の踏み込みと着地後の重心を明確に
Load:
65–75% 1RM Clean & Jerk"
"Accessory 2~3sets
3 point Row 10reps
Supinated Strict Pull up 8~10reps*Accumulate
"
2025/07/02
WED
＜CrossFit＞
Warm-Up:
Push & Pull
Skill, Strength:
A→B
A) Push Press 5set x 5reps
*add weights every sets
*Dipをゆっくりやることで、フロントラック姿勢を崩さない（バーが肩からずれないように意識）
**切り返しで床を踏んでプッシュ、この時腕や肩で押さないように我慢
B) Inverted Row 3sets x 8reps (Tempo 2↑1-2↓）
WOD
EMOMx15
1) 5 Burpee Pull Up
2) 15/12 Cals row
3) 15-20 KB Swing
4) 6 Shuttle Run (7.5m往復=1)
5) Rest
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
AMRAP7
15 Sit Up into Press with Plate
30 Flatter Kicks
15 BW Bicyle Sit Up
30s Hollow Hold( ad; Rock)
WOD1
AMRAP10
30DUs
12 Push Up
9 Pull Up(Banded)
6 DB Squat Clean
＜HIIT＞
W-Up
Tabata Jump rope
WOD1
5mins AMRAP
20 Air Squat
15 American KB swing
10 Cross V-Up(5ea)
5 Pike Push Up
WOD2
6 AMRAP
24 Bicycle Sit Up
18 Jumping Lunge
12 Hang Knee Raise
6 DB Shoulder Press
WOD3
For Time of
100/85 calories on row
Urawa Strength
Week 2: Max Strength and Power
A) One and a Quarter Back Squat
10,8,6,10
rest 2min
*2nd 10 heavier
B) Strict Press
8,8,8@30×1 temp
Supinated Strict Pull up
15reps *Accumulate
rest 90sec×3set
C) Dumbbell 3point Row
12-15/side @1010
rest 60sec×3sets
D) Box Jump（High）: 2 sets of 5 reps
Hollow Rock Hold: 2 sets of 30 sec
2025/07/01
TUE
＜CrossFit＞
Warm-Up:
Skill, Strength:
Back Squat (or Front Squat, Overhead Squat athlete choice)
find 5RM in 12min
then 1set of AMRAP @-10kg of 5RM
Goal: 6- 8reps
into
3sets of
8-12 Dips
8-12 DBs Arm Curl
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Lateral Burpee Over the Bar
1-2-3-4-5-6-7-8-9-10
Deadlift @135/95lbs (61/43kg)
*cap 10min
*ad; 185/ 135lbs (84/61kg)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
4set
5 Deadlift
20-30sec Hollow Hold
*3-5sec down, don't make noise
WOD1
For Time (15min)
10-20-30-40
Alt DB Snatch
Sit Up
then 80/60 Cal Row
*65/50 Cal Bike, *800m Run
＜HIIT＞
W-Up
WOD1
AMRAP 6min
10 DB Snatch
10 Plank Push Up
20 Mt. Climber
WOD2
(A) For Time (5min)
100 KB Swing
*at top of every min, perform 5Burpee
3min rest then
(B) For Time (5min)
1200/1000m Row
*in big class, alternate (A) and (B)
WOD3
TABATA
(1) Hollow Flutter Kick
(2) Elbow Plank to Side Plank Rotation
