2025/07/21
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Squat Clean for 15minutes
find todays' Heavy single
WOD
Hero WOD: KLEPTO
Time Cap 25min
Rx’d
4 Rounds of
27 Box Jumps (24” / 20”)
20 Burpees
11 Squat Cleans (135/95 lbs | 61/43 kg)
Scale
4 Rounds of
27 Box Jumps (20” / 18” step-downs allowed)
20 Burpees
11 Power Cleans (95/65 lbs | 43/30 kg)
LIGHT
Warm-Up
Tabata (20s on/10s off x8)
Jump Rope Varitation
Skill, Strength:
Core!
EMOMx9
Minute 1 15 VUps
Minute 2 10/10 Side Jack Knife
Minute 3 30Second Plank
WOD1
10 Minutes AMRAP As Many Reps as Possible
200 Meter Run/ 250m Row
15 Kettlebell Swings
10 Burpee
5 Pull Up
＜HIIT＞
W-Up
Coach's choise
WOD1
WOD2
WOD3
WL
2025/07/20
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Skill
Kipping Pull Up - Chest to Bar
1. Beat Swings（Open your chest, swing big）
2. Kip Swing + Hip Extension（Kick and extend your hips）
3. Kip Pull to Chest（Use a band or jump to feel the pull）
4. Kipping Chest to Bar（Pull hard and touch your chest to the bar）
※ Aggressive Hip Pop + Big Pull + Elbows Back
3set practice of
5-10 Strict P.U. or C2B
WOD
"Conditioning
3 Rounds:
200m Run
15 Toes to Bar（or Knee Raise）
12 Dumbbell Snatch (6 each arm) – [22.5/15kg]
10 Single Arm Dumbbell Overhead Squat（5/5 rep each arm）
Time Cap:15min
Scale:Hang Knee Raise, Lighter weighted dumbbell
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
4sets x6
Push Press or Jerk
Super set with
10-20s Hand Stand Hold
*depends on member
WOD1
Dumbbell Frenzy
AMRAPx13mins
6 Dumbbell Front Squats
8 Dumbbell Hang Cleans
10 Dumbbell Push Press
12 Dumbbell Bent Rows
20 Mt.CLimber
DB or BB, Depends on members"
＜HIIT＞
W-Up
Coach's choise
WOD1
Amrap7
10DB Snatch
20DB Flatter kick
10DB GB SQ
WOD2
Amrap5
20 shoulder tap
20 plank jack
20s Hollow hold
20 Mt.climber
WOD3
Amrap10
200m run
20/16cals machine
WL
2025/07/19
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Overhead Squat
5RM for today in 12minutes
then
Strict Pull Up
3sets x 8 -12 reps
WOD
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (22.5/15kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks
Time cap;16minutes
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"10-8-6-4-3 Super sets of
Front Squat
Deadlift
increasing weight"
WOD1
"15min AMRAP
10 Front Sqaut
10 Deadlift
10 Burpee over the object
10 KB sprit stance onehand press(R+L=2)
10 KB Sqaut C&J or Goblet sqaut
DB or BB, Depends on members"
＜HIIT＞
W-Up
Coach's choise
WOD1
3super sets of
10 Push up(3↓1↑0)
10 Ring row(3↑1↓0)
WOD2
15EMOM(45sec on,15sec off)
1) Box jump
2) Bike
3) Hollow swing on the floor
4) DB wide stance squat
5) DB Alt DB press
WOD3
Tabata core
1)hang knee hold or deadhang hold
2)sit up
WL
SNATCH
(A) (1+1+1)+4-5sets
Snatch High Pull
+ Power Snatch
+ SQ Snatch
*focus on aggressiveness and complete the vertical extension
CLEAN
(B) (1+1+1) x4-5sets
Halting Clean Deadlift
+ Power Clean
+ FSQ
*staying over the bar in the pull
(C) (1+1+1) x4-5sets
Push Press
+ Push Jerk
+ Split Jerk
ACCESSORIES
Snatch Balance 4set × 3rep
Clean Deadlift 4set × 3rep
2025/07/18
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Banded SumoDeadlift
5x5 reps ( add weights every sets) start 50% ish
*rest 2minutes ""
WOD
"EMOMx20
1) 12/10 Calories on Row
2) 12 heaby Russian KB Swing (32/24kg)
3) 12 Alt DB Hang Clean Jerk
4) 40 DUs/60Single
5)Rest
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
"Strict press
5×10
Superset
Max rep Banded Strict press
WOD1
"Amrap12
20 Flatter Kick
20 DB Russian Twist
20 DB Snatch
＜HIIT＞
W-Up
Coach's Choice
WOD1
"EMOM 9
1)10 DB Bent Over Row
2)10 DB Strict press
3)10 DB Push up
WOD2
"For time of
3rds of
15 American KB Swing
15 Single KB Front Rack Revere Lunge
30DUs
buy out
1000/900m Row
WOD3
"Tabata Core
1) Hollow Hold
2)Copenhagen plank
WL
1)
No Feet Snatch
3sets x3reps
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 Pull + SNatch
Focus; バーにかぶっている時間を長く、姿勢維持の強化
1reps x 3sets
~80%
3) Max Snatch for 10minutes
4))
Halting Clean Deadlift +Clean Pull + CLean
1reps x 3sets
~80%
5) Max clean for 10minutes
6) Power Jerk + Jerk
5x1 @75% "
7)Clean /Snatch Pull to hold
4x3 (90-105%)"
2025/07/17
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hang High Pull
+ Hang Power Snatch
+ High Hang Squat Snatch
for 12 minutes find 1RM for today
then
review movements
WOD
For Time;
25 Front Squats (95/65 lb);
25 Burpees
25 Overhead Squats (95/65 lb);
25 Toes-to-Bars;
25 Power Cleans (95/65 lb);
25 Pull-Ups;
25 Push Presses (95/65 lb);
25 Push-Ups;
25 Power Snatches (95/65 lb);
25 Air Squats
time cap 25minutes
43/29kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
DL
strength
10-8-6-6-6
WOD1
AMRAP 12
200m Run
10 Box Jump
5 Renegade Row ( Push Up+ Row+row=1)
10 Hang Knee Twist
＜HIIT＞
W-Up
1000m row or 2000mbike !
WOD1
"6EMOM
o:16 FWD Lunges
E: 16 Cross V-up + Plank until '40
WOD2
"35/15 3sets
1)Box Jump
2) Plate G2OGH
3) 4Side/4Front Kick Through
4) Flatter Kick
WOD3
Tabata
1) Hollow Hold
2) Air Squat
WL
"A) Snatch Flow
Muscle Snatch → Overhead Squat → Snatch Balance
（2+2+1）× 4 sets
*Pull動作をゆっくり意識 → 支えるバランスへ移行
軽〜中重量（フォームと連動）"
"B) Clean Movement Chain
Hang Power Clean → Front Squat → Jerk (Split or Power)
（2+2+1）× 4 sets
Hangからキャッチ→支える流れを整理
70%前後
"
"C) Core & Mobility
2× L-Sit Hold（10〜20sec）
2×10 Goblet Squat
2×10 Scap Pull-up or Ring Row"
2025/07/16
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A→B
A)Push Press 5s x 5reps
*add weights every sets
b) Inverted Row ５sets x 8reps ( Tempo 2↑1-2↓）
WOD
Every 8;00 x2
1000/900m row ( 2000/1800m bike)
15 Burpee Over the row
30 Wall
*rest in the time remaing
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
AMRAP7
15 Pike side Jump
20 V-Up/Sit up
15 Leg Raise
20 Bicyle sit up
WOD1
3rds for time
300m row
15 KB Swing
10 Lunge + Lunge + Burpee with DBs
Urawa Strength
Week 3
A)One and a quarter Back squat
6,4,2,6
*2nd 6 heavier
B)
1)Close Grip Bench Press
*Cluster set
5,5,5:rest 15sec
rest 60sec
2)Supinated Strict Pull up
15reps *Accumulate
rest 90sec×3sets
C) EMOM6
-6-8Strict TTB
-50DU/100 Single
＜HIIT＞
W-Up
Coach's choice
WOD1
Tabata
反復横跳び
Rotational Slam Ball
WOD2
(A) 10min AMRAP
20 KB Swing
20 DB Push Press
20 DB Deadlift
rest 4min then
(B) EMOM 10min
(odd) 12/10 Cal Row
(even) 40s Plank Hold or Hollow hold
*ad 15/12 cals
*in big class, alternate (A) and (B)
WOD3
30 Burpee Box Jump Over for time;
WL
2025/07/15
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
BSQ
Find 3RM for today in 12minute
then 1set of AMRAP @-20kg from 3RM
+
3sets of
8-12 Dips
8-12 Barbell Arm Curl
8-12 Lateral Raise
WOD
as far as possible for 5minutes
3-4-5-6........
3 DBs Thruster (22.5/15kg)
3 Toes To Bar
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
4sets
5 BSQ/FSQ
30sec Side Plank after each set
WOD1
AMRAP 12min
5/5 SA DB Clean & Jerk
10 Hang Knee Raise
15 Burpee
＜HIIT＞
W-Up
Coach's choice
WOD1
(30s ON / 15s OFF) *3set
KB Swing
Plank Hold (AD: Hand Stand Hold)
Bupee Over KB
WOD2
Every 3min x 3sets (24min)
(A) 500/400m Row
(B) 3R of CINDY
(C) rest
*Pull-Up: Banded/Feet-Assisted/Ring-Row
WOD3
Stretch or Core
WL
