2025/02/16
SUN
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
Every90sec 9 min (3sets )
O) 12 (6/6)Front Rack Walking Lunge Barbell
E) 30s Heavy KBs front Rack hold
WOD
"4sets for time
6 Power Clean (61/35)kg
8 C2B
12/10 calories on row
25 DUs
~rest 60sec~repeat
*total time includes 1minrest
Light:
Skill, Strength:
1Strict Press+2 Push Press+ 3 Jerk
*4sets Building up to heavy
WOD1
Partner WOD *score; meter
AMRAP12
p1: Rowing for meter
p2: 5 Burpee-10 Box Jump-15 KB Swing
*P2が全部終わったらp1と交代
<HIIT>
Warm-Up:
Dynamic Warm Up
WOD1:
DB Upper Body Strength ""
emom X 9
1) 10 DB Chest Press
2) 20 DB Bent Over Row
3) 20 V-up/Sit Up
WOD2:
For time;
5rds of
20 Thruster (Barbell orDBs athlete choice)
20 Single Arm DB Lunges
*15min cap
WOD3:
AMRAP8
100DUs /150 Single
50/42 Calories Row
in the time remaining Max reps of Burpee
WL:
2025/02/15
SAT
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
AMRAP6
3Push Press(185/125lbs) +5 Strict Pull Up( C2B)
*partner up and I go you go *use Rack
WOD
"TTT thowndown
For time;
9 BBJO (30/24 )
15 Thruster (52/34kg )
21 Bar Muscle Up
15 Thruster
9 BBJO
cap: 10min *make 2 heat and open like
Light:
Skill, Strength:
Core Coach's CHoice
WOD1
For time;
25 Pull Up
12/10 cals row
50 DB Lunges (Reverse)
12/10 Cals row
75 Wall Ball
12/10 Cals Row
100DUs/ 150 Single
12/10 Cals Row
<HIIT>
Warm-Up:
Ladder
WOD1:
"For time;
21-15-9
DB Push Press
DB Deadlift
DB Squat
Push Up
*10min cap
**ダンベルを2セット用意して、途中までは重いので頑張る"
WOD2:
"AMRAP15
20/16 Cals on Machine
20 Sit Up
20 Wall Ball
20 Burpee Over the Ball
WOD3:
Tabata Core
0)Hollow Rock
e) T2B/Hang Knee Raise
WL:
"Focus(SN): Improve your aggression, timing, and duration of your leg drive.
Focus(CL): improve your timing and rigidness during the turn-over. No crashing the bar on your collarbone."
"SNATCH
A) Snatch High Pull + No-Feet Snatch
B) EMOM 10min
2 Power Snatch
*intentionally drive the floor harder and longer during your 2nd-Pull."
"CLEAN & JERK
C) BTN Split Jerk 4sets
D) EMOM 10min
Power Clean + Squat Clean + Jerk
*try to receive the bar at the same height in the SQ-Clean wherer you received in the Power-Clean"
"ACCESSORY
E) Snatch DL 4set *3rep
F) FSQ 4set *3rep
*1-2.5kg heavier than last week"
2025/02/14
FRI
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
Front Rack Reverse Lunges
3x6/6
then
1sets of 40s isometric split squat hold *score : weights
WOD
For time of :
2000m-Buy in Row
21-15-9
Pull Up
American KB Swing
*16 min cap
Light:
Skill, Strength:
3sets of
8/8 DB Step Up
10 Renegade Row ( Push Up+ Row+Row)
WOD1
On a 10-minute clock, complete:
50 DB Thruster
400-meter run/row
Max burpee box step-overs
STRENGTH by Fumiya:
Back Squat:
W-up : 8(50%)-6(60%)-5(70%)
Main : 3-3-3-3(75%)
Drop : 5-5-5(70%)
*Scaling option(Reduce 250~500 TV from last week)
W-up : 8(50%)-6(60%)-5(70%)
Main : 3-3-3(75%)
Drop : 4-4-4(70%)
Strict Press:
W-up : 5(60%)-4(75%)-2(80%)
Main : 3-3-3(85%)
Drop : 4-4-4-4(75%)
*Scaling option(Reduce 50~250 TV from last week)
W-up : 5(60%)-4(75%)-2(80%)
Main : 3-3(85%)
Drop : 4-4-4(70%)
Accessories:
BB Reverse lunge : 12 reps × 2 sets (each leg)
DB Alternate Z press: 10 reps × 2 sets (each)
<HIIT>
Warm-Up:
Ladder
WOD1:
Banded Hip exercise for 5min
WOD2:
3 Rounds for time:
400m row
20 Wallballs
20 KB Sumo Deadlift High Pull
10 Toes-to-bar/Hang KNee Raise
*15min cap
WOD3:
"AMRAP3min x 3sets
3 Man Maker
15 Jumping Lunge
20 Plank Dips(R+L=1)
*1min rest betwen sets
WL:
"Snatch :
3 Snatch Push Press + 2 SNatch Balance + 1 Overhead Squat
in 10minutes
2 snatch( Power & snacth)
in 10min
"Clean Complex
Power Clean + Hang Clean + 2front Squat
5sets *builid up to heavy
Jerk
Power Jerk+ SPlit Jerk
5sets
"ACCESSORY:
Clean/Snatch Deadlift 3sets x 3reps
High Box Jump 3sets x 5reps
Arm Curl 3sets x 12reps
Banded Triceps Extension 3sets x 12reps "
2025/02/13
THU
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 4sets x 5 reps
Aim : 67%, 72% 79%, 85%
WOD
For Time:
400m Run
30 Toes-to-bar
30 DBs Squats (#22.5/15x2)
30 DBs Push Press (#22.5/15x2)
400m Run
*16min cap
Light:
Skill, Strength:
3sets of
8 DB Strict Press
8 Plate Prone Y-Raise (Incline Bench)
8 Barbell Bent Over Row (Supinated Grip)
WOD1
On 14min Running Clock
Buy-in 1000m/800m Row
then AMRAP of
10 Burpee Tuck Jump
15 Goblet Squat
20 Russian KB Swing
25 Bicycle Sit Up
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
EMOM 9min
1) 7 Press + 7 Push Press
2) 14 Box Dips
3) 30sec Plank Hold
WOD2:
Every 2min *3set (Total 16min)
1) 350m/250m Row
2) 15 KB Swing +15 Goblet SQ +Max Burpee
3) Rest
*Score: total Burpee
WOD3:
3-4sets Not For Time
5/5 SL DL Airplane with Plate
10/10 SL Hip Bridge
10/10 Side Plank with K2E
WL:
SNATCH
A) Snatch Grip Deadlift + Snatch High Pull
4 sets of 3reps
B) Hang Snatch (From Mid-Thigh)
4 sets of 2reps
C) Snatch Balance
4 sets of 3reps
Focus on leg strength and core stability, improving precision in the snatch.
CLEAN
A) Clean Pull + Clean Squat (Deep squat to engage hips)
4 sets of 3 reps
B) Power Clean + Front Squat
4 sets of 2 reps + 2 Front Squats
C) Split Jerk from Rack
4 sets of 2 reps
Focus on engaging the shoulders and chest for a smooth clean and jerk.
ACCESSORY
DBL DB Romanian Deadlift
3 sets of 12 reps
2025/02/12
WED
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat 3x5reps @building up to heavy
*after each sets, 5 Box Jump (quater squat position)
WOD
AMRAP 12
24- 21- 18 - 15 - 12 - 9 - 6 - 3
Hanging Power Cleans 75/55lbs
Push Up
time remaining Max reps Alt DB Snatch
Score = total reps(AMRAP+Snatch)
Light:
Skill, Strength:
AMRAP7
3-6-9-12.....
DB Front Rack Lunges
KB Swing
WOD1
For time of
60 Burpee
Every 2;00
3 Pull Up
6 DB Push Press
9 Air Squat
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
10min AMRAP of:
50 Double Unders
10/10 DBs FWD Lunges
20 DB Snatch (#15/10, x1)
WOD2:
10min AMRAP of:
26/20 Cal Bike // 500/400m Row
15 ALT. Devil Press (15/10, x1)single DB
WOD3:
3sets
10 hollow arch
10 V-Up/Sit Up
10 Stict Hang KNee Raise or T2B
STRENGTH by Fumiya:
Back Squat:
W-up : 8(50%)-6(60%)-5(70%)
Main : 3-3-3-3(75%)
Drop : 5-5-5(70%)
*Scaling option(Reduce 250~500 TV from last week)
W-up : 8(50%)-6(60%)-5(70%)
Main : 3-3-3(75%)
Drop : 4-4-4(70%)
Strict Press:
W-up : 5(60%)-4(75%)-2(80%)
Main : 3-3-3(85%)
Drop : 4-4-4-4(75%)
*Scaling option(Reduce 50~250 TV from last week)
W-up : 5(60%)-4(75%)-2(80%)
Main : 3-3(85%)
Drop : 4-4-4(70%)
Accessories:
BB Reverse lunge : 12 reps × 2 sets (each leg)
DB Alternate Z press: 10 reps × 2 sets (each)
2025/02/11
TUE
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
REview KB Snatch
WOD
EMOMx24 *6sets
1) 11/9 Cals row
2) 8-10T2B /Hang Knee Rasise
3) 8/6 Cals Bike
4) 5/5 KB Snatch (24/16)
*ad;+2cals row&Bike, 12 T2B, 6each
*40s work/20s rest
Light:
Skill, Strength:
EMOM 3sets
1) Goblet Squat
2) Reverse Lunges
3) Squat Jump
4) DL
*goal reps: 12-20 reps, Hyperthropy and Strength enduarance
WOD1
16EMOM
1)5 Pull up+10 Hang knee raise
2) 15Kb Swing
3) 20 Power Jack+10 Squat Jump
4)Rest
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
12EMOM (45on/15off)
1) Rowing
2) Bike
3) DU / SU
WOD2:
4rd for time of(16min cap)
200m Run
15 DB Thruster
15 Box jump over
30sec Hollow Hold
WOD3:
3min Max Burpee
Score : total reps
WL:
2025/02/10
MON
<CrossFit>
Warm-Up:
Coach's Choice
Skill, Strength:
SNatch Deadlift + Snatch Pull + Power Snatch + Overhead Squat
4sets
*rest 90s between
then Back Squat 4RM in 4sets
WOD
"4 Min AMRAP- 1 Min Rest : 2sets
5 Devill press (#22.5/15x2)
20 Wallballs
35 Double Under
Light:
Skill, Strength:
3sets of
20 Hollow Rock
20 Cross V-up
20s Hang L Sit
WOD1
"2rds for time
20 DB DL →ad: Barbell DB
24 Box Jump
28 Thruster
*rest 2:00 repeat
<HIIT>
Warm-Up:
WOD1:
WOD2:
WOD3:
WL: