2025/04/29
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
FSQ ３RM in 12 minutes
ex) 10-8-5-3-3RM
then
Split Jerk for 10min
3reps practice
WOD
2rds for time
50/40 Calories on row
25 Burpee Over the row
*rest 90sec between sets
LIGHT:
Warm-Up
Skill, Strength:
EMOMx12
1) 8ea Staggered Deadlift
2) 8ea KB Front Rack Reverse Lunges
3) 20 Plank Dip
4) Rest
WOD1
AMRAP10
5 Man Maker
12 Sit Up
24 DUs / 36 Sinlge
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
Plate WOD 40sec on 20sec off x2
Plate G2OH
PLate Jack Hop on the plate
Plate Hold Faltter Kicks
Plate Russian Twists
Burpee jump on the plate
rest :60s repeat
WOD2:
"For time
20-15-10-5
Cals on Row
Box Jump
Pull Up or Ring Row
WOD3:
3rds for time;
20 Tuck ups
20 Leg Raise
20 Bicyle Sit Up( R+L=1)
WL URAWA:
2025/04/29
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5-4-3-2-1
Weighted Pull-Up
Add weight
scale : banded
each set 3 point Dumbbell Row
then review
Kipping Pull UP and Muscle Up
WOD
Nasty Girls
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)
*15minute cap
**sacle option; 30 ASQ, 5 Muscle Up 43/29kg HPS"
LIGHT:
Warm-Up
Skill, Strength:
3sets
6/6 Reverse Lunges with Barbell
15 Double dumbbell skull crusher
30 Heavy Russian Twist
WOD1
For Time:
Buy IN:
50 DB Thruster
4 Rounds:
42 Double Unders or 63 Singles
7 Front Squat ( DB or Barbell)
*クラスサイズによる
＜HIIT＞
Warm-Up:
Run Prep
Turkish Get Up
WOD1:
Core Tabata
o) Slow Runner
e) Hollow Hold or Rock
WOD2:
2rds of
400 Meter Run
20 Alternating Dumbbell Bent Over Row
20 Alternating Dumbbell Snatch (1 DB)
*12min cap
WOD3:
10 Minute AMRAP
8 Goblet Squat
3 Burpee
Weight Suggestions:
Men: 25-35# DB/KB
Women: 10-20# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 8-12+ Rounds
"
WL URAWA:
2025/04/28
MON
＜CrossFit＞
Warm-Up:
Stretch
+
SHOulder MObility
Skill, Strength:
Closed Grip Bench Press
10-7-5-3-2-2
find 2RM for today!
in 15minutes
WOD
"3sets
8 T2B
10 DB Hang Clean Jerk (5/arm)
14 Calorie row
8 C2B
10 DB Snatch (5/arm)
14 Calories on row
*rest 2;00 then repeat time cap 22min
*for bigger Class 18min AMRAP
p1) 8T2B 10 DB CJ 8 C2B 10 DB SNatch
p2) 28 Calories on row
*once P1) &P2) finish , 1rds
LIGHT:
Warm-Up
Skill, Strength:
Deadlift find 6RM in 4sets
+
1set of 20 Hip Thrust
WOD1
EMOMx15
1) 12/10 Calories on row
2) 15 American KB Swing
3) 50 DUs
4) 5-10 Burpee Box Jump Over
5) Rest
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL URAWA:
2025/04/27
SUN
＜CrossFit＞
Warm-Up:
Stretch
+
mini BW WOD
50 BW FWD Lunges
40 WB
30 Sit Up
20 Push Up
10 Burpee Broad Jump
Skill, Strength:
cluster 1RM in 12min
WOD
For time :
30 Cluster ( 50-70% of 1RM Cluster)
*10min cap
LIGHT:
Warm-Up
Skill, Strength:
Skills
Push Press 5×8 rep
Super set
Ring row 5x6~8reps
(Ad) Feet Elevated
WOD1
EMOM 15min 45s/15s
1) 15DB Strict press
2) 15DB Box step up
3) 15DB DL
4) Max Burpee over the DB
5) rest
＜HIIT＞
Warm-Up:
Tabata jump rope
WOD1:
Tabata 2sets (8min work)
1) Copenhagen plank
2) Wall hand stand
1) KB’s over head hold
2) KB’s high plank(hands on KB )
WOD2:
5rd For time
10Burpee
10Air SQ
10 Shoulder tap
*12min cap
WOD3:
For time
50 DU/ 75 Single
400m run
30 sit up
20 push up
10 Devils press
*12 min cap
WL URAWA:
2025/04/26
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"EMOMx8
2-3 Hang Squat Snatch
*add weights , find todya's heavy double /Triple
WOD
"TTT167
75 Power Snatch (75/55#)(34/25kg)
50 Bar facing Burpee
25DBs Box Step up over (24/20inch)
time cap 9min
DB: (50/35lb)(22.5/15kg)
LIGHT:
Warm-Up
Skill, Strength:
EMOM9 (40s on/20s off)
1) 10 Back Squat
2) 10 Ring Row + 10 Dips
3) Heavy Russian Twist
WOD1
"2sets of
8 DB Hang Cleans
26/22 calorie Row
21 Kettlebell Swings
13 Push-Ups
*time cap 12minutes
＜HIIT＞
Warm-Up:
WOD1:
AMRAP 5min
6ea SA Suitcase DL (KB or DB)
6ea SA Front Rack SQ (KB or DB)
15 Plank Toe Tap
30 DUs
WOD2:
"EMOM 17min (FGB Style)
(1) Box Jump
(2) Alt DB Snatch
(3) Burpee Over DB
(4) DB Goblet SQ
(5) 200m Run
(6) 1min rest
*SCORE: total reps of every movements
*200m Run = 20rep"
WOD3:
"3sets NOT For Time (～10min)
8ea Half Kneeling Windmill
8ea Half Kneeling Woodchop
30sec Plank"
WL URAWA:
Warm Up；
Coach's Choice
SNATCH
(A) (4+1) *4-5sets
4 Snatch Balance
+1 OHSQ
(B) 10min
Power Snatch
+Hang SQ Snatch"
"CLEAN
(C) (1+1+2) *4-5sets
Segment CL DL
+CL DL
+2 Power Clean
*pause at (1)below knee (2)above knee (3)mid-thigh
(D) 4-5sets
3 Jerk"
"ACCESSORY
(E) 4sets
3 Snatch DL
(D) 4sets
3 Front Squat"
2025/04/25
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press 8RM in 5sets
Weitghed Pull Up , 5-4-3-2-1
＊find ８RM Press &1RM weigthed Pull Up
WOD
for time
2rds of
25 WB
25 Amrican KB Swing
100DUs/ 150 SIngle
*tima cap : 14min
LIGHT:
Warm-Up
Skill, Strength:
DB Seated Shouder Press 3x 10rpes
Pull Up / Ring row 3 x 10reps
WOD1
3rds fortime
100m row / 8cals bike
30 Air Squat
20 KB Swing
10 Box Jump
*14min cap
URAWA Strength:
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
＜HIIT＞
Warm-Up:
Resistance band warm up
WOD1:
"６min AMRAP
6 Goblet Squat with a DB
8 Lateral Burpee over the DB
10 DB SNatch"
WOD2:
Evert 2min *2sets (total 16min)
(A) 10 Box Jump +10 Ring Row
(B) 10 Wall Ball+ 10 MB Clean
(C) 20m BW Lunge Walk + 20m Farmer's carry
(D) 2min rest
AD: 15reps each"
*メートルは各店舗でやりやすい用にアレンジ
WOD3:
"TABATA
(1) Plank Hold
(2) V-Up / Crunch"
WL URAWA:
"Box CLean Deadlft
3reps x 5sets ( 70%+) then
3x3 Box CLean (light to moderate weights)
"
Snatch 5sets x 2reps ( same weights) *70+%
"POwer CLena + Clean +2Jerk
(1+1+2) x5sets
or 1RM Clean Jerk "
Overhead Squat 3reps x 5sets *builid up to heavy ＊くるぶしの上にバーを持ってくる
2025/04/24
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx8
1) 5/5 Barbel Overhead reverse Lunges
2) 5-10 Pike Rowing Core
WOD
"EMOMx16
min1) 12/8 Cals row
min2) 1rds of DT
min3) 10 Pull Up/ Ring Row
min4) Rest
DT:
12 Deadlifts (155/105 lb)(70/47kg)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
*pick movement you can do 10rep unbroken
LIGHT:
Warm-Up
Shoulder mobility
Skill, Strength:
"AMRAP6
12 Hang Clean & Press
9 Front Squat
6 Muscle Snatch
WOD1
For time;
750 meter Row
24 Sit Up
21 Box Jumps (24/20"")
18 KB Swing
15 Goblet Squat
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
2K Row for time;
every 1:00, 5 Burpee
WOD2:
21-15-9
DB Thruster
WB
Ring Row
WOD3:
30s on/15s off x3sets
1) Bear Position DB Plank Through
2) Single Arm KB Hold (R)
3) Single Arm KB Hold (L)
4) Hollow Rock
WL URAWA:
A) Snatch
Snatch Pull + Snatch from Blocks (1+1) × 4 sets
Focus:
・フルエクステンションのタイミング
・ブロックからのスタートでキャッチへの集中
Load: 75–80% 1RM
B) Clean & Jerk Complex
Clean Pull + Clean + Split Jerk (1+1+1) × 4 sets
Focus:
・プルで引きの意識
・クリーンでのバーの軌道意識
・スプリットジャークで足の位置
Load: 80–85% 1RM
Accessory Work
Overhead Pause Squat – 3 sets × 3 reps (3秒ホールド)
