2025/02/03
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat 3x5reps @75% ish
*after each sets, 5 Box Jump (quater squat position)
WOD
3sets
15/12 Calories on Row
12 DB Front Squat *unbroken
5 Strict Pull Up
*rest 2:00 and repeat
**score total time
Light:
Skill, Strength:
Bent Over Row 3x10
into
Incline Chest Supported row 3x6 (2sec pause)
WOD1
AMRAP14
10 Burpee Broad Jump(hyrox Style)
20 BW Lunges
30 WB
12/10 Cals Row
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2025/02/02
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx10
o)10T2B
e) 5-10 Dips(ring /box)
WOD
Warm Up deadlift for 5min
EMOM for 10 minutes
3 Deadlifts (65% of max 1RM)
Max Burpees
Remainder time of each minute is max burpees. Score would be the total number of burpees throughout all 10 rounds."
Light:
BSQ
Skill, Strength:
BSQ
3x10 reps
*Same weight @70% ish
WOD1
10minutes AMRAP
9 DB Z press
25 DUs /45 Single
8 2 KB DL
26 Flatter Kicks
＜HIIT＞
Warm-Up:
Tabata Style warm Up
WOD1:
Tabata Jump rope
WOD2:
3rd for time;
250/200m Row
10/10 SIngle Arm DB Push Press
10 Sit Up
*time cap 9 min
WOD3:
For time;
100 Bicyle Sit Up(R+L=2)
50 WB
100 Russian Twist with Plate(R+L=2)
50 Ring Row
100 Cross V-up
50 Burpee
*time cap ; 14min cap
2025/02/01
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
2TNG Power clean in 15minutes
WOD
AMRAP15
100 DUs /150Single
200m Run/Row
20 Kipping HSPU /Z Press
20 Power Clean (43/29kg)
*ad: 61/43kg
Light:
Skill, Strength:
EMOMx9
1) 30s Plank
2) 6 DB Strict Press + 8 DB Front Squat
3) 15-20 KB swing
WOD1
EMOMx10
1) 200/150m Row
2) 1rd of cindy
5 Push Up
10 Ring Row
15 Air Squat
＜HIIT＞
Warm-Up:
"Bodyweights warm up
Banded Hip Exercise and Pilates 100
WOD1:
"90sec core 3sets
20sec High Plank Shouder Tap
30sec Russian Twist with Plate
40sec Leg Raise
*rest 30sec
WOD2:
"AMRAP7 (barbell or DB)
7 Burpee
7 Push Press
7 Back Squat
7/7 Lying Wind Sheild
WOD3:
"With your Partner
100 Cals
*every2;00
10 KB Swing
, start with KB swing
cap 12min
Weight Lifting
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 dive the floor harder and longer during your 2nd-Pull.
CLEAN
C) Musle Clean +Tall Clean
D) EMOM 10min
Power Clean + Squat Clean
*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
2025/01/31
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat find 3RM in 5sets
*heavy weights
WOD
27-21-15-9
Calories on bike( female 20-16-12-8)
Push Jerk ( 95/65)
*18 minute cap
*row cals +3 cals
Light:
Skill, Strength:
AMRAP X8minutes
10 Strict Press
10 Ring Row
10 DB Press
10 Arm Curl
* prepared 2Db( light and moderate)
WOD1
12AMRAP
500/400m Row
9 DB Hang Power Clean
6 Burpee
＜HIIT＞
Warm-Up:
2sets of
20sec each movement
1)High KNee
2) Mt.Climber
3) Plank
4) Jumping Jack
5) Punch
6) wide Squat Hold Punch
*1min rest
WOD1:
KB HIIT Workout ( use1 kB )
3rds for time;
8 KB Swing
8 Reverse Lunge (total)
8 KB Bent Over Row
8 Squat
8 Russian Twist ( 8each side)
12/10 Cals Row
WOD2:
DB HIIT Workout(use 2DB)
AMRAP6
5 DB Deadlift
10 DB Thruster
20 DUs
WOD3:
for time;
30 Burpee Broad Jump (90cm)
ad: 50
Heavy Day !
1) 3sets *building up
2 Muscle Snatch + 2 SNatch Balance +2 Overhead Squat
２)Snatch Heavy single
for 15minutes
3)
Power Clean + Front Squat + Power Jerk + SPlit Jerk x4sets
4) Clean & Jerk
building up to heavy single
Accessory
A) 3set *1rep(130%)
Clean Pull
B) 4set *5+rep
Pull Up
2025/01/30
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Closed Grip Bench Press
4sets of 6reps
into
1set of Max Strict Pull Up
WOD
2rds for time;
18 Box Jump(24/20)
12 Overhead Squat (135/95)
6 Wall Walk
*15 minutes cap
Light:
Skill, Strength:
3sets of
8 DB Chest Press + 8 Narrow Press
10 Barbell Bent Over Row
215 side jack knfie
WOD1
EMOMx16
1) 8/8 DB Reverse Lunges
2) 8 -12 Box Jump
3)5 Devil's Press
4)Rest
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Core AMRAP6
20sec Hollow Hold
20 Slowly Flatter Kick
10sec Side Plank Hip tap (R)
10sec Side Plank Hip tap (L)
WOD2:
8EMOM
1) 30sec KB Front Rack Carry
2) 21 KB Swings
WOD3:
Upper body 3set
20 Banded Triceps
15 DB Arm Curl
15 DB bent over row
Snatch
"1)EMOM 8min
3position Snatch ( Dip -low hang-floor)
２)Snatch Heavy single
for 10minutes
Clean/Jerk
"1)EMOM 8min
Clean DL (to mid thigh) + C&J
２) C&J Heavy single
for 10minutes
accessory
Seated box jump 3sets x5reps
2025/01/29
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hand Stand Or Pull Up 系
WOD
Angie ""
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Time cap:20minutes cap
– Advanced: 15-20 minutes
– Elite: <14 minutes"
Skill, Strength:
2DB Single Leg Deadlift 3x6reps ea
Bulgarian Squat 3x6reps ea (3↓）
WOD1
"For time of:
21-15-9
Goblet DB Step Up (1DB)
American KB Swing
Sit Up
Single arm DB Push press( each arm)
*12minutes cap
＜HIIT＞
Warm-Up:
Banded Exercise
WOD1:
"EMOMｘ８
1) 12 Box Step up with Plate
2) 12 DBL DB/KB Deadlift
WOD2:
"Deadth By EMOM(Max 10min
1)5 Air Squat+5 Burpee
2) 6 Air Squta + 6 Burpee
3) 7 Air Squat + 7 Burpee
.....14 Air Squat + 14 Burpee
*無理なったらできる回数で１０分まで続ける"
WOD3:
"100/80 Calories for time
time cap: 10min
2025/01/28
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Squat Snatch + below Knee Hang Snatch
Building up to heavy complex in 15minutes
WOD
AMRAP12
10 T2B
15 WB
40DUs
Skill, Strength:
"EMOMx9
1) Rowing
2) 5 Strict Press +10 Push Press (DB)
3) 15 WB
WOD1
AMRAP9
6 Burpee
9 American KB Swing
20 DUs
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
"For time;
1000mRow /1800m BIke
15 Wall Ball
5 Burpee Broad Jump
500m Row/ 900m bike
30 WB
10 Burpee Broad Jump
250m Row/ 400m Bike
45 WB
15 Bupree Broad Jump"
WOD2:
"AMRAP8
5 Box Jump
10 KB Swing
15 Alt DB Snatch
WOD3:
Core Tabata
