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)
2025/04/23
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"SKill
Practice Hand Stand
then
AMRAP3 Strict Hand Stand Push Up/seated Z Press with DBs "
WOD
Rowing Total Cals
1;00 on/1:00 off
2:00 on/2:00 off
3;00 on/3:00 off
4:00 on/4:00 off
3:00 on/4;00 off
2:00 on/2;00 off
1:00 on/1:00 off
32min work
*score: total cals
**shota: 20/40/50/60/52/x/x .....
LIGHT:
Warm-Up
Banded Glutes exercise
Skill, Strength:
EMOM 12min (3set)
1) 6-8ea SA KB Suitcase DL
2) 6-8ea SA KB Front Rack Squat
3) 8ea Plank KB Through / AD: Bear Position
4) Rest
*try go heavy
*focus on stability in each plane (Frontal, Sagittal, Transverse)
WOD1
3rds for time;
6 DB Thruster
6 Inch warm Push up / Wall Walk
12 Hang KNee Raise /T2B
60DUs /90 Single
*15mincap
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
"BW mash 40s on/20s off
1) Jumping Squat
2) Incha warm Push Up
3) Mt.climber Varitation
4) Revere Lunges
5) Jump Rope
*rest 90sec
WOD2:
30s on/15sec off x3
DB Thruster
ALt DB Snatch ( Single DB)
DB Russian Tiwsts
WOD3:
10rds for calories
30s Max Calories
30s rest
*score: total calories
Strength URAWA:
Squat / DL
7×5rep(75~80)%
Strict press
W-up 10-8(40%~50%)
5-5-5-3(70~90%)
Accessory
Wall Handstand 1~2min 2set
DB FR SQ 15rep 3set
2025/04/22
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"CLosed Grip Bench Press
10-8-5-3-3
*super sets with 8/8 Single Leg One Hand Row ( Hand on box or bench)
*total 3sets のみでOKAY
**if you like normal grip, perform nomal grip
WOD
"For time of
9-7-5-3
Squat Clean (43/29kg)
Wall Walk /Inch Warm Push Up
*comp: 61/43kg or 70/52kg
**Scle option; Power Clean+ Squat
*10min cap
LIGHT:
Warm-Up
Banded Glutes exercise
Skill, Strength:
Wide Stance Squat 6RM in 3sets
Bulgarian Squat 3x8/8
Strict T2B 3x8
WOD1
For time of
1000/800m Row
then
3rds of
5 Burpee
15 KB Swing
30 Plate Russian Twists
*12min cap
＜HIIT＞
Warm-Up:
Ladder
WOD1:
30sec each movements /10 sec off x3sets
1) BW Lunges
2) Burpee
3) DB Deadlift
4) Sit Up
5) Mt.climber
6) Renegaderow( row only)
WOD2:
"3rds for time ;
30 Air Squat
15 KB Swing
7 Pull Up/ Ring Row
400m Run (1000m Bike)"
WOD3:
AMRAP2
max reps of Box Step up with a DB
WL URAWA:
2025/04/21
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec x 6
3Hang Power Snatch
*add weights
*beginner; 同じ重さで練習
１－３セットウォームアップ
WOD
"Every6;00 x4
20/16 Cals on row
12 DB Box Step up down (ダンベル１つ）
5/5 Single Arm Hang Clean Jerk (22.5/15kg)
8 Pull Up
LIGHT:
Warm-Up
Banded Glutes exercise
Skill, Strength:
"Deadlift
10-8-6 ＋ 20 Barbell Hip thrust
*add weights
＊1-2sets of warm up
WOD1
AMRAP12
6 DB Thruster
5 Burpee
10 Ring Row
15 Situp
20 Air Squat
*rest 1:00 then repeat
*score; total time
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL URAWA:
2025/04/20
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Every3:00 x5
4FSQ+5-10 Weighted Push Up
*add weights
*must Perform 1-2sets warm up
WOD
"AMRAP12
4 Dips /Box Dips
8 KB SNatch (4ea)(24/16kg)
12 WB (20/14#)"
LIGHT:
Warm-Up
Coach's Choice
Skill, Strength:
DL 5×5rep
*1-2sets of warm up sets
WOD1
Buy-in
2000/1600m row
then
AMRAP 7min
10 Air SQ
10 push up
10 sit up
10 BW Lunge
＜HIIT＞
Warm-Up:
Tabata jump rope
WOD1:
AMRAP 10
10 Gorilla row
10 SA KB OH Lunge (each)
10 KB DL
10 KB GB SQ
WOD2:
20s on/ 10s off x 9rds
1) Hang wiper reg raise
2) Hollow rock
3) Sit up
WOD3:
Partner WOD : ( I go you go style )
Total 3000m
Partner1) machine 500m
Parner2) Devils press
WL URAWA:
