2025/06/11
WED
＜CrossFit＞
Warm-Up:
Skill, Strength:
"Main Work (4–5 Sets)
Back Squat
5 reps × 4–5 sets @ 65–75%
*Tempo: 31X1
→ 3秒かけて下ろす → 1秒キープ（ボトム）→ 爆発的に立ち上がる（X）→ 1秒トップで安定"
WOD
"Community Cup event2
AMRAP Interval
①2min of work : 1minute rest
②2min of work: 1minute rest
③2min of work ; 1minte rest
④ 3mi of work
①②
10 T2B
10 Overhead Squat (75/55#)
Max Caloreis Row
③④
10 Cals Row
10 Overhead Squat
Max Pull Ups
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Romanian Deadlift
8-8-8
*add 1set to warm up
*Super sets with 8ea Goblet Bulgarian Squat "
WOD1
"AMRAP10
7 DB Push Press
7 Burpee Latereal Over the DB
7 Sit Up
7 American KB Swing
7ea Skater Hop
With Coach
WOD1
15-12-9-6-3
Deadlift (185/135lbs)
Burpee Box Jump Over
Master ; 155/ 115lbs
WOD2
4ds
4 wall Walk
15/12 cals row
18 Dual DB Front Squat (50/35lbs)
Master; 40/25lbs (17.5/10kg)
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"For time：
50 Wall Ball
40 Box Step Up with MB
30 Hand Release Push Up
*9min cap
WOD2:
"with your Partner
3rds fort time
16 single Arm DB thruster(Syncro) 8ea
20 Burpee* Share the reps
24 DB Goblet Revese Lunges(Syncro)
*12min cap
WOD3:
3rds of
30 Sit Up (Crunch)
30s Plank
Urawa Strength:
Week 2 Speed and Power
A) Front Squat
4 sets of 3 reps @ 80% 1RM
スピード重視で一気に立ち上がる
B) Power Clean
5 sets of 3 reps @ 75% 1RM
引き上げからキャッチまでを滑らかに素早く
C) Bench Press (Speed Focus)
4 sets of 3 reps @ 70% 1RM
バーを素早く押し切る意識
D) Accessory Work
Kettlebell Swings: 3 sets of 15 reps
Mountain Climbers: 3 sets of 30 second
2025/06/10
TUE
＜CrossFit＞
Warm-Up:
Skill, Strength:
Superset 3 Sets
A: Bench Press
5–6 reps @ 75–80%
*Control Temp（2-0-1）
B: Strict Weighted Pull-Up
5–8 reps（Tempo 3-1-1）
*Ring Row or Band Pull-up OK as needed
WOD
Community Cup Event 1:
AMRAP 20min
15 Box Jump Over (24/20inch)
10 DB Snatch (50/35#)(22.5/15kg)
5 Hand Release Push Up
ADVANCED: 24/20in, HSPU
PRO: 30/24inch, Strict HSPU
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of each
8-12 reps of DB Chest press
8-12 reps of DB Rear Fly
8-12 reps of Push Up
8-12reps of Banded Pull Up
WOD1
For time:
2rds of
500/400m Row
50DUs
25 Hang Knee Raise
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
6AMRAP
20 Air Squat
15 KB swing
10 sit up
5 pike push up
WOD2:
6 AMRAP
18 Walking Lunge Step
12 Hang Knee raise
6 DB Shoulder Press
WOD3:
6AMRAP
5 Lunge Thruster
10 Ring Row
15 Lateral Bounce
2025/06/09
MON
＜CrossFit＞
Warm-Up:
Skill, Strength:
EMOM 14min: Tempo Front Squat
1–2 reps every minute @ 70–75% 1RM
Tempo: 31X1（3 sec down – 1 sec pause – eXplode up – 1 sec reset）
Focus Points:Upright torso and strong front rack position
Controlled descent and pause in the bottom
WOD
For Time:
21-15-9
Clean (43/29kg)
Ring Dips
V-up
Cap: 10 min
Ad : 50/35kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Close Grip Bench Press
6,4,2,6,4,2 @20×1
rest 2min
*2nd 6,4,2 heavier
To build strength, improve control, and gain confidence under heavier loads
WOD1
Up & Down Ladder (12 min AMRAP)
Ascending Ladder by 2s:
2 Dumbbell Push Press (light)
2 Box Step-ups
2 Sit-ups
→ 4 / 4 / 4 → 6 / 6 / 6 … as high as possible in 12 min
Goal:Keep moving, manage breathing, and enjoy the rhythm of the ladder.
Light weight, steady pace, and smiles encouraged!
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
WOD2:
WOD3:
WL:
2025/06/07
SAT
＜CrossFit＞
Warm-Up:
Skill, Strength:
Handstand Progression
①Kick Up
②20 sec HS Hold
③Nagative Down ↓3sec
④Kipping HSPU
then Deficit HSPU 30reps
WOD
20AMRAP
I go, you go style – Keep moving, minimal rest, maximize rounds
6 Barbell Thrusters (35/24kg)
8 Barbell Hang Power Cleans
10 Bar-Facing Burpees
*Ad : 43kg / 32kg
*Partner A completes 1 full round while Partner B rests.
Then switch. Keep transitions tight and smooth.
*Push pace in the later minutes – keep each round under 1:15
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Front Squat
3sets of 5reps (aim for 80%1RM)
then
TABATA
(1) Air Squat
(2) rest
*Advance: no rest
WOD1
EMOM 12min (3set)
(1) 10 Wall Ball
(2) 10 Push Up
(3) 10 Sit Up
(4) 10 Burpee
CHALLENGE1: after 5min, increase 5reps to each exercise,
CHALLENGE2: after 10min, increase another 5reps to each exercise
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP 6min
10 DB Snatch
10 Plank Push Up
20 Mt. Climber
WOD2:
(A) For Time (5min)
100 KB Swing
*at top of every min, perform 5Burpee
3min rest then
(B) For Time (5min)
1200/1000m Row
*in big class, alternate (A) and (B)
WOD3:
Tabata
(1) Plank Hold
(2) Elbow Plank K2E
WL:
SNATCH
(A) (1+2) × 4-5set
Snatch High Pull
+ Power Snatch"
"CLEAN
(B) (1+1+1) × 4-5set
Clean Pull
+ Power Clean
+ FSQ"
JERK
(C) (1+2) 4-5set
Push Press
+2 Jerk
"ACCESSARY
DBs OH Carry
3set × 20m
Half Kneeling Filly Press
3set × 8reps each
2025/06/06
FRI
＜CrossFit＞
Warm-Up:
3 Rounds:
10 PVC Pass-Throughs
8 PVC Push press
10 Scap Pull-ups
10 Kip Swings
Skill, Strength:
A: Push Press
3-3-3-3-3（build to heavy triple）
B: Strict Pull-up
5 Sets: Max Unbroken Strict Pull-ups
Rest 90sec between sets
Scale: Band Assist or Ring Rows
Adv: Add 2–3 sec negative on last rep
WOD
AMRAP 12
5 Devil's Press (2x22.5/15kg)
8 Chest-to-Bar Pull-ups
10 Kettlebell Deadlifts (moderate-heavy, 2x KB or 1x sumo-style)
12 Box Jump Overs (24/20inc)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat 4x8reps
*add weights every set
after set 8rep Jumping Squat
WOD1
AFAP in 9minutes
2-4-6-8-10....
Alt DB Snatch
DB Front Squat
Plank Jack
Burpee
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
1mile/1600m Bike for time
3minutes rest
3Km Row for time
WOD2:
bodybuilding circuit 3sets
1) DB Chest Press
2) DB Bent over Row
3) DB seated press
4) DB Front Squat
*40sec on /20sec transition
WOD3:
Stretch
WL:
a)
2Push Press + 2 Jerk
b))
Hang Snatch Pull + Snatch Balancce 3set(3+3)
c)
Hang Snatch １RM( power or Suqat )
D) Hang Clean Pull + Hang Power Clean 3sets (3+3)
E)
Hang Squat Clean Jerk RM
F) Back Squat or Front Squat 1RM
2025/06/05
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean Complex
15min of:
Clean Pull + Hang Power Clean + Jerk (1+1+1)
Focus Points:
*Maintain posture, vertical extension
*aggressive pull under
Rest: 90–120 sec between sets
WOD
Chipper Style
For Time:
20 Power Cleans (50/35kg)
40 Sit-ups
60 Double Unders
15 Push Jerks (50/35kg)
30 Wall Balls
50 Air Squats
*Cap: 15 min
*Ad : 61kg / 43kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
4sets
2Strict Press+3Push Press
WOD1
3rds for time
400m Run/ Row/ Bike
12 DB Thruster
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Pair wod
7 AMRAP
5 Syncro Burpee
10 wall ball each
15 Syncro FWD Lunges w MB
WOD2:
Rowing 2K in team of two
every 250m switch
While P1 on row, P2; perform Plank
WOD3:
AMRAP 5
20 Flatter Kicks with DB
5 Rotational Slam Ball
25 DU
Urawa WL:
A) Snatch Complex
Snatch High Pull → Hang Power Snatch → Overhead Squat（1+1+2）× 4 sets
Focus:
・引きの強さとタイミング→バーを体に近づけながら、爆発的に引き上げる。肘は高く、外側へ
Load: 60-70% 1RM
B) Clean Complex
Clean Pull → Hang Power Clean → Front Squat（1+1+2）× 4 sets
Focus:
・引きの力強さ、キャッチの正確さ、下半身の安定性を意識しつつ、各動作を丁寧につなげて全体の流れをスムーズに
行いましょう
特にFront Squatでは息を止めすぎず、安定した呼吸を意識しましょう
Load: 65-75% 1RM
Accessory
DB Bulgarian Split Squat × 8回
Banded Face Pull × 12回
Side Plank × 45秒
Rest 30sec, 2sets
2025/06/04
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Tempo Back Squat
4 Sets of 5 reps @ 31X1 Tempo
*3 seconds down (eccentric)
*1-second pause at the bottom
*X = Explode up
*1-second hold at the top
Rest: 90–120 seconds between sets
Load: Use approx. 60–70% of your 1RM — focus on perfect control and position
WOD
Every 90sec x 10 Rounds (15min total)
Odd Rounds: 200m Run + 10 AKB Swing
Even Rounds: 7 Burpee Pull-ups
*各セット終了後に必ず休憩時間が取れるようなペース配分を意識しましょう
*特にBurpee Pull-upは無理のないリズムで動作で
*インターバル内に間に合わない場合は、回数を各自で調整してOK
*強度よりも「持続できるフォームと呼吸の安定」が目標！
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
10-8-5-5-5
*add 1set to warm up
**30sec plank between set
WOD1
9EMOM 40 on/ 20 off
Min1) Rowing
Min2) 10 DB Hang Clean + 10 Push Press
Min3) 20 Russian Twist + 10 Toe Touch
＜HIIT＞
Warm-Up:
Row/Bike/ Ski5minutes
Mobility
WOD1:
8min AMRAP
5 Slam Ball
10 Step Up with Slam Ball
20 Mountain Climber (R+L=1rep)
30 DU/60 Single DUs
WOD2:
10min EMOM
O : 15/12 cal Row
E : Flont Plank variation
*max '45 sec on row scale calories as needs
WOD3:
Core 120reps as group
Urawa Strength:
Week 1: Speed & Power Development
A) Front Squat
4 sets of 3 reps @ 80% 1RM
コントロールよりも「爆発的に立ち上がる」ことを意識
B) Power Clean
5 sets of 2 reps @ 75% 1RM
ポジションを安定させた上で、素早くキャッチまで
C) Push Press
4 sets of 3 reps @ 70–75% 1RM
下半身のドライブをしっかり使って、バーを押し上げる
D) Accessory Work
Kettlebell Swings: 3 sets of 15 reps
Box Jump (High): 3 sets of 5 reps
Hollow Hold: 3 sets of 30 seconds
