2025/01/15
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Muscle Up Progression
WOD
EMOM x16
1) 10 DB Push Up
2) 4-6 Hang Power CLean (95/65)
3) 15/12 Calories on Ro w
4) Rest
Warm Up
Coach's Choice
Skill, Strength:
Single Leg Deadlift 3x6reps ea
Deficit Spit Squat 3x6reps ea (3↓）
WOD1
For time of:
21-15-9
WB
American KB Swing
Cals Row
Push Up
*12minutes cap
＜HIIT＞
Warm-Up:
Ladder warm up
WOD1:
for time of;
100DUs or 15o SIngle
75 WB
50 SIt UP / Hnag KNee Raise
25 Strict Pull Up or Ring Row
*12minutes cap
WOD2:
2rds of
500/400m Row
20 DB Push Press
for time; 7min cap
WOD3:
Tabata
O) Barbell Sumo Deadlift Highpull
E) Jumping Lunges
URAWA: Strength Training Program - Squat Day
Main Lifts (Choose one option)
Option 1: 5x5 Set/Rep Scheme
Back Squat (BSQ)
Front Squat (FSQ)
筋力と基本的なスクワットフォームの向上を目的
Option 2: 4x8 Set/Rep Scheme (Moderate Load)
Pause Back Squat (2-second pause at the bottom)
Front Squat with Tempo (3-second descent, 1-second pause at the bottom)
中程度の負荷で筋持久力とフォームコントロールを強化
Option 3: Pyramid Set (Ascending and Descending Load)
Back Squat: 5 reps → 4 reps → 3 reps → 4 reps → 5 reps
Bulgarian Split Squat: 3x10 each leg
負荷を変化させることで筋力と筋持久力をバランスよく鍛える
Option 4: Strength + Speed Focus (Contrast Sets)
Heavy Back Squat: 4x3 (80-85% 1RM)
Bodyweight Jump Squat: 3x8 (immediately after each heavy set)
筋力と瞬発力（パワー）の両方を向上させるためのセット
Mini WOD KB Circuit (2 Rounds)
10 KB Gorilla Rows
10 Dual KB Push press
10 Dual KB Walking Lunges
10 KB Side Planks
2025/01/14
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
CLosed Grip Bench
5-4-3-5-4-3
*double wave , 2nd wave heavier
WOD
3rds for time ;
400m Run or Row
10 C2B / Pull Up
5 Devil's Press(50/35)
*13minutes cap
Warm Up
Coach's Choice
Skill, Strength:
"Push press
10-8-5-5-5
*super sets with 5ea chinese twist
WOD1
"EMOMx12
1) Max empty bar Back Squat
2) max Box Jump
3) 1min max row
4)Rest
＜HIIT＞
Warm-Up:
Tabata Jump rope
WOD1:
"3rds for time
10 Bent Over row
12 Strict Press
14 Barbell FWD Lunges
WOD2:
AMRAP10
250/200m Row
10 Air Squat
10 Ring Row
5 Push Up
5 Sit Up
WOD3:
For time of
50 WB
50 American KB Swing
50 Box Jump
*10min cap
2025/01/13
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Deadlift
Hand Release Deadlift
1-1-1-1 x 4sets
*not so heavy , goog technique
WOD
"AMRAP20
4 DBs Thruster (22.5/15) (15/10)
6 T2B / Hang Knee Raise
24 DUs / Singles
*goal: 20+ rds
Warm Up
Coach's Choice
Skill, Strength:
"EMOM x12min
1) 12/10 cals (45sec of work)
2) 30s Weighted Plank
3) 20s Copenhergun Plank (each side)
WOD1
"AMRAP9
5 Overhead Squat (empty bar )
10 Box Jump
＜HIIT＞
Warm-Up:
coach's choice
WOD1:
empty bar fan
21-15-9
thruster
Pull up( Banded)
*no ring row
WOD2:
3 sets (1 set every 5:00)
25/20 Calorie Row
20 KB Swing ( Russian )
20 Russian Twist with Plate
*Score is slowest set
**No Rx if slowest set us 5:00
WOD3:
Tabata core
*coach's Choice
2025/01/12
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"""4sets of *super sets
1)3Front Squat @80%
＊3sec down
2) Weitghed Pull Up 4-3-2-1
*beginner;5 Banded Pull Up
**1set目は4回できる重さ、2set目は3回と重さを上げていく
WOD
For time ;
30 Burpee Box jump (24/20in)
50 Wall Ball (20/14#)
*10mincap
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"EMOM x8 min
1) 16 Cossack Squat with KB
2) 8 Push Up+ 5 Strict T2B
WOD1
12min AMRAP(Partner WOD)
30s Syn Plank
30 Cals On machine (share)
30 DB hang clean(Share))
30 Box Jump (share)
30 DB push press(Share)
30 Reverse Lunges (share)
＜HIIT＞
Warm-Up:
"mobility n Tabata
A) rolling squat
B) animal walk *coach select
"
WOD1:
15-Minute circuit
each exercise for 40 seconds on, 20 seconds rest. Complete 3 rounds.
Exercises:
1. Mountain Climbers
2. Air Squats
3. Push-Ups (Modified if needed)
4. Alternating Reverse Lunges
5. Plank Shoulder Taps"
WOD2:
"12-Minute circuit
each exercise for 45 seconds on, 15 seconds rest. Complete 2 rounds.
Exercises:
1. Burpees (Step-back modification allowed)
2. Sumo Squats
3. Incline Push-Ups (Use a bench or wall)
4. Glute Bridges
5. High Knees
6. Plank Hold
WOD3:
None
2025/01/11
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
10min
1Snatch DL +1 Snatch Pull +1 Snatch
then 5min to find today's workout weight
WOD
AMRAP 15min
3 SQ Snatch (60-70%1RM Snatch)
6 Burpee
9 Situp
200m Run
*3 SQ Snatch: 3 Power Snatch +3 OHSQ
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
4 sets of
5-8 Chin Up (Spinated Grip)
8 Bent Over Row (Pronated Grip)
*Chin Up: Banded or Feet-Assisted
WOD1
"Partner WOD
AMRAP 12min
Partner A) 500m/400m Row
Partner B) 16 Box Jump + 16 Situp
*switch when both finishes their own part
→二人とも自分のパートが終わったらスイッチ
＜HIIT＞
Warm-Up:
band exercise
WOD1:
3sets with light Barbell
10 Barbell Push Press
12 Barbell Reverse Lunge (6ea)
14 Barbell Windshield Wiper (7ea)
WOD2:
10min AMRAP
10 Slam Balls
10 Ball Hug Squat
10 Plate G2OH
10 Burpee Plate Jump
WOD3:
4R For Time(10min)
300m/250m Row
8 Situp
8 Plank Pushup
OMIYA WL
Focus :
Snatch: Smooth and aggressive turn over
Clean: Smooth transition on 1st Pull to 2nd Pull. Proper positioning during 1st Pull
Snatch
A) 1 Snatch Balance + 2 Drop Snatch
*Drop Snach: no upward drive with the legs. Elevation of the bar is little as possible
B) EMOM 10min
1 Power Snatch + 1 Hang SQ Snatch"
"Clean
A) Segment Clean DL(below knee, above knee, mid thigh) +Slow Clean DL + Power Clean
*focus on bar proximately and proper bar contact
B) EMOM 10min
Clean & Jerk"
"Accessory
A) 5set *3rep
Front Squat
B) 5set *3rep
Push Press"
2025/01/10
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
2-3sets of
Single Arm DB Turkish get Up 8ea
Seated Dummbell Press 8 ea
One Hand Row 8 ea
WOD
30-20-10
Cals Row
Pull Up/C2B
DBs Front Rack FWD Lunges
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
6min AMRAP
8 DB Strixt Press
8 Ring Row
30 DUs
WOD1
"12EMOM
1+2) 25/18cals
3) 10 KB Swing+ 10 Goblest Squat
＜HIIT＞
Warm-Up:
Mini BW Workout
WOD1:
"3sets of
16 Reverse Lunges with weights
12 KB Swing
*rest 20sec b/w sets
WOD2:
3sets of
8 Pull Up
12 DB SHoulder Press
30 DUs/ 45 Signle
* 20sec rest b/w sets
WOD3:
"5min AMRAP
60/45 cals
in the time remain max reps of WB
OMIYA WL
"1) 3sets *building up
2 Muscle Snatch + 2 SNatch Balance +2 Overhead Squat
２)
Snatch + overhead squat
1x(3+1)@70%
3x(3+1)@75%"
"
３)
Pause Squat Clean * Pause at the knee
6sets @60-70%
４) 4 Jerk Dip +1 Jerk
3sets Heavy 80% "
"Accessory
A) 5set *3rep
Back Squat
B) 5set *3rep
Pull Up "
2025/01/09
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Muscle Up Progression
WOD
EMOMx14
o) 7-12 Kipping HSPU/ Z Presz/
e) 4-6 Hang Power Clean
*add weights every sets ( small)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Barbell Hip thrust 3x10
Bulgarian Squat with Goblet Kb Hold 3x8ea"
WOD1
5 rounds for time:
30 double-unders
10 thrusters (55/75 lb)
＜HIIT＞
Warm-Up:
Mini BW Workout
WOD1:
"3sets of
10each MB Side toss ( 10lbs/6lbs) "
WOD2:
3sets of
6/6 DB Snatch
6/6 DB Oh Lunges
6/6 Single Arm Devil's Press
30 DUs
*rest 20s between sets
WOD3:
AMRAP6
200meter Run
Max calories on row
-rest 2min-
AMRAP6
400m Run
Max calories on row
*score: total calories of 2sets
Uwara WL
Focus; Focus on Movement Breakdown and Building Foundational Strength
1) Snatch
A) Barbell Snatch Balance+ OH squat 3sets (3+3)
B) high pull + 2Above knee (power)snatch x5sets
2) Clean
A) Tall Clean + Push Press (2+2) 3sets
*Push off the ground, get under the bar
B) Clean DL (to mid thigh) + C&J
10 x 1 Work to Hvy for today
*Take some time to go over clean starting position here.
Dead lift pause 1 sec at mid thigh Drive into the floor under control reset & clean + jerk
3) accessory
5seated box jump x3set
