2025/07/25
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
SumoDeadlift
5x5 reps ( add weights every sets)
*find 5RM
WOD
"EMOMx20
Minute 1 – 6 x Strict Pull-up/Ring Row + 12 x Push-up
Minute 2 – 12 x Burpees
Minute 3 – 15m DBs Walking Lunge (15/10)
Minute 4 – 200m Run
Minute 5 – Rest
x 4
LIGHT
Warm-Up
row 1000m for easy pace
Skill, Strength:
"Strict press
5×10
superset
DB Honma SQ
5×5rep
"
WOD1
"3rd 45on/15off
1)DB Sholuder Press
2)Hollow Hold
3)DB Devils press
4)Plank Hold"
＜HIIT＞
W-Up
Coach's choise
WOD1
"EMOM10min
15KB swings
10KB GB RLunge
WOD2
"For Time
1000m row
Buy in
21-15-9
wall ball
plate G2OH
time cap 14min"
WOD3
"Tabata core
sit up
bike
WL
"1)
No Feet Snatch
3sets x3reps
2) Halting Snatch Deadlift + SNatch
Focus; バーにかぶっている時間を長く、姿勢維持の強化
3 x 1 *add weights
3) Snatch Heavy single
4)
Halting Clean Deadlift + CLean
3x1 *add weights
5)
Clean Jerk Heavy Single
6) Clean DL 3x3
or
Back Squat
Heavy single
2025/07/24
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"""A→B
a) find 3rm push Press in 12minutes
b) 3sets of 5 weigthed pull Up
WOD
For Time
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Ameircan Kettlebell Swings
Perform every two minutes:
10 Burpees
LIGHT
Warm-Up
Skill, Strength:
"BSQ
8×3sets
Super sets of Side plank 30/30sec
increasing weight
WOD1
"AMRAP x 12
300/250m Row
15 KB Swing
12 Sit Up
9 Ring Row
＜HIIT＞
W-Up
Coach's choise
WOD1
"3rds of
tempo goblet squat x 12 reps
Shoulder Press x 12 reps
RDL/KB DL x 12 reps
*200m Run/Row/ Ski, 500m Bike
WOD2
"AFAP in 9minutes
2-4-6-8-10....
single Arm Hang Clean & Jerk each
DB Snatch
Plank Jack
Burpee
WOD3
"Core 20 on 10 off x 4set
1) SIt Up
2) Russian Twist
3) Hollow Hold
4) Bicycle Sit Up
WL
"SNATCH
(A) 15min find today's heavy single"
"CLEAN & JERK
(B) 15min find today's heavy single"
"Accessory 2~3sets
3 point Row 12reps
Supinated Strict Pull up 10~15reps*Accumulate
"
2025/07/23
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hang Snatch in 12minutes
WOD
EMOMx15
1) 10-15 DB Thrusters
2) 15/12 Cals row
3) 15 T2B
4) 6 Shuttle Run
5) Rest
LIGHT
Warm-Up
Skill, Strength:
Tabata
o) Hollow Rock
e) L - Sit Hold or Hold
into 50 DB Push Press For time ( cap 5min)
WOD1
AMRAP7
7 Deadlift
7 Box Jump
7 Pull Up
*use DB/ KB/ Barbell up to coach
Urawa Strength
Week 4
A)Squat *BSQ/FSQ/OHSQ
5,5,5,5,5 @30×1
rest 2 min
*All same weight across 5sets
B)
1)Barbell Box Step Up Down
6-8/side *you pick weight
rest 30sec
2)Three grip Position Strict ring pull up/ Ring row
3-5/direction
rest 90sec × 3set
C)Upper Body Strength
2~3sets
1)Dumbell Hammer Curl
15reps
2)Dumbell Lateral Raise
15reps
＜HIIT＞
W-Up
Coach's choise
WOD1
3rds for time;
10 KB Swing
2 wall walks/ inch Warm Push Up
10 sit-ups
20 second handstand hold/ Plank Hold
WOD2
For time of
12-9-6-3
Goblet Squat
50 DUs after each rounds
WOD3
1rd of
1min Max Wall Ball
1min Max Calories on bike
1min Max Box Jump Over
WL
2025/07/22
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat
find 2RM in 15min
then 1set of AMRAP @-20kg of 2RM
Goal: 10reps
3sets of
8-12 Banded Triceps Extension or Dips
8-12 DBs Ar Curl
8-12 Lateral Raise
WOD
As many as reps possible 5
30/24 cals on row
15 Burpee Over the row
Max reps of Power SNatch (43/29kg)
LIGHT
Warm-Up
Skill, Strength:
3sets
6 RDL (AD: Deficit)
20-30sec Hollow Hold
WOD1
For Time (Cap 14min)
30-20-10
DB Snatch
Goblet Squat
Sit Up
＜HIIT＞
W-Up
Coach's choise
WOD1
Every 2min x2 (12min)
(1) 400/300m Row
(2) 25 Wall Ball
(3) 25 Sit Up
WOD2
Death By Lunge/Burpee (Max 10min)
min1) 2 DB Lunge + 1 Burpee
min2) 4 DB Lunge + 2 Burpee
min3) 6 DB Lunge + 3 Burpee
...
*EMOM until failure
*every min, add 2-Lunges, 1-Burpee
WOD3
"Accumualte
3min Elbow Plank"
WL
2025/07/21
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Squat Clean for 15minutes
find today's Heavy single
WOD
Hero WOD: KLEPTO
Time Cap 25min
Rx’d
4 Rounds of
27 Box Jumps (24” / 20”)
20 Burpees
11 Squat Cleans (135/95 lbs | 61/43 kg)
Scale
4 Rounds of
27 Box Jumps (20” / 18” step-downs allowed)
20 Burpees
11 Power Cleans (95/65 lbs | 43/30 kg)
LIGHT
Warm-Up
Tabata (20s on/10s off x8)
Jump Rope Varitation
Skill, Strength:
Core!
EMOMx9
Minute 1 15 VUps
Minute 2 10/10 Side Jack Knife
Minute 3 30Second Plank
WOD1
10 Minutes AMRAP As Many Reps as Possible
200 Meter Run/ 250m Row
15 Kettlebell Swings
10 Burpee
5 Pull Up
＜HIIT＞
W-Up
Coach's choise
WOD1
WOD2
WOD3
WL
2025/07/20
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Skill
Kipping Pull Up - Chest to Bar
1. Beat Swings（Open your chest, swing big）
2. Kip Swing + Hip Extension（Kick and extend your hips）
3. Kip Pull to Chest（Use a band or jump to feel the pull）
4. Kipping Chest to Bar（Pull hard and touch your chest to the bar）
※ Aggressive Hip Pop + Big Pull + Elbows Back
3set practice of
5-10 Strict P.U. or C2B
WOD
"Conditioning
3 Rounds:
200m Run
15 Toes to Bar（or Knee Raise）
12 Dumbbell Snatch (6 each arm) – [22.5/15kg]
10 Single Arm Dumbbell Overhead Squat（5/5 rep each arm）
Time Cap:15min
Scale:Hang Knee Raise, Lighter weighted dumbbell
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
4sets x6
Push Press or Jerk
Super set with
10-20s Hand Stand Hold
*depends on member
WOD1
Dumbbell Frenzy
AMRAPx13mins
6 Dumbbell Front Squats
8 Dumbbell Hang Cleans
10 Dumbbell Push Press
12 Dumbbell Bent Rows
20 Mt.CLimber
DB or BB, Depends on members"
＜HIIT＞
W-Up
Coach's choise
WOD1
Amrap7
10DB Snatch
20DB Flatter kick
10DB GB SQ
WOD2
Amrap5
20 shoulder tap
20 plank jack
20s Hollow hold
20 Mt.climber
WOD3
Amrap10
200m run
20/16cals machine
WL
2025/07/19
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Overhead Squat
5RM for today in 12minutes
then
Strict Pull Up
3sets x 8 -12 reps
WOD
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (22.5/15kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks
Time cap;16minutes
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"10-8-6-4-3 Super sets of
Front Squat
Deadlift
increasing weight"
WOD1
"15min AMRAP
10 Front Sqaut
10 Deadlift
10 Burpee over the object
10 KB sprit stance onehand press(R+L=2)
10 KB Sqaut C&J or Goblet sqaut
DB or BB, Depends on members"
＜HIIT＞
W-Up
Coach's choise
WOD1
3super sets of
10 Push up(3↓1↑0)
10 Ring row(3↑1↓0)
WOD2
15EMOM(45sec on,15sec off)
1) Box jump
2) Bike
3) Hollow swing on the floor
4) DB wide stance squat
5) DB Alt DB press
WOD3
Tabata core
1)hang knee hold or deadhang hold
2)sit up
WL
SNATCH
(A) (1+1+1)+4-5sets
Snatch High Pull
+ Power Snatch
+ SQ Snatch
*focus on aggressiveness and complete the vertical extension
CLEAN
(B) (1+1+1) x4-5sets
Halting Clean Deadlift
+ Power Clean
+ FSQ
*staying over the bar in the pull
(C) (1+1+1) x4-5sets
Push Press
+ Push Jerk
+ Split Jerk
ACCESSORIES
Snatch Balance 4set × 3rep
Clean Deadlift 4set × 3rep
