2025/03/26
WED
＜CrossFit＞
BSQ + Triplet
Warm-Up:
Coach's Choice
Skill, Strength:
BSQ 10RM in 5sets
start from 50% of 1RM
WOD
AMRAP 15min
150/125m Row
2 Wallwalks /4 Inch warm Push Up
10 DBL DBs Hang Power Snatch (35/20)
Light:
Warm-Up
Coach's Choice
Skill, Strength:
EMOM 9min (40s on/20s off)
1) Heavy Farmer's Hold (2DBor 2KB)
2) Flatter Kicks
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:
Coach's Choice
WOD1:
Tabata Jump 20 on/10 off x 8sets
WOD2:
4rds for me
10 DB Snatches (5ea)
10 DB Plank Row (5ea)
20 Shoulder Taps (total)
WOD3:
For time
100 Air Squat
80 FWD Lunges
60 Sit Up
40 Push Up
20 Burpee
Strength with Subaru:
＜Main sets＞
●Pause Back Sqaut
Every 3minutes for 15min
3Pause Back Sqaut
*5sec paise in bottum
*70%ish of your 1RM
●Strict press
5sets x 7 reps
＜Finisher＞
★Option A: Barbell Shoulder Finisher – “Press-a-palooza”
3 Rounds for Quality (rest as needed):
8 Barbell Z-Press (seated on the floor, strict form)
10 Barbell Upright Rows
6 Push Press (build weight if they feel good)
20-sec Barbell Overhead Hold (lock it out, own it)
Target Weight:40%ish of Strict Press 1RM
★Option B: Barbell Leg Finisher – “Front Rack Countdown”
Start at 5 reps, descend to 1:
Front Squats (from the rack or cleaned)
Barbell Reverse Lunges (total, bar stays on front rack) (R1+L1=1rep)
Ex: 5 FS + 5 Lunges → 4 + 4 → … → 1 + 1
Target Weight:50%ish of Front Squat 1RM
2025/03/25
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Movement
WOD
Barbara Ann
5 Rounds for Time
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes
time cap :45min
Scale Option!
4 Rounds for Time
10 Handstand Push-Ups
20 Deadlifts (135/95 lb)
30 Sit-Ups
40 Double-Unders
Light:
Warm-Up
Skill, Strength:
DB Seated Shouder Press 3x 10rpes
Pull Up 3 x 5-10reps
Ring Dips 3x10reps
Reverse fly with DB 3sets x 10reps
WOD1
3rds fortime :
40 Mt.climber
30 DUs/45 Single
20 KB Swing
10 Box Jump
*12min cap
＜HIIT＞
Warm-Up:
WOD1:
KB Complex
4sets of
5ea SIngle Arm KB Swing
4ea Single KB high Pulls
3ea KB Snatch
WOD2:
3rds fortime :
40 Mt.climber
30 Air Squat
20 Kneeling Push Up
10 Ring Row
*12min cap
WOD3:
EMOMx10
1) 10 Burpee
2) 12/10 Caloreis on row
WL:
2025/03/24
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Jerk EMOMx 8
3 Push Jerk
WOD
EMOMx28
1) 12/8 Caloreis row
2) 10T2B /Hang KNee Raise
3) 10/6 Caloreis on bike
4) 12 Wall Ball
Light:
Warm-Up
Skill, Strength:
3sets of
10 DB Chest Press
10 Bent Over Row
30s Weighted Plank
WOD1
AMRAP 12min
250m / 200m Row
6 Plate FWD LUnge( OH or Goblet)
9 G2OH
12 Box Jump Over
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL:
2025/03/23
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3set sof
C2B Pull Up 5-8reps (2sec down)
Seated Z Press with barbell 12reps
WOD
AMRAP4 x3 *2min rest between
10 Hand Release Push up
10 FWD BW Lunges
10DBL DB Hang Clean Jerk (35#/20#)
10 Lateral Pogo Burpee
*use lighter DB go hard !
*score total rounds and reps ; start were you left
Light:
Warm-Up
Skill, Strength:
Weighted Pull up / Banded
8~10
12 DB Bent over row
rest 1min
3sets
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:
Banded Glutes Exercise
into
Jump Rope Tabata
WOD1:
Tabata
1) Sit Up
2) Renegade Row with DB
WOD2:
AMRAP3 Turkish Get Up
WOD3:
for time :
100 Wall Balll
( 2min on/1min off )
10 Burpee box Jump over
Max Reps Wall Ball
*score total time; cap 20min
*2分の中で10Burpee してから、Max WB で1分休みを100WB終わるまで！
*ad: 14 BBJO
WL:
2025/03/22
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Muscle Up Practice
AMRAP5 Muscle Up ( Ring/ Bar)
then
Deadlift practice
WOD
with your wartner!
For time, partition any way:
120 wall balls
90 American KB Swing (53/36#)
60 deadlifts(185/125#)
*18min cap
ad: (20/14) (275/185)
Light:
Warm-Up
Skill, Strength:
AMRAP6
10 Rotational Slam Ball
10/10 Russian Twist
10 Bench Side Jump
10 Pike Jump
WOD1
EMOMx15
1) 5 Ring Row+ 10 Sit Up
2) 10 Barbell Thruster
3) 15 Box Jump
4) 15 WB
5)Rest
＜HIIT＞
Warm-Up:
Dynamic Warm-Up
WOD1:
2 x TABATA
A)
O : WB Thruster
E : Side kick throw
B)
O : Burpee
E : KB Swing
WOD2:
15min AMRAP
10 DB Reverse lunge + knee raise(5each)
10 Ring row
10 Lateral Lunge
10 Sit Up
10 Push up
WOD3:
Stretch
WL:
SNATCH
(A) 5sets
3OHSQ +3 Press-in-Snatch
(B) 10min to find today's heavy double
*(A)if member is uncomfortable with the movement, sit on the Box, or use plate to elevate heels
CLEAN
(C) 5sets
3 Stage Clean
(pull to knee, pull to hip, complete clean)
(D) 10min
Power Clean + Hang SQ Clean
ACCESSORY
(E) 3set*8
Romanian Deadlift
(F) 3set
2 Push Press + 2 Jerk
2025/03/21
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Tall Snatch 3x3
then
snacth DL + SNatch Pull + Hang Power Snatch + Power Snatch + Overhead Squat 3-5sets
then
EMOMx8
2-3 Squat Snatch (Light-moderate weights)
WOD
"For time of :
21-15-9
Push Press (45/29)
Box Jump
Sumo Deadlift High Pull
*12min cap
Light:
Warm-Up
Skill, Strength:
Back Squat
3x10rep
DB RDL
3x10reps
WOD1
For time of
50T2B/Hang Knee raise
40 Box Jump
30 Alt DB SNatch
*12min cap
STRENGTH (Week Update):
Back Squat or Front Squat
W-up: 8(50%) - 6(60%) - 4(70%)
Main: 5 - 5 - 5 - 4 (82%)
Drop: 6 - 6 - 6 (76%)
Strict Press or Push Press
W-up: 5(60%) - 4(72.5%) - 2(82.5%)
Main: 4 - 4 - 4 (87%)
Drop: 5 - 5 - 5 (80%)
Accessories (6 min total)
Single-Leg Romanian Deadlift – 10 reps × 2 sets (each leg)
Half-Kneeling Dumbbell Shoulder Press – 10 reps × 2 sets (each arm)
＜HIIT＞
Warm-Up:
Dynamic Warm-Up
WOD1:
"AMRAP 6
6 DB Thruster
6 Ring Row
6 Sit Up
WOD2:
"AMRAP6
5 Box Jump
8 KB Swing
13 DBL Leg Raise
26 Mt.Climber
WOD3:
"For time of ;
3rds
15Cals on row
15 Burpee over the row
*cap 10min
WL:
"Warm Up;
①Hang High Pull + Hang Muscle Snatch+ Snatch Balanace 5sets with empty Bar
②High Hang High Pull + Above Knee Muscle Clean +Below KNee Squat Clean + Jerk 5sets "
"a) 2 Slow Pull Snatch ( 5sec to mid thigh ) x3sets
*add weights
b) Snatch Pull + Below Knee Snatch+ SNatch 75% (1+1+1) x5"
CJ
"""a) 2 Slow Pull Clean + Power Jerk + Slit Jerk ( 5sec to mid thigh ) x3sets
*add weights
b) Clean Pull + Clean + Jerk
(1+1+1)x6 "
or 1RM
"Accessory
1.Clean/Snacth Pull (2 sec eccentric) - 90% x 4s x 2
2.Back Squat - 80% x 4s x 3"
2025/03/20
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat 10RM in 5sets
WOD
with you partner AMRAP18min
P1; 10 Burpee Jump On Plate + 10 WB
P2; Row
*total score; meter on row
*P1が2つの動作を終えたらスイッチ、P1がやってる間P2はRowをこぐ
Light:
Warm-Up
Skill, Strength:
3sets of
8 Bench Press
12 DB Bench Fly
*slow and controled eccentric (3-4sec down)
WOD1
EMOM 12min
1) 6 DB Thruster + 6 Burpee
2) 15 Situp
3) 1R of CINDY
4) rest
＜HIIT＞
Warm-Up:
Dynamic Warm-Up
WOD1:
7min AMRAP
10 Slam Ball
10ea Russian Twist (AD: with weight)
10 Push Up + K2E
10ea Mt. Climber
WOD2:
For Time (13min)
Buy-in 800m/600m Row
then
3R of
7 DB Clean & Push Press
14 Situp
5 DB FSQ
10 Lateral Burpee
*Bike: 1600m/1400m
WOD3:
Accumulate
3min Elbow Plank
rest as needed
WL:
