2025/03/13
THU
＜CrossFit＞
WL + Row
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch DL + Snatch Pull + Power Snatch + Squat Snatch x 3sets ( Light weight)
*practice sequence
then
12 min Squat Snatch practice
WOD
AMRAP12
5-10-15-20-25 calorie Row or 4-7-12-17-22 calorie Bike
10-20-30-40-50 Wall Ball Shots (20/14 lb)
can you finish??
*female -3cals, except 1st round
Light:
Skill, Strength:
3sets of
12 Back Squat
6/6 Cossack Squat
20-30sec Side Plank / Copenhagen Plank
WOD1
12min AMRAP
12 Burpee Over DB
9 DBs Clean + Push Press
6 DBs Plank Row
3 Wall Walk / Inchworm Pushup
＜HIIT＞
Warm-Up:
WOD1:
AMRAP 7min
12 DB Snatch
12 DB Box Step Up
12 Box Dips
WOD2:
100 Burpee For Time (12min)
Every minute 5 KB Swing + 5 Goblet Squat
*start with KB Swing
*if member is struggling with Burpee, reduce reps of KB
WOD3:
CORE AMRAP 5min
10ea Side Tuck / Side Crunch
10 Plank Push Up
10 Hip Bridge
Urawa WL
A) Snatch Complex
1)Evey1:30×7sets
Snatch Pull+Snach+Hang Squat Snatch
Focus : 引きの強さとヒップエクステンションを素早く、引き上げをスムーズに意識
負荷: 60～75% 1RM
B)Clean Complex
Evey1:30×7sets
1) Clean Pull+Power Clean+Hang Squat Clean
Focus : Powerのポディションを再確認し、踵で着地を意識
負荷: 60～75% 1RM
2）Clean & Jerk (3-3-3-3)
Clean:キャッチ後の安定を重視し、ブレずに立ち上がる
jerk: スプリット時の足幅を正しくし、受けの安定性を確保
受けで力を逃さず、スプリットの幅を毎回一定に
負荷: 75-85% 1RM
ACCESSORY
DBL DB Romanian Deadlift
3 sets of 12 reps
2025/03/12
WED
＜CrossFit＞
Press + Triplet
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec or (i go you go) x6sets
1 Strict Press + 1 Push press + 1 Jerk
(2秒おろし）
WOD
For time; time cap 15min
30-24-18
Box Jump Over (24in/20in)
DBs Movement s (50lbs/35lbs)
100m farmer's Carry
*round1 DBs Push Press
*round2 DBs Front Squat
*round3 DBs G2OH
*1ラウンドごとにdumbbellの動きが変わる
30プッシュプレス→24スクワット→18 G2OH
Light:
Skill, Strength:
EMOMx12 (40sec on/20sec off)
o) 12/10 Calories
e) Plank Variation
WOD1
AMRAP6
5 Box Jump
8 KB Swing
10 Sit Up
12/12 Mt.climber
＜HIIT＞
Warm-Up:
WOD1:
Countdown by Burpees
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Sit-ups
WOD2:
AMRAP12
buy in 1000/850m Row
then AMRAP
5 Ring Row
10 DB Push Press
15 DB Front Squat
WOD3:
Tabata
o) Jumping Lunges
e) Wall Walk /Inch Warm Push Up
2025/03/11
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
3RM in 5sets
*add weights every sets
WOD
"4rds for time
30DUs
15 T2B
10 V-Up
5 Snatch (43/29)
rest: work 1:1:
*1ラウンドやったらかかった時間休む"
Light:
Upper Body
Skill, Strength:
Strict Press 3x 10rpes *add weights
Pull Up 3 x 5-10reps
WOD1
For time;
3rds of
400m/300ｍRow
15 Plate G2OH
9 Sit UP
＜HIIT＞
Warm-Up:
Core 120reps
WOD1:
"AMRAP5
10 ALt DB SNatch
12 Air Squat
WOD2:
EMOMx10 (40s on/20s off)
1) 8/6 calories on bike
2) 5 Burpee + 10 Russian KB Swing
WOD3:
Rowing 2K in team of two
every 250m switch
While P1 on row, P2; perform Plank
*time cap 12:00
2025/03/10
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3set sof
C2B Pull Up 5-8reps (2sec down)
Half Kneeing Shoulder Press 10reps
WOD
EMOMx16
1)15 DBsFloor Press
2)3 Devil's Press
3) 15 Sit Up
8/8 DBs Reverse lunges
Light:
Upper Body
Skill, Strength:
3sets of
10 Ring Push Up
10/10 One Hand Row
30s Weighted Plank
WOD1
EMOMx12
1) 10/8 Caloreis on toe
2) 15 WB
3) 20-30 BW Lunges ( FWD
4) Rest
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2025/03/09
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"20RM Back Squat in 20minutes
*3-4sets**rest 3-4min
WOD
"with your partner (share the reps)
AMRAP20
20 American KB Swing
20 Push Up
20 T2B /Hang KNee Raise
20 Deadlift (135/95)
20 Burpee
Light:
Back Squat
Skill, Strength:
Squat 4x8reps
*add weights every set
WOD1
with your Partner
I go you go
AMRAP 13
12 Hang Knee Raise
12 DB Thruster (15/10)
12 Box step up
30 cals machine
＜HIIT＞
Warm-Up:
Coach's Choice: Machine Tabata
WOD1:
WOD1 AMRAP6
10DB FR SQ
10DB DL
10 DB High Plank Row (5ea)
10DB Strict press
WOD2:
For time 25min cap
10-9–8-7-6-5-4-3-2-1
200rum
Push up
Ring row
Air SQ
Burpee box jump Over
WOD3:
TABATA Core
1)Copenhagen prank
2) Plate Russian twist
2025/03/08
SAT
＜CrossFit＞
C2B Pull Up & WOD
Warm-Up:
Coach's Choice
Skill, Strength:
Cluster for 10minutes
5-5-4-4-3-3
WOD
"For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Light:
Whole Body
Skill, Strength:
3sets of
8 Heavy KB swing
10 Back Squat/Deadlift *add weights
6/6 DBs Box Step Up
*coach choftice Back Squat/Deadlift
WOD1
"For time:
21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters
Time cap: 12 minutes
＊DBs Thruster / Jumping Pull Up/Single under
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"Pair wod
3 AMRAP
3 Syncro Burpee
4 wall ball each
6 Syncro FWD Lunges BW
WOD2:
AMRAP7
1.2.3.4.5.6.7......
DB DL
DB Clean
DB Squat
DB facing barpee
WOD3:
"For time;
21 Jumping pull-ups
42 double-unders/ 63 Single
21 thrusters
18 Jumping Chest to Bar
36 double-unders/ 48 Single
18 thrusters
15 Jumping Bar Muscle Up
30 double-unders/45 SIngle
15 thruster
*DBs Thruster
WL:
FOcus :
Snatch:
(B) focus is to strengthening the ability to stay over the bar longer.
Clean:
(C) more aggressive leg drive on 2nd and 3rd attempt to accelerate the bar"
"SNATCH
(A) 5 sets
2 Snatch Balance + 2 OHSQ
(B) 5sets
2 Halting Snatch DL + 2 Power Snatch"
"CLEAN
(C)
3-Position Clean
(*floor, *below knee, *mid-thigh)
(D) 2 Clean & Jerk
10min to find today's heavy double"
"ACCESSORY
E) Floating Snatch DL 4set *3rep
F) 1+1/4 FSQ 4set *3rep
*pause at bottom and bounce up
2025/03/07
FRI
＜CrossFit＞
C2B Pull Up & WOD
Warm-Up:
Coach's Choice
Skill, Strength:
3sets
C2B Pull Up 5-10reps
Half Kneeling shoulder Press 8/8 reps
WOD
AMRAP12
200m Row/Run
20 Front Squat (75/55lbs)
20 Front Rack Lunges
Light:
Whole Body
Skill, Strength:
3sets of use DB
10 Hang Clean + Press
10 Front Squat
15 Banded Good Moring ( Green or Purple band)
WOD1
For time of :
500m Row
20 Burpee Broad Jump
10cals Bike
50 BW ALt Lunges
STRENGTH by Fumiya (Week Update):
Back Squat
W-up: 8(50%) - 6(60%) - 4(70%)
Main: 4 - 4 - 4 - 4 (77%)
Drop: 6 - 6 - 6 (72%)
Scaling option (Reduce 250~500 TV from last week)
W-up: 8(50%) - 6(60%) - 4(70%)
Main: 4 - 4 - 4 (77%)
Drop: 5 - 5 - 5 (72%)
Strict Press
W-up: 5(60%) - 4(75%) - 2(82.5%)
Main: 4 - 4 - 4 (87%)
Drop: 5 - 5 - 5 - 5 (77%)
Scaling option (Reduce 50~250 TV from last week)
W-up: 5(60%) - 4(75%) - 2(82.5%)
Main: 4 - 4 (87%)
Drop: 5 - 5 - 5 (75%)
Accessories:
Step-Through Lunge: 12 reps × 2 sets (each leg)
Half-Kneeling Single-Arm Dumbbell Press: 10 reps × 2 sets (each arm)
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP8
10 Back Squat (light Weights)
10 Squat Jump
10/10 Gorilla Row
WOD2:
For time of;
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
30 Sit Up
WOD3:
Not for time;
50 Back extension on bench/ GHD or banded Good Morning
WL:
Snatch
a)Slow-Pull Snatch (5 sec to mid thigh) + Dip Snatch + Snatch Balance - 4 sets of 1+1+1, weight of choice
b) Snatch High-Pull + Hang Snatch (below knee) + Snatch - 70%+ x (1+1+1) x 6"
Clean Jerk
A)Slow Pull Clean (5 sec to mid thigh) + Hang Power Clean + Hang Clean (mid thigh) - 4 sets of (1+1+1), weight of choice
b)Clean High Pull + Clean+Jerk - 70%+ x (1+1+1) x 6"
Accessory
1.Clean/Snacth Pull (2 sec eccentric) - 85% x 4s x 4
2.Back Squat - 70% x 6s x 4
