2025/04/13
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Strict Press 5x8reps (same Weights)
Weitghed Pull Up 5x5reps
*super sets, 90sec between sets
WOD
"For Time (with a Partner)
2,025 meter Row
Directly into, 10 Rounds of:
12 Wall Ball Shots (20/14 lb)
50 Double-Unders
20 Single-Arm Dumbbell Snatches (50/35 lb)
*share the reps , split any way "
Warm-Up
Coach's Choice
Skill, Strength:
"Strict Press
7sets x5reps
WOD1
"AMRAP12
12/10 cals rowing
10 DB Thruster
10 Strict Press
＜HIIT＞
Warm-Up:
500m Rowing
WOD1:
"AMRAP10
20 Banded StrictPress
20 Banded Good Morining
20 Banded Bent Over Row
20 Bench Side Jump "
WOD2:
"AMRAP6
10 v-up
20 Flatter Kicks
30 Biycle Sit Up"
WOD3:
"For time of :
100/150 DUs
80 BW Lunges
60 Air Squat
400m Run
20 Burpee to the bar
time cap; 15min
WL URAWA:
2025/04/12
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Squat Clean + Jerk
practice 15minutes
find today's 2RM (Touch and go)
*partner up
WOD
Semi Final Challenge
For time:
150-foot (45.7 meters) dumbbell overhead walking lunge
50 alternating dumbbell snatches
50 box jump-overs
Time cap: 7 minutes
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
*make 2heat and judge
*coach may change the movement
Warm-Up
Coach's Choice
Skill, Strength:
EMOM 9min (3sets)
1) 10 Romanian DL
2) 10 Bent Over Row (supinated grip)
3) 20-30sec Prone Cobra Hold (AD: with Plate or DB)
WOD1
Every 2min *2set (total 14min)
1) 200m/180m Row + 10 Burpee
2) 400m/360m Bike + 15 Goblet SQ
3) 400m Run
4) 2min rest
*if rain, RUN→500/400m Row
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP 7min
7 DBs Clean + Push Press
7ea DBs Reverse Lunge
30 DUs / 45 Single
WOD2:
3R For Time (15min)
25 KB Swing
20 Wall Ball
15 Burpee
200m Run
*Row: 250m/200m
*Bike: 500m/400m"
WOD3:
TABATA
1) Pike Crunch / V-Up
2) Plank Runner
WL URAWA:
"SNATCH
(A) (2+1+1)*4sets
2 Segment Snatch DL
+ 1 Snatch
+ 1 OHSQ
*pause at off-the-floor, below-knee, mid-thigh
*1-3sec pause at each position
*learn the proper position/balance and strengthen.
(B) 10min
Power Snatch
+ Hang Squat Snatch
*find today's heavy double"
"CLEAN
(C) (3+3) *5sets
3 FSQ + 3 Sots Press
*Sit on box for Sots Press if member is struggling with the mobility.
(D) 10min
1 Power Clean
+1 FSQ
+1 Jerk"
"ACCESSORY
(E) 4sets
2 Press + 4 Push Press
(F) Shoulder/Thorasic Mobility
Prayer Stretch with PVC
Thorasic Stetch on Med Ball
Open Book Stretch
20sec *3sets each"
2025/04/11
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Hand Stand for 10min then
Thruster from the ground for 10min
WOD
For time:
30 Pull Up
50 Thruster (45/35)
1000m Row
*12min cap
Warm-Up
Coach's Choice
Skill, Strength:
Gymnastics / HS strength
10 minutes to complete 3sets of-
20 dead bug
20sec 2 x KB OH hold
6 handstand kick ups
20sec handstand hold
WOD1
5R For Time (15min Cap)
10 DB Push Press
10 DB Deadlift
20 Sit ups
40 DUs / 60 SU
＜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 Flutter Kicks with DB
5 Rotational Slam Ball
20m Shuttle Run
STRENGTH (Week Update):
Back Squat or Front Squat
W-up: 8(50%) - 6(60%) - 4(70%)
Main: 5 - 5 - 4 - 4 (85%)
Drop: 6 - 6 - 6 (80%)
Strict Press or Push Press
W-up: 5(60%) - 4(70%) - 2(80%)
Main: 4 - 4 - 4 (90%)
Drop: 5 - 5 - 5 (85%)
Accessories (2sets)
Half Kneeling Arnold Press - 8/side @30×1
Side Plank Powell Raise - 8/side @ 30×1
A)Box Clean Deadlift
5reps x 3sets ( 60-81%)
into Box Clean
3x3
*膝を前に出しながら、お尻から上体を起こしつつ、立つ"
b)
"Power Clean + Clean
(1+2) *building up to heavy"
ｃ）
snatch 70-80% 8
"Overhead Squat 3reps x 5sets *builid up to heavy ＊くるぶしの上にバーを持ってくる
Power Jerk 3x5 *builing up to heavy *肩甲骨寄せる"
2025/04/10
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Closed Grip Bench Press
10-8-5-5-5
*super sets with 8 Feet elevated Ring Row
WOD
EMOMx20
1) 10/6 Cals Bike
2) 8 DB Thruster (50/35#)(22.5kg/15kg)
3) 8 Shuttle Run 50ft(15m)
4) 16 Box Jump Over (24/20inch)
*comp: 12/8 cals
Warm-Up
Coach's Choice
Skill, Strength:
6 Minute AMRAP *with a bar
18 Hang Cleans
15 Push Press
12 Front Squats
9 Thrusters
WOD1
2:00 on / 2:00 off x3sets
22/16 cals
Max Jumping Lunges in the time remaining
*score; total reps of Lunge
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP56
50 Flutter Kicks
10 Sit Up
50 Bicycle sit Up
10 V-Up
WOD2:
For time;
100 Burpees( Updown)
*10min cap
-rest 5min-
WOD3:
For Time:
100 Reverse Lunges (empty bar)
100 Back Squats
100 Sumo Deadlift High Pulls
*12min cap
WL URAWA:
A) Snatch Complex
Hang Snatch + Snatch Balance (1+1) × 4 sets
Focus:スムーズな引き上げとキャッチ
バーの下へ素早く入る動作
Load: 70-80% 1RM
B) Clean & Jerk Complex
1) Hang Clean → Front Squat → Jerk × 3 sets
Focus:ヒップの爆発力を意識
フロントスクワットの正しい姿勢
クリーンからのスムーズな切り替え
Load: 75-85% 1RM
2) Push Jerk → Split Jerk × 3 sets
Focus:ディップの深さを一定に
スプリット時の足幅を揃える
Load: 80-90% 1RM
Accessory Work (Mobility Focused)
Wall Ankle Mobilization: 2 sets × 10 reps (each side) → 足首の可動域向上
Half-Kneeling Thoracic Rotation: 2 sets × 10 reps (each side) → 胸椎の可動性向上
2025/04/09
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every90sec x 5
5Hang Power Snatch
*add weights
1-3 war Up sets ( start @50%)
WOD
"For time of ;
50/42 cals Row
5 Wall Walk / INch Warm Push Up
40/35 cals row
5 Wall Walk / INch Warm Push Up
30/25 Cals row
5 Wall Walk / INch Warm Push Up
20/16 Cals row
5 Wall Walk / INch Warm Push Up
10cals row
5 Wall Walk / INch Warm Push Up
*Comp; 2-4-6-8-10 WallWallk
*25min cap "
Warm-Up
Coach's Choice
Skill, Strength:
EMOM 12min (4set)
1) 8ea SA KB Suitcase DL
2) 8ea SA KB Front Rack Squat
3) 8ea Plank KB Through / AD: Bear Position
4) Rest
*focus on stability in each plane (Frontal, Sagittal, Transverse)
WOD1
AMRAP8
8Right DB snatch
8 KB Swing
8 Left DB Snatch
8 DBL Leg Raise
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP5
5 Burpee Box Jump
5 Push Up
5 Ring Row
*add 1 rep each round:
WOD2:
AMRAP5
10 Ait Squat
30m Farmer's carry
WOD3:
"3rds for time of
400m Run/500m Row/ 1000m Bike
20 Barbell Push Press
*11min cap
WL URAWA:
Strength Class
SQ
W-up
10-8-8-6(40~60)%
main
5-5-5-5-5 (70~80)%
Strict press
W-up
10-10-8(40~50)%
Main
5-5-5(60)%
Drop
7-7-7(40)%
Accessory
DB Bent over row 3×12
Banded C2B 6~8×3
2025/04/08
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat + Lateral Raise
Every 2;00 x8(4set each)
O) 6 Front Squat *add weights
E) 10 DB Lateral Raise
WOD
AMRAP in 7 minutes
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc."
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat
3x10
Goblet Bulgarian Split Squat
3x8/8
Hang Knee Raise / T2B
3x8
WOD1
4min on/1min off x2sets (9min workout)
40 Jump Rope
6 Thruster
8 DB Plank Row(4each)
10 Box Jump
＜HIIT＞
Warm-Up:
Side Plank Rotation Tabata !
WOD1:
"6 minute AMRAP of:
3 burpee-pull-ups
6 Sit UP
9 DB Deadlift
*burpee Pull Ups →6 Ring Row + 6 bupree"
WOD2:
"Every 2min x6sets
A) 20/16 cals row
B) 4 DB Thruster
6 DB G2OH
8 Push Up
C) 20 WB
*ad; 25/20 cals , 25 WB
*work:rest 1;1 が理想"
WOD3:
Tabata Bike
WL URAWA:
2025/04/07
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Strict Press 4sets x8reps (same weights)
Weitghed Pull Up 4sets x5reps
*warm up: 1 sets
WOD
Fight Gone Badish 3 Rounds(18min)
Min 1: Muscle up/ C2B/ Banded Muscle Up...
Min 2: Max Front Rack Reverse Lunge (135lbs/95lbs)
Min 3: Bike Calories
Min 4: Deadlifts (135lbs/95lbs)
Min 5: V Ups
Min 6: Rest
Light:
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
10-8-6 +20(50%)
Banded Triceps EXtension 3x10reps
*super Sets
WOD1
AMRAP10
1/1 Turkish Get Up
5/5 Single Arm Thruster
10 American KB Sdwing
15 /15 Mt.climber
*goal; 3+
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL URAWA:
