2025/03/06
THU
<CrossFit>
Press & Row
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec or (i go you go) x6sets
2 Push press + 2 Jerk
(3秒おろし)
WOD
for time of /total time
2k row +1min KB/DBs Farmer's Hold(accumulate)
-rest 3 min-
2K row + 1min KB/DBs farmer's Hold
*合計1分のKB/DB ホールド
*女性は1800m**advance 女性は2K
*time cap 23min
Light:
Upper Body
Skill, Strength:
3sets with light Barbell
10 Push Press
10 Bent Over Row
then
TABATA
1) Push Up / Plate Floor Press
2) Ring Row
WOD1
AMRAP 12min
250m / 200m Row
6 DB Man Maker
6 Plank DB Row (3each)
12 Situp
*Man Maker: DB Burpee + Clean + Thruster
<HIIT>
Warm-Up:
Coach's Choice
WOD1:
AMRAP 7min
10 KB Swing
10 KB SDLHP
10 KB Goblet Squat
20 Bicycle Situp
WOD2:
For Time(15min)
100/80 Cal Row
50 Burpee Over Rower
*you can split the reps(Cals) any how
EX: 5sets of (20Cal +10Burpee)
WOD3:
TABATA
1) Runner
2) Prone Flutter Kick
WL:
A) SNATCH
1) Snatch Pull + Hang Squat Snatch (Mid-Thigh) – 3 sets of (2+1) reps
2) Power Snatch + Overhead Squat – 3 sets of (2+1) reps
3)Snatch Balance with Pause (2s in Catch Position) – 3 sets of 3 reps
🔹 Focus:Explosive pull, strong receiving position, and bar control.
B) CLEAN & JERK
1)Clean Pull + Hang Clean (Mid-Thigh) – 3sets of (2+1) reps
2)Power Clean + Front Squat – 3 sets of (2+1) reps
3)Push Press + Split Jerk – 4 sets of (2+1) reps
🔹 Focus: Strong leg drive, precise footwork, and confidence in the jerk.
ACCESSORY
DBL DB Bent Over Row or Barbell
3sets of 12 reps
2025/03/05
WED
<CrossFit>
Warm-Up:
Coach's CHoice
Skill, Strength:
Clean DL + Clean Pull + Power Clean + Squat Clean x 3sets ( Light weight)
*practice sequence
then
10min power clean practice
WOD
AMRAP9
5 Power Clean ( 135/95)
10 Amrican KB swing
15 Box Jump
Light:
Skill, Strength:
10 EMOM(40sec on/20sec off)
o) 12/10 Calories
e) Plank Varitation
WOD1
AMRAP5 ( empty Bar)
6 Push Press
6 Front Squat
6 Bent Over Row
3/3 Barbell Back Reverse Lunges
<HIIT>
Warm-Up:
Dynamic Warm Up
WOD1:
for time; total time;
4rds for time
14 DB Smatch
10 Box Jump
-rest 3min -
buy in 40/30 calories on row
3rds of
10 Double Leg Raise
10 Sit Up/ V-up
20 Mt.climber
time cap : 25min
WOD2:
AMRAP5
Burpee Box Jump over
WOD3:
none
STRENGTH by Fumiya:
Goals:
✅ Find true 1RM for Back Squat & Strict Press
✅ Finish with full-body strength work to maintain balance
*Coach observe your technical weaknesses for future programming
Back Squat 1RM Test (15 min)
Ramp-up plan: (4-5 attempts, rest ~3 min between heavy sets)
🔹 5 reps @ 50%
🔹 3 reps @ 65%
🔹 2 reps @ 75%
🔹 1 rep @ 85%
🔹 1 rep @ 90-95%
🔹 1 rep @ 100%+ (attempt PR if feeling good)
Strict Press 1RM Test (10 min)
Ramp-up plan: (3-4 attempts, rest ~2-3 min between heavy sets)
🔹 5 reps @ 50%
🔹 3 reps @ 65%
🔹 2 reps @ 75%
🔹 1 rep @ 85%
🔹 1 rep @ 90-95%
🔹 1 rep @ 100%+ (attempt PR if feeling good)
Full-Body Strength Giant Set (3 Rounds)
Take 10min for adjusting your weight to get started. You could make it decreasing the weight if it's too hard to complete with same weight (DROP SETS)
●10 Hip thrust
●10 Seated DB Z-Press(core bracing & overhead lockout strength)
●10 Deadlift (hip drive, glute activation)
●10 Bent over row or Ring row
2025/03/04
TUE
<CrossFit>
Warm-Up:
Coach's CHoice
Skill, Strength:
"Practice Hand Stand push Up/walk
AMRAP 3 Stict hand Stand Push up
WOD
"3min AMRAPx3sets
8 Wall Ball
6 T2B
12/9 Calories on row
6 Thruster (43/29)
-3min rest between sets
*restart where you left
*ad =4sets "
Light:
Skill, Strength:
"
3sets of
20s Hollow Hold
10/10 Bulgarian Squat
10 DB Chest Press
WOD1
For time;
4rds of
10/8 calories on row
10 Push Up
10 Sit Up
10 DB Bent Over row
10 DB Front Squat
<HIIT>
Warm-Up:
Banded Hip exercise and shoulder mobility
WOD1:
"EMOM9
1) 16 Goblet Reverse Lunges
2) 5-10 Banded Pull Up
3) 16 KB Swing "
WOD2:
for time;
60 Wall Ball
40/30 Calorie row
30 Ring Row
*12min cap
WOD3:
"Tabata 20on/10 off x8sets
Renegade Row
(Push Up + ROw+ row)
WL:
2025/03/03
MON
<CrossFit>
Warm-Up:
Coach's CHoice
Skill, Strength:
Deadlift
4RM in 5sets
*add weights every sets
then 1 Sets of max reps of hip thrust at BW
WOD
EMOM20
1) 200m Run
2) 10 Box Jump Over
3) 3 Wall Walk
4) Max Reps Power Snatch
5) Rest
ad; 15 BJO, 4 Wall Walk
*goal -8reps
Light:
Skill, Strength:
3sets of
6/6 Lateral Lunges ( barbell Back
10/10 Half Kneeling Wood Up
WOD1
AMRAP9
25 DUs
9 Thruster ( barbell or db athlete choice)
<HIIT>
Warm-Up:
Dynamic Warm Up
WOD1:
EMOM 9
1)15KB Swing
2)15 KB Goblet Squat
3) 15 KB Deadlift
WOD2:
For time;
buy in 2000/1600m
then
3rds of
10 Burpee Box Jump Over
15 Sit Up
20 Air Squat
WOD3:
Tabata
1. T2B/HKR
2. Hollow Rock
WL:
2025/03/02
SUN
<CrossFit>
Warm-Up:
Row + WOD
Skill, Strength:
4rds for time;
500m Row
rest 3min
repeat
WOD
AMRAPx6
35 double-unders
12 Alt DB Snatch
Light:
Skill, Strength:
Bench Press 3x 10reps *add weights
Pull Up 3 x 5-10reps
WOD1
3rds For Time
12/10 Cals
10 Sit Up
10 Box Jump
10/10 Russian Twist
<HIIT>
Warm-Up:
Dynamic Warm Up
WOD1:
EMOM 9
1)15KB Swing
2)15 KB Goblet Squat
3) 15 KB Deadlift
WOD2:
For time;
buy in 2000/1600m
then
3rds of
10 Burpee Box Jump Over
15 Sit Up
20 Air Squat
WOD3:
Tabata
1. T2B/HKR
2. Hollow Rock
WL:
2025/03/01
SAT
<CrossFit>
Warm-Up:
Barbell Warm Up
Skill, Strength:
Power clean + Hang Squat Clean for 12minutes
WOD
"As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Light:
Skill, Strength:
3sets of
8 Heavy KB swing
10 Back Squat *add weights
6/6 DBs Box Step Up
WOD1
As many rounds and reps as possible in 15
minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
3レップづつバーピーとクリーンプレスの増やしていく
*参加人数が多く7.5メートル取れないときは距離を替えて、20FWDランジ実施
*連続受講者はBurpee Box Jump とKB Swingで代替
<HIIT>
Warm-Up:
Resistance Band Exercise
WOD1:
"AMRAP8
10 Flatter Kicks(R+L=1)
30a elbow Plank
10 Cross V-Up(R+L=1 )
10/10 Side Plank Rotation
WOD2:
As many rounds and reps as possible in 15
minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
3レップづつバーピーとクリーンプレスの増やしていく
*参加人数が多く7.5メートル取れないときは距離を替えて、20FWDランジ実施
*連続受講者はBurpee Box Jump とKB Swingで代替
(Breathing, SPM, Recovery Ratio...)
*record your score
WOD3:
Lots of stretches
or 6-8min CORE (Coach's Choice)
WL:
"SNATCH
A) Every 2min *5set
3-Position Snatch
*(Floor, Below-Knee-Hang, Mid-thigh)
B) Floating Snatch DL
4set *3rep
*(A)more aggressive extension and turn-over on second and third attempt to acceralate the bar.
*(B)focus on balance and position through entire pull."
CLEAN & JERK
C) BTN Split Jerk Balance
+ BTN Split Jerk
+ Jerk
D) 5set
Segment SQ Clean
+ SQ Clean
(pause at *off the floor, *below knee, *mid thigh)"
ACCESSORY
E) Power Clean to Push Press 4set *5rep
F) FSQ (2sec pause at bottom)
4set *3rep
*no pause or dip added in (E)
2025/02/28
FRI
<CrossFit>
Warm-Up:
Barbell Warm Up
Skill, Strength:
Power Jerk 3RM in 12min
WOD
"
For Times:
buy in -40/32 Calories on row
then 2rds of
20 Wall Balls 20/14
20 Sumo Deadlift high-pulls 75/55
20 Box Jumps 24/20
20 push-ups
18min cap
Light:
Skill, Strength:
"3 Rounds (For Quality)
8-12 Dumbbell Upright Row (each arm)
8-12 Narrow Push-Ups
Max Handstand Wall Hold
Rest as needed between rounds.
WOD1
AMRA12
8 Barbell Deadlift
10 Cals Row
12 Sit Up
14/14 Russian Twist
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:
Bulgarian Split Squat: 10 reps × 2 sets (each leg)
Single-Arm Landmine Press: 12 reps × 2 sets (each arm)
<HIIT>
Warm-Up:
Resistance Band Exercise
WOD1:
3 Rounds
12 Goblet Squats
:30 Weighted Plank
12 Jump Squats
Rest 1min
WOD2:
AMRAP5
10 DB Push Up Row
20 Flatter Kicks
10 Double Leg Raise
20 Russian Twists
WOD3:
"
EMOM 20
(Every minute on the minute for 20 minutes)
Min 1: 15/12 Cal Bike
Min 2: 10 Wallballs @ 20/14lbs
Min 3: 10Toes To Bar / Hang KNee Elbow
Min 4: 10 Burpees on the Plate
MIn5: Rest
*ad; 15 each
WL:
Snatch :
Prep:
3 Snatch Push Press + 2 SNatch Balance + 1 Overhead Squat
*3sets
Snatch
a)
75% 6sets x 3reps
b)
1RM
( *athlete choice, Power or squat )
Clean Jerk
75% 6sets x 3reps
or
1RM
"ACCESSORY:
Clean/Snatch Deadlift 3sets x 3reps (100%+)
High Box Jump 3sets x 5reps
Arm Curl 3sets x 12reps
Banded Triceps Extension 3sets x 12reps "