2025/06/27
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press+Push Press+Push Jerk
4 sets
(1reps each movement per set)
Rest: 90–120 seconds
Load: 50–70% of Strict Press 1RM
出力の切り替え（静的 → 動的）
→ Strict → Push → Jerk の流れで押す力から爆発力へ
*コントロール＆スピード両立を目指しましょう
WOD
AMRAP 12
4 Burpee Box Jump Overs @24/20
8 Russian KB Swings @53/35
12 Air Squats
SCORE: Rounds + Reps
PACE GOAL: 9-11 Rounds
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Back squat
5×10
*super sets with10Lying Leg Raise
WOD1
AMRAP 12
1-2-3-4-5-6…
DB GB Lunge
Ring Row
Burpee over the DB
Cross v-up
＜HIIT＞
W-Up
Coach's Choice
WOD1
Pair wod
7 AMRAP
5 Syncro Burpee box side jump
10 wall ball each
15 Syncro FWD Lunges w MB
WOD2
3mins Max Jump Rope
2mins rest
3mins Max DB Thruster
2mins rest
3mins Max cals Macine
WOD3
Core tabata
A: DB Hollow Hold
B: DB side flow
C: DB Flutter Kick
WL omiya
Warm Up:
Slow Snatch x5 2sets
Slow Clean + Tall Jerk 5 x 2sets
Prime; 3sets
3 Muscle Sntach + 3 Snatch PP+ 3 Snatch Balance
Prime; 3sets Dip Clean + + Hang Clean + Front Squat + Pause Jerk
A) Snatch Test
Snatch：Build to heavy single（フォーム重視）
Focus:
・落ち着いてキャッチポジションへ
・やりすぎず、綺麗な成功を重ねる
Load: 80-90%目安
B) Clean & Jerk Test
Clean & Jerk：Build to heavy single
Focus:
・通しの動作精度
・集中力と呼吸を意識
Load: 80-90%目安
Back Squat 6-6-6-6
Pull Up 8-8-8-8
2025/06/26
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
for 8min to build up to workout weight
then
Power Clean+Hang Power Clean +Front Squat+Jerk
3 sets x 1 round (1 rep of each movement per set)
Rest: 90 seconds to 2 minutes between sets
Load: Around 60–70% of your 1RM, focusing on technique and fluid transitions
WOD
For Time (Chipper Style)
50 DU / 150 Single Unders
40 DBs Snatches (20kg/15kg)
30 Toes-to-Bar (TTB) / HKR
20 DBs Front Squats
10 DBs Devil Presses
Finish: 100 Double Unders / 300 Single Unders
Time Cap:18min
*Moderate pacing with minimal rest
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Bench press
10×3
superset
6〜8ring row
WOD1
Amrap10
500/400m row
10 Hang knee Raise
10 DB OH Lunge
＜HIIT＞
W-Up
Stretch + Ladder
WOD1
AMRAP8
5 pull up
10 DBs Push up
15 DBs FR SQ
WOD2
Core Tabata
Hollow Hold
Hang knee Hold
WOD3
For time;
100/80 Caloreis on row
10 Wall Walk / 15 Inch Warm Push Up
WL Urawa
A) Snatch Test
Snatch：Build to heavy single（フォーム重視）
Focus:
・落ち着いてキャッチポジションへ
・やりすぎず、綺麗な成功を重ねる
Load: 80-90%目安
B) Clean & Jerk Test
Clean & Jerk：Build to heavy single
Focus:
・通しの動作精度
・集中力と呼吸を意識
Load: 80-90%目安
"Accessory (Core Stability)
Farmer Carry（重めのDB）× 30m × 2往復
Hollow Rock：2 sets × 15 reps"
2025/06/25
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A:Deficit Barbell Reverse Lunge (Tempo3-1-X-1)
4 sets x 6 reps per leg
B:DBs 3-Point Row (Tempo2-1-3-1)
4 sets x 8–10 reps per arm
*Use a plate or platform for deficit
Focus: balance, glute/quad control, core engagement
*3 sec down
1 sec pause at the bottom
Explosive up
1 sec reset at the top
WOD
EMOM 16
1) 12 cals Bike or Row
2) 5 Bar MU / 8 C2B / 10 Pull ups
3) 10 FSQ / DBs FSQ (115lb/83lb)
4) Rest
Ad*135lb/95lb
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
２rd for time;
300/250m Row
30 Banded Good Morning
10/10 DB High Plank Row
WOD1
"FGB Style (40sec on/20sec off) x2rds
1) Max reps of Box jump
2) Max reps of Barbell Thruster
3) Max reps of V-Up
4) Max reps of Inch Warm Push Up"
5) 1min rest
With Coach
1) Clean DL + Clean Pull + Power Clean + Jerk
for 15minutes
2) For time;
40 Box Jump
40 DBs Deadlift (barbell DL)
40 Single DB step Up
40 DBs Push press
40 Box Jump
50/35 LBs
＜HIIT＞
W-Up
Stretch + Ladder
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
Urawa Strength
Week 4:
A) One and a Quarter Back Squat
8,8,8,8
rest 2mins
*small build each set
B) Super sets
1) Barbell Rear Foot Elevated Split Squat
6-8/side @30×1
2) Supinated Strict Pull up
12reps*Accumulate
rest 90sec× 3sets
C) Accessory 2sets
1) Banded Tricep Pushdown
30reps
rest 30sec
2) Weighted Forearm Plank
40sec hold
2025/06/24
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Superset Style (20 min)
A. Close Grip Bench Press
4 sets of 6 reps @ moderate weight (65–75% 1RM)
Tempo: 2 seconds down → fast press up
B. Strict Pull-Ups or Ring Rows or RDL
4 sets of 8–10 reps
Scale with bands or negatives if needed
Focus: full range of motion and scapular control
Alternate A & B as a superset with rest between rounds.
WOD
WOD – “Downhill Hustle”
For Time 21 – 15 – 9
Handstand Push-Ups / Push up
Hang Power Cleans (50/29kg)
Lateral Burpees Over the Bar
After each round:200m Run
*cap 16min
Ad:(60/40kg)
Intermediate athletes: 10–14 minutes
Advanced athletes: 8–10 minutes
Beginner (with scaling): 12–16 minutes
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of each
8-12 reps of DB Incline Press
8-12 reps of DB Chest Supported Row(Incline)
8-12 reps of Dips
8-12reps of Pull Up"
WOD1
For time;
30-20-10
Cals Row
T2B/Hang Knee Raise
Alt DB Snatch
＜HIIT＞
W-Up
Stretch + Tabata warm Up
WOD1
AMRAP6
8\6 Cals on Machince
8 Plate G2oH
16 Mt.Climber(Total)
8 Plate Good MOring
20sec Hang From the bar
WOD2
Every 3;00 x3 ( 2min on/1min off)
18/15 calories on row
Max Reps of Devil's Press
Score: total reps of Devil's Press
WOD3
2rds of
100DUs/ 150 SIngel
25 Burpee
*cap 5min
2025/06/23
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
16EMOM
Even Minutes : 5 Tempo Front Squats
Odd Minutes : 5 Strict Pull-Ups or Ring Rows（スケーリングOK）
*3秒下ろす → 1秒キープ → 爆発的に上がる
中重量（60〜70% 1RM）
フォーム重視フォームとテンポを意識して、筋力とコントロール力を補って行きましょう！
WOD
7AMRAP
6 Dumbbell Thrusters (2x 22.5/15kg)
8 Toes-to-Bar or Hanging Knee Raises
12/8 Cal Bike or Row
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Front Squat 4reps
Set 1 : @72%
Set 2: @75%
Set 3: @80%
Set 4: @85%
WOD1
EMOM 12
10 Burpees Over Bar
10 Front Squat 40〜50%
10 Sit-Ups
＜HIIT＞
2025/06/22
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Skill Practice ( Pullup 系）
1) Every 20sec x 15sets
1-3 Muscle Up
2) Every 1min x5
3-10 Pull Up/C2B / Muscle Up
then Review Moevement
WOD
JapanChampionShip 2024 Event 2
For time of:
100 Double under/150 Single
25 Double dumbbell front rack lunge
25 Wall ball
100 Double under/150 Single
25 Wall ball
25 Double dumbbell front rack lunge
100 Double under
Time Cap 10 minutes
Score is Time OR Reps
Men 22.5kg / Women 15kg
Double dumbbell front rack lunge
Men 20lbs / Women 14lbs
Wall ball
*
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
8 Romanian DL
8 Ring Row (AD: Feet Elevated)
*slow and controled eccentric
WOD1
EMOM 15min (3sets)
(1) 10 KB Swing +10 Goblet SQ
(2) 15 Sit Up
(3) 15/12 Cal Row
(4) 10-15 Burpee
(5) Rest
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
For Time (10min)
50 Mt. Climber
40 Reverse Lunge(20ea)
30 Alt Cross V-Up (15ea)
20 DBs DL
10 DBs Clean & Press
WOD2:
(A) AMRAP 10min
2-4-6-8-...
KB Swing
Goblet SQ
Plank KB Through
3min rest then
(B) EMOM 10min
(odd) 15/12 Cal Row
(even) 10-15 Sit Up
*in big class alternate (A) and (B)
WOD3:
stretch or TABATA of coach's choice
Urawa WL
2025/06/21
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"HS Walk Progression
① Wall Handstand Hold 20~40sec
*肘をロックしてアクティブショルダーを意識、体幹を締めて一直線の姿勢をキープ
② Shoulder Shifts
*左右に体重を移動させる
③ Shoulder Taps 5~8rep
肘を伸ばしたまま、肩の安定性とバランス感覚を保つ
④ Plate Up-Down 8~10
*片手ずつプレートに上げ下げ
⑤ One-Hand Handstand Hold
*壁サポート 左右各10〜15sec
重心のコントロールと片手支持の感覚を養いましょう
*Scale..Use Box
WOD
Partner WOD
AMRAP 16（Share the Reps）
20 TTB
30 Dumbbells FSQ (22.5/15kg)
40 Burpee box jump over
50 Cals Row
*Keep moving fast and smooth.
*At a solid pace of 8 minutes per round, you can hit almost 2 rounds
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
5-8 Strict Pull Up (Banded or Feet-Assisted)
10 Strict Press (DB or BB)
20-30sec Prone Cobra Hold
WOD1
in PAIR
AMRAP 12min
(P1) 500/400m Row
(P2) 10 Goblet SQ + 10 SitUp +10 Burpee
*switch when P1 & P2 finishes
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Practice for long distance Rowing
(Breathing, SPM, Drive/Recovery-Ratio)
WOD2:
(A) For Time (15min)
3000m/2500m Row
5min rest then
(B) 5R For Time (15min)
6 Devils Press
12 Burpee Over DB
18 Air SQ (AD: Goblet)
*in big class alternate (A) and (B)
*record your Rowing SCORE
WOD3:
stretch or TABATA of coach's choice
Urawa WL
SNATCH
(A) (1+1)× 4-5set
Power Snatch
+ Hang SQ Snatch
CLEAN
(B) (1+1+1) × 4-5set
Power Clean
+ Hang SQ Clean
+FSQ
JERK
(C) (1+1+1) 4-5set
Push Press
+ Push Jerk
+ Split Jerk
ACCESSORIES
Snatch Balace
4set × 3rep
Clean Deadlift
4set × 3rep
