2025/04/23
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"SKill
Practice Hand Stand
then
AMRAP3 Strict Hand Stand Push Up/seated Z Press with DBs "
WOD
Rowing Total Cals
1;00 on/1:00 off
2:00 on/2:00 off
3;00 on/3:00 off
4:00 on/4:00 off
3:00 on/4;00 off
2:00 on/2;00 off
1:00 on/1:00 off
32min work
*score: total cals
**shota: 20/40/50/60/52/x/x .....
LIGHT:
Warm-Up
Banded Glutes exercise
Skill, Strength:
EMOM 12min (3set)
1) 6-8ea SA KB Suitcase DL
2) 6-8ea SA KB Front Rack Squat
3) 8ea Plank KB Through / AD: Bear Position
4) Rest
*try go heavy
*focus on stability in each plane (Frontal, Sagittal, Transverse)
WOD1
3rds for time;
6 DB Thruster
6 Inch warm Push up / Wall Walk
12 Hang KNee Raise /T2B
60DUs /90 Single
*15mincap
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
"BW mash 40s on/20s off
1) Jumping Squat
2) Incha warm Push Up
3) Mt.climber Varitation
4) Revere Lunges
5) Jump Rope
*rest 90sec
WOD2:
30s on/15sec off x3
DB Thruster
ALt DB Snatch ( Single DB)
DB Russian Tiwsts
WOD3:
10rds for calories
30s Max Calories
30s rest
*score: total calories
Strength URAWA:
Squat / DL
7×5rep(75~80)%
Strict press
W-up 10-8(40%~50%)
5-5-5-3(70~90%)
Accessory
Wall Handstand 1~2min 2set
DB FR SQ 15rep 3set
2025/04/22
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"CLosed Grip Bench Press
10-8-5-3-3
*super sets with 8/8 Single Leg One Hand Row ( Hand on box or bench)
*total 3sets のみでOKAY
**if you like normal grip, perform nomal grip
WOD
"For time of
9-7-5-3
Squat Clean (43/29kg)
Wall Walk /Inch Warm Push Up
*comp: 61/43kg or 70/52kg
**Scle option; Power Clean+ Squat
*10min cap
LIGHT:
Warm-Up
Banded Glutes exercise
Skill, Strength:
Wide Stance Squat 6RM in 3sets
Bulgarian Squat 3x8/8
Strict T2B 3x8
WOD1
For time of
1000/800m Row
then
3rds of
5 Burpee
15 KB Swing
30 Plate Russian Twists
*12min cap
＜HIIT＞
Warm-Up:
Ladder
WOD1:
30sec each movements /10 sec off x3sets
1) BW Lunges
2) Burpee
3) DB Deadlift
4) Sit Up
5) Mt.climber
6) Renegaderow( row only)
WOD2:
"3rds for time ;
30 Air Squat
15 KB Swing
7 Pull Up/ Ring Row
400m Run (1000m Bike)"
WOD3:
AMRAP2
max reps of Box Step up with a DB
WL URAWA:
2025/04/21
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec x 6
3Hang Power Snatch
*add weights
*beginner; 同じ重さで練習
１－３セットウォームアップ
WOD
"Every6;00 x4
20/16 Cals on row
12 DB Box Step up down (ダンベル１つ）
5/5 Single Arm Hang Clean Jerk (22.5/15kg)
8 Pull Up
LIGHT:
Warm-Up
Banded Glutes exercise
Skill, Strength:
"Deadlift
10-8-6 ＋ 20 Barbell Hip thrust
*add weights
＊1-2sets of warm up
WOD1
AMRAP12
6 DB Thruster
5 Burpee
10 Ring Row
15 Situp
20 Air Squat
*rest 1:00 then repeat
*score; total time
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL URAWA:
2025/04/20
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Every3:00 x5
4FSQ+5-10 Weighted Push Up
*add weights
*must Perform 1-2sets warm up
WOD
"AMRAP12
4 Dips /Box Dips
8 KB SNatch (4ea)(24/16kg)
12 WB (20/14#)"
LIGHT:
Warm-Up
Coach's Choice
Skill, Strength:
DL 5×5rep
*1-2sets of warm up sets
WOD1
Buy-in
2000/1600m row
then
AMRAP 7min
10 Air SQ
10 push up
10 sit up
10 BW Lunge
＜HIIT＞
Warm-Up:
Tabata jump rope
WOD1:
AMRAP 10
10 Gorilla row
10 SA KB OH Lunge (each)
10 KB DL
10 KB GB SQ
WOD2:
20s on/ 10s off x 9rds
1) Hang wiper reg raise
2) Hollow rock
3) Sit up
WOD3:
Partner WOD : ( I go you go style )
Total 3000m
Partner1) machine 500m
Parner2) Devils press
WL URAWA:
2025/04/19
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Practice Gymnastic SKill
Ring Muscle Up
-AMRAP 5 of Low Ring Muscle Up
*バーからつるしてるリングで
WOD
"Hope
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (75/55 lb)(34/25kg)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)(34/25kg)
1 minute Chest-to-Bar Pull-Ups
1 minute Rest
＊
Good Scores for “Hope”
– Intermediate: 132 (10 Burpees + 6 Snatches + 14 Box Jumps + 8 Thrusters + 6 C2B per round)
– Advanced: 201 (15 Burpees + 10 Snatches + 18 Box Jumps + 12 Thrusters + 12 C2B per round)
– Elite: 321 (20 Burpees + 21 Snatches + 26 Box Jumps + 19 Thrusters + 21 C2B per round)
LIGHT:
Warm-Up
Coach's Choice
Skill, Strength:
"4sets
5reps Back Squat
20m Farmers Carry (AD: OH Carry)
WOD1
"Every 3minx4
(A) 550m/500m Row
(B) 60 DUs + 25 Situp
(C) 40 KB Swing + 30 Goblet SQ
(D) 400m Run +MAX Burpee
*SCORE: Burpee
＜HIIT＞
Warm-Up:
Dynamic Stretch
WOD1:
AMRAP 6min
8 DB Clean + Push Press
8 DB Plank Row (4ea)
16 DB Lateral Jump Over (8ea)
WOD2:
Evert 2min *2sets (total 18min)
(A) 12 Burpee +12 Situp
(B) 12 Ball Hug SQ +12 Wall Ball
(C+D) 400/350m Row +400m Run
(E) 2min rest
AD: 15reps each
WOD3:
"TABATA
(1) Plank Hold
(2) V-Up / Crunch
WL URAWA:
"SNATCH
(A) (3+3) *4-5sets
3 Snatch Balance
+ 3 OHSQ
(B) 10min
Snatch DL
+Power Snatch
+SQ Snatch"
"CLEAN
(C) 4-5sets
Power Clean
+ Hang SQ Clean
(D) 4-5sets
2 Push Press
2 Jerk"
"ACCESSORY
(E) 4sets
3 Snatch DL
(D) 4sets
3 FSQ
2025/04/18
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"EMOMx10
Deadlift + Clean
WOD
For time of
2rds for time:
1000/800m m Row
800 Run
15 Burpee Over the Bar
12 Shoulder To Overhead
9 Hang Power Clean
6 Deadlift
Warm-Up
Coach's Choice
Skill, Strength:
"Tabata Core *2
Tabata 1
(A) Plank Pushup
(B) Crunch
Tabata 2
(C) Elbow Plank + K2E
(D) Alt Cross Vup
WOD1
24min EMOM (6min*4set)
(1) 8 T2B + 8 Goblet SQ
(2) 8 Burpee Box Jump
(3) 20 DB Snatch
(4+5+6) Cardio of choice
400/350m Run or
500/400m Row or
20/16Cal Assault Bike
URAWA Strength:
Back SQ / DL
W-up
10-8-8(40%-50%-60%)
Main
5-5-5-5-5 (70%-80%)
※Every set pull up 3-5rep
Strict press
W-up
10-10-10(40%)
Main
4-4-3-3(80%-90%)
※Every set Banded triceps 8-10rep
＜HIIT＞
Warm-Up:
WOD1:
"8min AMRAP
6 Goblet Squat with a DB
8 Push Up
10 DB SNatch
WOD2:
"Tabata Style for 30on/15rest x 4 exercise 2sets
1)Burpee
2)Inch warm
3)Jumping Lunge
4)Runner
*score every reps of each movement
WOD3:
"Core 20 on 10 off x 4set
1) SIt Up
2) Russian Twist
3) Hollow Hold
4) Bicycle Sit Up
WL :
A)
Box Snatch Deadlift
3reps x 3sets ( 70%)+
into Box Snatch
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)
Snatch 4sets x 3reps ( same weights) *60-70%
or 1RM
C)
power Clean + Clean (1+3) *building up to heavy
or Clean Jerk 1RM
D)
Overhead Squat 3reps x 5sets *builid up to heavy ＊くるぶしの上にバーを持ってくる
Split Jerk 3x5 *builing up to heavy *肩甲骨寄せる
2025/04/17
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"""Practice Hand Stand for 10min then
WOD
EMOM8
o) 12/8 Cals Ski →＊BigClass: 14/10 Row
e) 15 T2B
rest-2min
EMOM8
o) 12/8 Cals Bike
e) 15 Wall Ball
Warm-Up
Coach's Choice
Skill, Strength:
"AMRAP6
12 Hang Snatch
8 Overhead Squat
4 pogo lateral Burpee
WOD1
Every 2min x*rest 2min (3sets )
1) 25/20 Cals row
then Max American KB Swing in the remaining time
2) rest
3) repeat 1)
*total Reps of AKB
＜HIIT＞
Warm-Up:
WOD1:
AMRAP6
50 Flatter Kicks
10 Sit Up
50 Bicycle sit Up
10 V-Up
WOD2:
For Time:
4rds of
20 Reverse Lunges (empty bar)
20 Back Squats
20 Sumo Deadlift High Pulls
*ad: 5rds
WOD3:
For time;
100 Burpees( Updown)
*10min cap
WL URAWA:
"A) Snatch Complex
Power Snatch + Snatch Balance + Overhead Squat (1+1+1) × 4 sets
Focus:
パワーポジションでの正確なキャッチと
スナッチバランスでスピードと足の位置を安定
Load: 70–75% 1RM
"
"B) Clean Complex
Hang Power Clean + Front Squat + Jerk × 4 sets
Focus:
・高い引き上げ → キャッチポジションの固定
・フロントスクワットで姿勢維持
・ジャークで下半身主導の安定した押し上げ
Load: 75–80% 1RM"
"Accessory Work (Mobility & Power)
Tall Snatch – 2 sets × 3 reps
Sotts Press (from squat position) – 2 sets × 6 reps
Banded Overhead Stretch – 2 sets × 30 sec"
