2025/09/14
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"1. KB Swing review(15reps each)
・PVC Hip Hinge Drill
・Banded Hip Hinge
・KB Deadlift
・KB Hike
・KB Swing from Low, Russian to American.
2. Workout
8-Minute EMOM: 12 KB Swings (any style)
Rx: 24/16 kg
Ad: 36/24+ kg
WOD
AMRAP12
12 Minute as many reps as possible:
12 Box Jumps 24/20
6 DBs Thrusters 95/65
6 Burpees
AMRAP12
30 DUs
6 DBs Front Squat (50/35lb)(22.5/15kg)
3 Wall Walk
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Core (40s on/20s off )
1) Right Elbow to Opposite Knee Side Plank
2) Left Elbow to Opposite Knee Side Plank
3) Hang Wiper
4) 5 Devil's Press
*beginner; 30 on/30 off
WOD1
AMRAP12
15 Box Step Up with DB ( Single DB)
12 KB Swing
6 Hand Release Push Up
AMRAP12
30DUs/ 45 Single
6 DBs Front Squat (Coach's Choice)
3 Inch Warm Push Up
＜HIIT＞
W-Up
WOD1
Core 30s on 15 s off x3
1) Mt.Climber
2) Slam Ball
3) Box Jump
WOD2
AMRAP12 or Open WOD
5-6-7-8...
DBs Hang Clean + Press
Burpee
DB Dual Reverse Lunge
*Run 200m after each round
*add 1rep ech round start from 5 reps
WOD3
"Core 30s on 15 s off x3
1) Plank K2E
2) Leg Up Clap
3) Russian Twist
WL
2025/09/13
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Bench Press in 15minutes
5x5
*build in load
WOD
Omiya Urawa Open Event 1
AMRAP12
30 DUs
6 DBs Front Squat (70/50lb)(32/22.5kg)
3 Wall Walk
AMRAP12
30 DUs
6 DBs Front Squat (50/35lb)(22.5/15kg)
3 Wall Walk
AMRAP12
30 Single
6 DBs Front Squat (35/25lbs) (15/10kg)
3 Inchworm Push Up
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"barbell Bent Over Row
4x8
DB Shoulder Press
4x8
WOD1
AMRAP12
30 Single
6 DBs Front Squat (Coach's Choice)
3 Inchworm Push Up
＜HIIT＞
W-Up
WOD1
Core 30s on 15 s off x3
1) Plank Shoulder Tap
2) Double Leg Raise
3) Bicycle Sit Up
WOD2
AMRAP12
30 single
6 DBs Front Squat (Coach's Choice)
3 Inch Warm Push Up
WOD3
100 Calories on machine
WL
1) Back Squat 3reps x 5sets
*先週より重く！
2) Snatch High Pull 3reps x4sets @70% of 1RM
＊高く引き上げる
＊ad: パンダプルにトライ
3) Clean High Pull 3reps x 4sets @70% of 1RM
2) Power Satch 3reps x 6sets (50-60%)
*every 2min
*高くとる
3) Squat CLean Jerk @70%
EMOMx8
2025/09/12
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Push Press From the rack
Every 90sec x 6
3 Push Press
-Build in weights
WOD
"""fast and hevay ""
for time;
21 Thruster (43/30)
400m Run
15 Thruster
400m Run
9 Thruster
400m Run
*time cap 12min
**ad: 52/34kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"DBs Rearleg Elevated Split Squat
8/8 x3sets
*super set with 10 Hang Wiper
WOD1
EMOMx12
1) 35 -50 DUs
2) 8 Burpee Box Jump
3) 8 DBs G2OH
＜HIIT＞
W-Up
WOD1
"For time of
24 Air Squat
24 Push Up
24 Straight Leg Sit Up
24 Reverse Lunge
400 Run
*Body Weights
WOD2
3rds for time:
12/10 cals on bike
8 American KB Swing
6 Inch Warnm Push Up or 3Wall walk
rest 1;oo repeat
WOD3
"No score! Just Get it done
10 Devil's Press
20 Burpee
30/24 Calories on Machine
WL
a) Snatch Balance
5sets x 5reps
tall Clean
3sets x 5reps
b) Hang Squat Snatch 8sets x 3
@40% -60%
or Building up to heavy
c) Hang Squat CLean 8sets x 3
@40-60%
or building ip to hevay
d) Jerk
60-70% 6sets x 5 reps
2025/09/11
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Kipping Practice
Level1;Kipping （Beat Swing )
Level2 : 2 Kipping + Hip Drive ( Big Kip)
Level3; 2Kipping +1-2 Kipping Pull Up
Level4; 2 Kipping +1-2 Kipping Pull Up + 2Kipping
*hollow/Arch Positionをしっかりマスター
Strength
3sets of 10reps Banded C2B Pull Up
WOD
EMOMx 12
O) 35-50DUs
E) 5-15 T2B + 5-10 Burpee
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Deadlift
10 DBs Seated Shoulder Press
WOD1
for time;
42/30 Cals row
30 American KB Swing
15 Ring Row
30 Air Squat
＜HIIT＞
W-Up
WOD1
TABATA
(odd) Bicycle Sit Up
(even) Floor Wiper
WOD2
AMRAP 10:
20 FWD lunges
15 sit-ups
10 box jumps (20/24 in)
WOD3
300DUs /400Single
*every time you break 5 burpee
WL
1) Snatch Balance 5sets x 5reps
*素早く潜る
10min
2) Snatch( Power )
6sets x3reps *every 120sec
*60-70%
3) Clean Jerk
6sets x (3+3)
*70%
4) FSQ
3sets x 5 reps
*強さ意識
2025/09/10
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"overhead squat
8reps x 3sets @60-70%
*90sec rest between
*重心とバーベルの位置意識
into
Overhead Hold
30sec x3sets
*ＯＨＳＱと同じ重さ"
WOD
"3sets
3:00 on/1:30 off
12 Lateral Burpee Over the row
10 DL 61/43kg
12 Lateral Burpee Over the row
Max reps of MUs/C2B/ Pull Up/ Ring row
*ad; 102/70kg "
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"EMOMx12 ( 40s on/20s off)
1) DB or Kb Plank through
2) V-sit Up
3) Side Crunch (R)
4) Side Crunch (L)
WOD1
30s on 10s off x2
1) side step K2E
2) Sissors Step + Squat Jump
3) Shouler Tap + Push Up
4) inch Warm + Jump
5) Mt.CLimber
6) K2E Mt.climber
＜HIIT＞
W-Up
Play Card!
WOD1
"2sets of 15reps each
facing down
T, Y, W , Super Man Back extesnion
*ad with plate "
WOD2
"3rds for time
10 DeadliftL + Squat+ Press
10 DB OH March (10ea)
10 Suitcase Deadlift
10 Burpee
WOD3
1000mx2sets
1:00 rest between sets
*12 min cap
WL
2025/09/09
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"for 15minutes
Power Clean + Push Jerk + Squat Clean + Spit Jerk
(1+1+1+1)
*コンプレックスで流れをマスター
＊上級者は疲労の中でも綺麗なテクニックで
７０%前後で6セット目標
WOD
For Time:
3000 meter Row
10 Shoulder-to-Overheads (95/65 lb)(43/29kg)*
*20min cap: *ad : 20 S2OH
*Perform every 4 minutes.
*start with S2OH
*Bigger Class, Partner UP!( share the reps, 20 S2OH
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"""3sets of
10 Push Press
10 Weighted Sit UP
WOD1
"For time of ;
250/200m Row
20 DB Hang Clean Jerk
250/200m Row
20 Front Squat
250/200m Row
20 DB Deadlift
250/200m Row
20 DBs Row
＜HIIT＞
W-Up
Agility
WOD1
AMRAP 6min
6 DB Deadlift
6 DB Hang Clean
6/6 Side-Crunch
WOD2
"AMRAP 15min
5 Burpee
10 Wall Ball
15 Sit-Up
20 Lunges (AD: with DB)
250m Row
*200m Run, 500m Bike
WOD3
"TABATA
odd) Plank Hold
even) L-Sit Hold (Floor/Box/Hang)
WL
2025/09/08
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3sets
15 V-Ups
20秒 Hollow Hold
20m 2KB Front Rack Hold Walk
20秒L-Sit Hold
WOD
24minutes of Sweat
*6分ｘ４
0-6min
400m Row/SKi
20 Narrow Goblet Squat
15 Pull up
*ad: 500m, 30 SQ
6-12min
3rds of
15 Alt DB Snatch
45 DUs
*ad: 20 DB Snatch , 60 Dus
12-18min
400m Row
20 Goblet Squat
15 Pull Up
*ad; 500m , 30 SQ
18-24min
3rds
15 WB
45 DUs
*ad; 20 WB , 60 Dus
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Back Squat
4sets x 5reps (-75%)
every set 20/20s Side-Plank Hold
WOD1
AMRAP 12min
10 Alt DB Snatch
10 Goblet SQ
10 Box Jump Over
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
