2025/02/05
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 4sets x 5 reps
Aim : 65%, 70% 75%, 83% ,
WOD
AMRAP10
1-2-3-4-5......
Muscle UP (Ring) /C2B/ Pull Up
3-6-9-12-15.......
Thruster (43/29)
Cash out: Weighted Plank 30s x3sets
Light:
Tabata Core Wod
Skill, Strength:
EMOMx9
1) 15 Alt DB SNatch
2) 16 2DB Walking Lunges
3) 16 DB Plank Through
WOD1
Every2:00 x 6(3sets ea) work75:rest 45
O:4 Shuttle Run (7.5m x2=1) + 1 burpee Broad Jump
E: 30DUs +12/10 Cals Row
＜HIIT＞
Warm-Up:
Ladder
WOD1:
30s on/ 15s off x3
1) Slow Runner
2) Thruster
3) Bicycle Sit Up
4) 3side step + Burpee
*rest 30s and repeat 3sets
*nice and easy pace Get sweat
WOD2:
EMOMx21
1.15/12 cals on row or Ski
2. 15-20 KB Swing
3.15-20 Goblet Squat
4 15/12 Cals Bike
5 15-20 SIt Up
6 50DUs
7.Rest
WOD3:
Coach's Choice
STRENGTH by Fumiya:
Back Squat:
W-up : 8(50%)-6(60%)-5(70%)
Main : 3-3-3-3(75%)
Drop : 5-5-5(70%)
*Scaling option(Reduce 250~500 TV from last week)
W-up : 8(50%)-6(60%)-5(70%)
Main : 3-3-3(75%)
Drop : 4-4-4(70%)
Strict Press:
W-up : 5(60%)-4(75%)-2(80%)
Main : 3-3-3(85%)
Drop : 4-4-4-4(75%)
*Scaling option(Reduce 50~250 TV from last week)
W-up : 5(60%)-4(75%)-2(80%)
Main : 3-3(85%)
Drop : 4-4-4(70%)
Accessories:
Bulgarian Split Squat (Dumbbell): 12 reps × 2 sets (each leg)
Half-Kneeling Landmine Press: 10 reps × 2 sets (each side)
2025/02/04
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press 3RM in 12minutes
2sec on the way down
WOD
4rds for time ;
5 Devil's Press (22.5/15)
10 Box Jump (24/20)
20 WB
30 DUs /45 Single
16 min cap
Light:
Band Shoulder Wup
Skill, Strength:
Strict Press
10-8-6-6-6
WOD1
12 AMRAP
10 DB Thruster
10 Vup / Situp
10 DB DL
10 Burpee to the target
＜HIIT＞
Warm-Up:
TABATA
WOD1:
"5min AMARP
10 Push up Knee to Elbow( Both)
10 Box jump
10 Sit up
10 Shoulder tap"
WOD2:
"6min AMRAP
20 Mountain Climber
15 Hagng knee raise or Lying LegRaise
10 WB Squat hug a ball"
WOD3:
"7min AMRAP
10 Plate OH Lunge
10 Slum ball
30 DU/50 Single "
2025/02/03
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat 3x5reps @75% ish
*after each sets, 5 Box Jump (quater squat position)
WOD
3sets
15/12 Calories on Row
12 DB Front Squat *unbroken
5 Strict Pull Up
*rest 2:00 and repeat
**score total time
Light:
Skill, Strength:
Bent Over Row 3x10
into
Incline Chest Supported row 3x6 (2sec pause)
WOD1
AMRAP14
10 Burpee Broad Jump(hyrox Style)
20 BW Lunges
30 WB
12/10 Cals Row
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2025/02/02
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx10
o)10T2B
e) 5-10 Dips(ring /box)
WOD
Warm Up deadlift for 5min
EMOM for 10 minutes
3 Deadlifts (65% of max 1RM)
Max Burpees
Remainder time of each minute is max burpees. Score would be the total number of burpees throughout all 10 rounds."
Light:
BSQ
Skill, Strength:
BSQ
3x10 reps
*Same weight @70% ish
WOD1
10minutes AMRAP
9 DB Z press
25 DUs /45 Single
8 2 KB DL
26 Flatter Kicks
＜HIIT＞
Warm-Up:
Tabata Style warm Up
WOD1:
Tabata Jump rope
WOD2:
3rd for time;
250/200m Row
10/10 SIngle Arm DB Push Press
10 Sit Up
*time cap 9 min
WOD3:
For time;
100 Bicyle Sit Up(R+L=2)
50 WB
100 Russian Twist with Plate(R+L=2)
50 Ring Row
100 Cross V-up
50 Burpee
*time cap ; 14min cap
2025/02/01
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
2TNG Power clean in 15minutes
WOD
AMRAP15
100 DUs /150Single
200m Run/Row
20 Kipping HSPU /Z Press
20 Power Clean (43/29kg)
*ad: 61/43kg
Light:
Skill, Strength:
EMOMx9
1) 30s Plank
2) 6 DB Strict Press + 8 DB Front Squat
3) 15-20 KB swing
WOD1
EMOMx10
1) 200/150m Row
2) 1rd of cindy
5 Push Up
10 Ring Row
15 Air Squat
＜HIIT＞
Warm-Up:
"Bodyweights warm up
Banded Hip Exercise and Pilates 100
WOD1:
"90sec core 3sets
20sec High Plank Shouder Tap
30sec Russian Twist with Plate
40sec Leg Raise
*rest 30sec
WOD2:
"AMRAP7 (barbell or DB)
7 Burpee
7 Push Press
7 Back Squat
7/7 Lying Wind Sheild
WOD3:
"With your Partner
100 Cals
*every2;00
10 KB Swing
, start with KB swing
cap 12min
Weight Lifting
Focus(SN): Improve your aggression, timing, and duration of your leg drive.
Focus(CL): improve your timing and rigidness during the turn-over. No crashing the bar on your collarbone.
SNATCH
A) Snatch High Pull + No-Feet Snatch
B) EMOM 10min
2 Power Snatch
*intentionally dive the floor harder and longer during your 2nd-Pull.
CLEAN
C) Musle Clean +Tall Clean
D) EMOM 10min
Power Clean + Squat Clean
*try to receive the bar at the same height in the SQ-Clean wherer you received in the Power-Clean
ACCESSORY
E) Snatch DL 4set *3rep
F) FSQ 4set *3rep
2025/01/31
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat find 3RM in 5sets
*heavy weights
WOD
27-21-15-9
Calories on bike( female 20-16-12-8)
Push Jerk ( 95/65)
*18 minute cap
*row cals +3 cals
Light:
Skill, Strength:
AMRAP X8minutes
10 Strict Press
10 Ring Row
10 DB Press
10 Arm Curl
* prepared 2Db( light and moderate)
WOD1
12AMRAP
500/400m Row
9 DB Hang Power Clean
6 Burpee
＜HIIT＞
Warm-Up:
2sets of
20sec each movement
1)High KNee
2) Mt.Climber
3) Plank
4) Jumping Jack
5) Punch
6) wide Squat Hold Punch
*1min rest
WOD1:
KB HIIT Workout ( use1 kB )
3rds for time;
8 KB Swing
8 Reverse Lunge (total)
8 KB Bent Over Row
8 Squat
8 Russian Twist ( 8each side)
12/10 Cals Row
WOD2:
DB HIIT Workout(use 2DB)
AMRAP6
5 DB Deadlift
10 DB Thruster
20 DUs
WOD3:
for time;
30 Burpee Broad Jump (90cm)
ad: 50
Heavy Day !
1) 3sets *building up
2 Muscle Snatch + 2 SNatch Balance +2 Overhead Squat
２)Snatch Heavy single
for 15minutes
3)
Power Clean + Front Squat + Power Jerk + SPlit Jerk x4sets
4) Clean & Jerk
building up to heavy single
Accessory
A) 3set *1rep(130%)
Clean Pull
B) 4set *5+rep
Pull Up
2025/01/30
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Closed Grip Bench Press
4sets of 6reps
into
1set of Max Strict Pull Up
WOD
2rds for time;
18 Box Jump(24/20)
12 Overhead Squat (135/95)
6 Wall Walk
*15 minutes cap
Light:
Skill, Strength:
3sets of
8 DB Chest Press + 8 Narrow Press
10 Barbell Bent Over Row
215 side jack knfie
WOD1
EMOMx16
1) 8/8 DB Reverse Lunges
2) 8 -12 Box Jump
3)5 Devil's Press
4)Rest
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Core AMRAP6
20sec Hollow Hold
20 Slowly Flatter Kick
10sec Side Plank Hip tap (R)
10sec Side Plank Hip tap (L)
WOD2:
8EMOM
1) 30sec KB Front Rack Carry
2) 21 KB Swings
WOD3:
Upper body 3set
20 Banded Triceps
15 DB Arm Curl
15 DB bent over row
Snatch
"1)EMOM 8min
3position Snatch ( Dip -low hang-floor)
２)Snatch Heavy single
for 10minutes
Clean/Jerk
"1)EMOM 8min
Clean DL (to mid thigh) + C&J
２) C&J Heavy single
for 10minutes
accessory
Seated box jump 3sets x5reps
