2025/01/24
FRI
＜CrossFit＞
BP
Warm-Up:
Coach's Choice
Skill, Strength:
Closed Grip Bench Press
3RM in 6sets
then
weighted Pull up
1RM in 10minutes
WOD
For time ;
1000m Row
into
21-15-9
Dips
Box Jump
Warm Up
Dynamic Warm Up
Skill, Strength:
Strict Press
10-8-6-6-6
WOD1
12min AMRAP
10 Box Jump
10 DB Front Squat
10 Ring Row
10 Side Plank Rotation (R)
10 Side Plank Rotation (L)
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOM x10min
1) 12/10 cals (45sec of work)
2) 8 Push Up- 7 Sit Up
WOD2:
3rds FT of
10 Burpee
10 Slam Ball
10 Ring Row
10 Single DB Step Up
WOD3:
1000m Rowing With Partner
A) Row
B) Plank Variation
While one person is rowing,the other perform plank!
You can switch roles freely
Weight Lifting
1) 3sets *building up
2 Muscle Snatch + 2 SNatch Balance +2 Overhead Squat
２)3position snatch + Overhead Squat
*catch at Power-hlaf -Squat
for 12minutes
3) Pause Squat Clean
*pause at the midthigh
for 12minutes
4) 4Jerk Dip + 1Jerk
3sets 80% ish
5) Jerk
3sets of 1rep
"Accessory
A) 3set *3rep(120%)
Clean Pull
B) 3set *5+rep
Pull Up
2025/01/23
THU
＜CrossFit＞
DL+WOD
Warm-Up:
Coach's Choice
Skill, Strength:
Handrelease Deadlift
1) Max Reps -1 @last time heaviest
rest 2-3 x 3 Sets
2) building up to heaviest 5reps of handrelease deadlift in 3sets
then 1set of max reps
*前回やった人は１）、今回初の人は5RMまでやってからマックスレップ
WOD
10-9-8-7-6...1
Devil's Press (22.5/15)
T2B
*cap 15min
whole body strength
Warm Up
Coach's Choice
Skill, Strength:
3sets of
8 DB Chest Press
10/10 One Hand Row
20 Cross V-up
WOD1
AMRAP3x3
rest 1minutes between sets
3 Box Jump
6 Burpee
9 Clean + Press
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMARA15
400 meter run/ Row
6 handstand push-ups/ Push Up
8 dumbbell Squat cleans
5 Reverse Lunges (each side)
12 Sit Up
WOD2:
3rds for time:
500/400m Row
12 American KB Swing
200 Single Arm Farmers Carry
*80% effort
WOD3:
None
Urawa WL Week 3
A) Snatch High Pull +2Floating Snatch + Overhead Squat
4 sets of 1+2+1 @ 70-75% intensity
*1-3sets to warm up
Perform a snatch from the floor, followed by a hang snatch (below the knee) and an overhead squat.
Hips and knees extend together out of the hang
Slow tempo for overhead squat
B) Power Clean & Jerk
2 sets of 2 reps @ 80% intensity
2 set of 1 rep@ 85%
Perform power clean and split jerk doubles from the floor.
*rest 20sec between lift
Precise pull
Explosive finish
Aggressive jerk
accessory
2 Sets
10/side Top Down Alternating Z press *2sec down
rest 30sec
10-12 Seated Good Morning
rest 90sec
2025/01/22
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Low Hang Squat Snatch
building up to heavy single
in 12-15minutes
WOD
Practice RIng muscle Up
*Amanda*
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lbs)
Good Times for “Amanda”
– Beginner: 13-15 minutes
– Intermediate: 10-12 minutes
– Advanced: 8-9 minutes
– Elite: 5-7 minutes
Intermediate Option:
9-7-5 reps for time of:
Muscle-ups
Squat snatches
♀ 75 lb ♂ 115 lb
Beginner Option:
9-7-5 reps for time of:
Ring rows
Push-ups
Squat snatches
♀ 35 lb ♂ 45 lb
Warm Up
Coach's Choice
Skill, Strength:
single Leg Deadlift 3x6reps ea
Deficit Spit Squat 3x6reps ea (3↓）
WOD1
For time ;
30-25-20
DB Snatch
Box Jump
Air Squat
*12minutes cap
＜HIIT＞
Warm-Up:
Stretch + core 120reps
WOD1:
3rds for time;
5 A dumbbell overhead walking lunges (each side)
10 medicine ball sit-ups
12 air squats
8 Ring Row
WOD2:
EMOM x10min
1) 12/10 cals (45sec of work)
2) 10 Burpee
WOD3:
AMRAP5
Buy in-100DUs
max reps of wall Ball s
WL
W^up : Heaving snatch + Overhead Squat : (1+1)x5sets
Hang Power Clean + jerk (1;1) 5sets
1)
Power Clean + Power Jerk, 5 sets eaxh weight OTM,
75% x (1+1) x 5, 78% x (1+1) x 5, 81% x (1+1) x 5
EMOMx5 75%
EMOMx5 78%
EMOMx5 81%
2)
Power Snatch, 5 sets of each weight OTM,
73% x 1 x 5, 76% x 1 x 5, 79% x 1 x 5
EMOMx5 73%
EMOMx5 76%
EMOMx5 79%
3)
2025/01/21
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3rds for quality
20s ring support @ top
20s ring hold @ bottom
20s german hang on rings
40-60s Hollow Hold
WOD
Power Cindy EMOM
for 20minutes
O) 1 Power Clean
E) 1set of cindy
5 Pull Up / Ring Row
10 Push Up / Kneeling Push Up
15 Air Squat / 10 Air Squat
*power clean start from 50% of 1RM and add weights
**beginner; 3 hang powe clean
Warm Up
Coach's Choice
Skill, Strength:
5sets
5 Push Press
*20sec plank every sets
WOD1
EMOMx12
1) 30s Max Jerk
2) 20Russian Twist + 20 Bicycle Sit Up
3) 1min max meter machine
4) Rest
＜HIIT＞
Warm-Up:
Tabata Style
WOD1:
3rds for time;
12 DB Lunges (total)
12 DB Push Press
12 DB DL
12 Front Squat
*10mins
WOD2:
For time:
20 Hand Release Push Up
60 Mt.Climber (足外）
100 DUs/150 Single
40 Box Dips
400m Row or 800m Bike
60 DB Step up
*15mins cap
WOD3:
Tabata Style 20s on/10 s off
1) Lunge Jump
2) Updown
2025/01/20
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
2-3sets of
Single Arm DB Turkish get Up 8ea
Seated Overhead Dummbell Press 8
Chest Supported Row 8(2s pause at top)
WOD
AMRAP20
on a 20:00 running clock
2025 m row
AMRAP -in the time remaining-
20DUs
10 Russian Kb Swing ( 32/24)
5 C2B / Pull Up
*score : time and reps
Warm Up
Hip Mobility and glutes and hamstring strehch
Skill, Strength:
"Core training
coach's Choice
WOD1
4rds for time
7 Front Squat
7 Push press
200m machine
7 Push Up
7 Ring Row
*13minutes cap
*1rd: 3分以内
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2025/01/19
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Muscle Up Progression
WOD
Every 90s x8 sets *4sets each
a)
6 Power Snatch (95\65)
8 Overheadsquat
10 Lateral Burpee
b)
6 Hang Cluster
8 Front Squat
10 Lateral Bupee
a) & B) alternate
Warm Up
Coach's Choice
Skill, Strength:
"4sets of 6reps of Deadlift or Back Squat
add weights everyset
*１セットごとに重りを増やす
WOD1
Every2;00 ｘ５
12/10 Calories on machine
5 Devil's Press
*ad ; 15/12 calories
＜HIIT＞
Warm-Up:
"lecture core engagement and move on below.
1. Cat-Cow Stretch – 1 min
2. Bird Dog – 1 min
3. Oblique Crunch Reach – 1 min
4. Plank Walk-Outs – 1 min
5. Glute Bridge March – 1 min
6. Side Plank Reach-Through (slow and controlled) – 1 min
"
WOD1:
"static core with partner
40sec on 20 sec to switch player. 2round each.
1. Plank High-Five
2. Side Plank Ball Pass
3. Glute Bridge Hold with Push
*if the partner doesn’t like to get pushing their hip, put ab mat on their belly.
4. Seated Back-to-Back Hold"
WOD2:
" 3 x 4 min AMRAP
2min rest in between
①
1. 10 Plank Shoulder Taps (total)
2. 8 Bicycle Crunches (total)
3. 6 V-Ups
4. Bear Crawl Forward and Backward (10 steps total)
• Crawl forward 5 steps and back 5 steps, keeping hips low and core tight.
②
1. 10 Russian Twists (total)
2. 8 Glute Bridge Marches (total)
3. 6 Mountain Climbers (total)
4. Ball assisted Sit-Ups (8 total)
③
1. 10 Plank to Elbow (total)
2. 8 Leg Raises
3. 6 Side Plank Hip Dips (each side)
4. Crawling Side Plank Reach (10 steps total)
WOD3:
N/A
2025/01/18
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
10minute of
1rm thruster from rack
WOD
"For Time (with a Partner)
150 Box Jump Overs (24/20 in)
100 Wall Balls (20/14 lb)
75 Ground-to-Overheads (95/65 lb)
50 Bar Over Burpees(Laterral)
25 Ring Muscle Up / Bar/ C2B/ Banded Pull up
Partition the work above any way
for advanced ppl:
Buy-In/Cash-Out: 10 Strict Handstand Push Up or 25ft HSW
*31minutes cap
Warm Up
shoulder and T-spine mobility
Skill, Strength:
"with light weight
3sets of
10 DB Narrow Bench Press(triceps)
10 DB Wide Bench Press(chest)
10 Ring Row
*focus on slow eccentric and quick concentric in each movements
WOD1
AMRAP 12min
12 DB Thruster
12 Burpee
12 Cal of Athlete's Choice
＜HIIT＞
Warm-Up:
Banded Exercise
WOD1:
AMRAP 8min
8 Slam Ball
8/8 DB Reverse Lunge
8 Situp
WOD2:
Death By Wall Ball
Every 90sec until failure (MAX:10round)
round1) 5 Cal Row + 5 Wall Ball
round2) 6 Cal Row + 6 Wall Ball
round3) 7 Cal Row + 7 Wall Ball
...
begginer: start from 4 Cal +4 WB
WOD3:
"TABATA Core
Coach's Choice"
WL:
"Snatch
A) 1 Snatch Balance + 2 Drop Snatch
*Drop Snach: no upward drive with the legs. Elevation of the bar is little as possible
B) EMOM 10min
1 Power Snatch + 1 Hang SQ Snatch"
"Clean
A) Segment Clean DL(below knee, above knee, mid thigh) +Slow Clean DL + Power Clean
*focus on bar proximately and proper bar path
B) EMOM 10min
Clean & Jerk"
"Accessory
A) 5set *3rep Front Squat
B) 5set *3rep Push Press"
