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"
2025/01/17
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadstop Deadlift 1x3
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
*no alternate grip
WOD
AMRAP 4:00x 2sets
30/24 Cals Row
20 Burpee Over the row
Max Reps of DB G2OH
*rest 4minutes and repeat
Warm Up
CrossFit Total
Skill, Strength:
Strict Press 1RM in 10minutes
Back Squat 1RM in 15 minutes
Deadlift 1RM in 15minutes
*
WOD1
TABATA cardio or Core
＜HIIT＞
Warm-Up:
Play Game !
WOD1:
for time of;
100DUs or 15o SIngle
75 WB
50 SIt UP / Hnag KNee Raise
25 Strict Pull Up or Ring Row
*12minutes cap
WOD2:
2sets of
1min of Rowing
1 min of Burpee over the row
1min Reverse Lunges
* No rest between
WOD3:
30/10 x 6station x 3rds
1) Jumping Pull Up/ Pull Up
2) Renegade Row
3) Battle Rope
4) Wall Ball
5) Ladder
6) Plate Russian Twist
WL
Focus; Keep the bar close and explosive hip
1) 3sets *building up
2 Muscle Snatch + 2 SNatch Balance +2 Overhead Squat
２)
２)3position snatch + Overhead Squat
*catch at Power-hlaf -Squat
6sets( 3+1)
3)2pause pull + pause squat clean
at the below knee , above knee
6sets @70% (below 80%)
4) 4 Jerk Dip +1 Jerk
3sets Heavy 80% *4sec hold at the last jerk
5) Split Jerk
3sets heavy single from rack
Accessory
A) 5set *3rep
CLean Deadlift (120%)
B) 5set *3rep
Pull Up
2025/01/16
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Above Knee Hang Squat Snatch
for 13min
WOD
AMRAP15
10 Power SNatch (95/65)
10 Overhead Squat
20/15 Cals row/ 15/12 Bike
Warm Up
Coach's Choice
Skill, Strength:
3sets of
8 Strict Press
10/10 one Hand Chainsaw Row
20 Russian Tiwst ( total)
WOD1
EMOMx16
1)20 BW Lunges →OH Lunges
2) Woman Maker (Push Up +Row+ Row+ G2OH)
3) 1min cals Row
4) rest
＜HIIT＞
Warm-Up:
Ladder warm up
WOD1:
for time of;
100DUs or 15o SIngle
75 WB
50 SIt UP / Hnag KNee Raise
25 Strict Pull Up or Ring Row
*12minutes cap
or
"For time;
5rds of
10 Barbell Thruster
10/8 Cals Row
10 T2B / Hang KNee Raise / Double Leg Rais e
*time cap: 15minutes cap"
WOD2:
2rds of
500/400m Row
20 DB Push Press
for time; 7min cap
or
AMRAP10
8 Box Jump
24 DUs/36 Single
8 Burpee
24 DUs/36 Singles
8 Russian Kb Swing
24 DUs/36 Singles
WOD3:
Tabata
O) Barbell Sumo Deadlift Highpull
E) Jumping Lunges
WL
Focus on Movement Breakdown and Building Foundational Strength
Snatch
A)Barbell Snatch Balance+ OH squat 3sets (3+3)
B)Snatch Lift Off +2 Power Snatch×3sets"
Clean
A)Hang Muscle Clean+ Push Press
(2+2)4sets
*Push off the ground, Make a strong drive
B) Clean DL (to mid thigh) + C&J
10 x 1 Work to Hvy for today
*Take some time to go over clean starting position here.
Dead lift pause 1 sec at mid thigh Drive into the floor under control reset & clean + jerk
4)
3 Sets
10/side Top Down Alternating Z press *2sec down
rest 30sec
10-12 Seated Good Morning
rest 90sec"
"accessory
Seated box jump 3sets x5reps"
2025/01/15
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Muscle Up Progression
WOD
EMOM x16
1) 10 DB Push Up
2) 4-6 Hang Power CLean (95/65)
3) 15/12 Calories on Ro w
4) Rest
Warm Up
Coach's Choice
Skill, Strength:
Single Leg Deadlift 3x6reps ea
Deficit Spit Squat 3x6reps ea (3↓）
WOD1
For time of:
21-15-9
WB
American KB Swing
Cals Row
Push Up
*12minutes cap
＜HIIT＞
Warm-Up:
Ladder warm up
WOD1:
for time of;
100DUs or 15o SIngle
75 WB
50 SIt UP / Hnag KNee Raise
25 Strict Pull Up or Ring Row
*12minutes cap
WOD2:
2rds of
500/400m Row
20 DB Push Press
for time; 7min cap
WOD3:
Tabata
O) Barbell Sumo Deadlift Highpull
E) Jumping Lunges
URAWA: Strength Training Program - Squat Day
Main Lifts (Choose one option)
Option 1: 5x5 Set/Rep Scheme
Back Squat (BSQ)
Front Squat (FSQ)
筋力と基本的なスクワットフォームの向上を目的
Option 2: 4x8 Set/Rep Scheme (Moderate Load)
Pause Back Squat (2-second pause at the bottom)
Front Squat with Tempo (3-second descent, 1-second pause at the bottom)
中程度の負荷で筋持久力とフォームコントロールを強化
Option 3: Pyramid Set (Ascending and Descending Load)
Back Squat: 5 reps → 4 reps → 3 reps → 4 reps → 5 reps
Bulgarian Split Squat: 3x10 each leg
負荷を変化させることで筋力と筋持久力をバランスよく鍛える
Option 4: Strength + Speed Focus (Contrast Sets)
Heavy Back Squat: 4x3 (80-85% 1RM)
Bodyweight Jump Squat: 3x8 (immediately after each heavy set)
筋力と瞬発力（パワー）の両方を向上させるためのセット
Mini WOD KB Circuit (2 Rounds)
10 KB Gorilla Rows
10 Dual KB Push press
10 Dual KB Walking Lunges
10 KB Side Planks
2025/01/14
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
CLosed Grip Bench
5-4-3-5-4-3
*double wave , 2nd wave heavier
WOD
3rds for time ;
400m Run or Row
10 C2B / Pull Up
5 Devil's Press(50/35)
*13minutes cap
Warm Up
Coach's Choice
Skill, Strength:
"Push press
10-8-5-5-5
*super sets with 5ea chinese twist
WOD1
"EMOMx12
1) Max empty bar Back Squat
2) max Box Jump
3) 1min max row
4)Rest
＜HIIT＞
Warm-Up:
Tabata Jump rope
WOD1:
"3rds for time
10 Bent Over row
12 Strict Press
14 Barbell FWD Lunges
WOD2:
AMRAP10
250/200m Row
10 Air Squat
10 Ring Row
5 Push Up
5 Sit Up
WOD3:
For time of
50 WB
50 American KB Swing
50 Box Jump
*10min cap
2025/01/13
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Deadlift
Hand Release Deadlift
1-1-1-1 x 4sets
*not so heavy , goog technique
WOD
"AMRAP20
4 DBs Thruster (22.5/15) (15/10)
6 T2B / Hang Knee Raise
24 DUs / Singles
*goal: 20+ rds
Warm Up
Coach's Choice
Skill, Strength:
"EMOM x12min
1) 12/10 cals (45sec of work)
2) 30s Weighted Plank
3) 20s Copenhergun Plank (each side)
WOD1
"AMRAP9
5 Overhead Squat (empty bar )
10 Box Jump
＜HIIT＞
Warm-Up:
coach's choice
WOD1:
empty bar fan
21-15-9
thruster
Pull up( Banded)
*no ring row
WOD2:
3 sets (1 set every 5:00)
25/20 Calorie Row
20 KB Swing ( Russian )
20 Russian Twist with Plate
*Score is slowest set
**No Rx if slowest set us 5:00
WOD3:
Tabata core
*coach's Choice
2025/01/12
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"""4sets of *super sets
1)3Front Squat @80%
＊3sec down
2) Weitghed Pull Up 4-3-2-1
*beginner;5 Banded Pull Up
**1set目は4回できる重さ、2set目は3回と重さを上げていく
WOD
For time ;
30 Burpee Box jump (24/20in)
50 Wall Ball (20/14#)
*10mincap
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"EMOM x8 min
1) 16 Cossack Squat with KB
2) 8 Push Up+ 5 Strict T2B
WOD1
12min AMRAP(Partner WOD)
30s Syn Plank
30 Cals On machine (share)
30 DB hang clean(Share))
30 Box Jump (share)
30 DB push press(Share)
30 Reverse Lunges (share)
＜HIIT＞
Warm-Up:
"mobility n Tabata
A) rolling squat
B) animal walk *coach select
"
WOD1:
15-Minute circuit
each exercise for 40 seconds on, 20 seconds rest. Complete 3 rounds.
Exercises:
1. Mountain Climbers
2. Air Squats
3. Push-Ups (Modified if needed)
4. Alternating Reverse Lunges
5. Plank Shoulder Taps"
WOD2:
"12-Minute circuit
each exercise for 45 seconds on, 15 seconds rest. Complete 2 rounds.
Exercises:
1. Burpees (Step-back modification allowed)
2. Sumo Squats
3. Incline Push-Ups (Use a bench or wall)
4. Glute Bridges
5. High Knees
6. Plank Hold
WOD3:
None
