2025/04/07
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Strict Press 4sets x8reps (same weights)
Weitghed Pull Up 4sets x5reps
*warm up: 1 sets
WOD
Fight Gone Badish 3 Rounds(18min)
Min 1: Muscle up/ C2B/ Banded Muscle Up...
Min 2: Max Front Rack Reverse Lunge (135lbs/95lbs)
Min 3: Bike Calories
Min 4: Deadlifts (135lbs/95lbs)
Min 5: V Ups
Min 6: Rest
Light:
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
10-8-6 +20(50%)
Banded Triceps EXtension 3x10reps
*super Sets
WOD1
AMRAP10
1/1 Turkish Get Up
5/5 Single Arm Thruster
10 American KB Sdwing
15 /15 Mt.climber
*goal; 3+
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL URAWA:
2025/04/06
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
1. Snatch DL Every 2;00 x3sets 4reps
2. Snatch Complex
Hang Snatch + Squat Snatch
(1+1) 5sets
WOD
"For time;
3rds for
50 Wall Ball
50 Burpee Box Jump over
*time cap 30min
*beginner; partner up, share the reps
Light:
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat 5x5 *add wieghts
WOD1
AMRAP12
15/12 Cals row
10 Box Step up with DBs
10 Sit Up
＜HIIT＞
Warm-Up:
Banded Warm Up
WOD1:
EMOMx10
1) 8 DB Press
2) 8 DB Bent Over Row
WOD2:
Hyrox Style wod
for time;
400n Run
50 Burpee Broad Jump
400m Run
50 Cals On row
400m Run
50 DB FR Lunges
400m Run
50 WB
*25min cap
if its Rains ,
run→row or 800mbike
50 Cals row →50 Hang Knee Raise + 50 Flatter Kicks (L+R=1)
WOD3:
WL URAWA:
2025/04/05
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Thruster 3RM in12minutes from ground
WOD
"2022 Legends Master Championship WOD #3
4 Rounds for Time
18 Toes-to-Bars
9 Shoulder-to-Overheads (95lb/65lb)(43kg/29kg)
54 Double-Unders
*comp: 5rd, 135/95#
Time Cap: 11 minutes
*make 2heat
Light:
Warm-Up
Coach's Choice
Skill, Strength:
"EMOM 9min (3set)
1) 8ea SA KB Suitcase DL
2) 8ea SA KB Front Rack Squat
3) 8ea Plank KB Through / AD: Bear Position
*focus on stability in each plane (Frontal, Sagittal, Transverse)
WOD1
"For Time (15min)
500m/400m Row
4R of
7 DB Thruster
7 Burpee Over DB
14 Situp
then
500m/400m Row
*Bike: 1000m/800m
*Ski: 500m/400m
＜HIIT＞
Warm-Up:
Rowing
WOD1:
"EMOM 9min
1) 10 KB Swing + 10 Goblet Lunge
2) 10 Pushup + 10 Box Dips
3) 30sec Plank
WOD2:
"Every 3min *3sets (total 15min)
250m/200m Row
20 DB Snatch
10 DB Goblet SQ
MAX Burpee Over DB in remaining time
*3min rest in between
*Score: total Burpee
*Bike: 500m/400m
WOD3:
"TABATA
1) Hollow Hold
2) Bicycle Situp
WL URAWA:
"SNATCH"
(A) (2+2)*4sets
2 Segment Snatch DL
+ 2 Snatch
*pause at off-the-floor, below-knee, mid-thigh
*1-3sec pause at each position
*learn the proper position/balance and strengthen.
(B) 10min
Power Snatch
+ Squat Snatch
*find today's heavy double"
"CLEAN"
(C) (3+3) *5sets
3 FSQ + 3 Sots Press
*Sit on box for Sots Press if member is struggling with the mobility.
(D) 10min
Clean & Jerk
*find today's heavy single"
"ACCESSORY"
(E) 4sets
3 Press + 3 Push Press
(F) Shoulder/Thoracic Mobility
Prayer Stretch with PVC
Thoracic Stretch on Med Ball
Open Book Stretch
20sec *3sets each
2025/04/04
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
CLosed Grip Bench Press
10-8-5-5-5
*super sets with 10 DB Pull Overs
WOD
"For time of
21-18-15-12-9
Power CLean (135/95)#
Burpee (lateral)
time cap:15min
Light:
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
12 Incline DB Press
8/8 Single Arm DB Row
WOD1
12mins AMRAP
250m Row
15Plate G2OH / DBL DB G2OH
10 Sit Up
STRENGTH (Week Update):
Back Squat or Front Squat
W-up: 8(50%) - 6(60%) - 4(70%)
Main: 5 - 5 - 4 - 4 (85%)
Drop: 6 - 6 - 6 (80%)
Strict Press or Push Press
W-up: 5(60%) - 4(70%) - 2(80%)
Main: 4 - 4 - 4 (90%)
Drop: 5 - 5 - 5 (85%)
Accessories (2sets)
Half Kneeling Arnold Press - 8/side @30×1
Side Plank Powell Raise - 8/side @ 30×1
＜HIIT＞
Warm-Up:
Rowing
WOD1:
"8min AMRAP
5 Slam Ball
10 Step Up with Slam Ball
20 Mountain Climber (R+L=1rep)
30 DU/60 Single DUs
WOD2:
10min EMOM
O : 15/12 cal Row
E : Front Plank variation for scale
*max '45 sec on row scale calories as needs
WOD3:
Core 120reps as group
WL URAWA:
Warm Up:
Tall Clean 3x3 , Tall SNatch 3x3,
Press in Clean/SNatch 3x5v
A)
Box Clean /Snatch Deadlift
5reps x 5sets ( 60-80%) "
B)Snatch 70-80-% x 10本
Power /Squat
＊A)を活かした脱力したひきつけから、素早くバーの下に入る
C)
Power Clean + Clean
(1+1) *building up to heavy "
D)
Overhead Squat 3reps x 5sets *builid up to heavy
Push Press 3ereps x5sets *builing up to heavy "
2025/04/03
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec x 5set
5 Hang Power Clean
*add weights
WOD
EMOM6
1 ) 5 Bar Muscle Up / 10 C2B
2) 15 Burpee Bar Touch
rest 3min
EMOM6
1) 10 HSPU/ Push Up
2) 50-70DUs
Light:
Warm-Up
Coach's Choice
Skill, Strength:
EMOMx25(40s on/20s off)
1) 10 Sit Up + 10 DBL Leg Raise
2) 5/5 DB Hang Clean Jerk
3) 5 Ring Row+7 Push Up + 10 Air Squat
4) cals row (1min)
5) Rest
WOD1
NON
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
AMRAPx6min
12 Russian Twists Holding a DB*
12 Sit-Ups Holding a DB*
12 Double Leg Raises
12 Alt Floor Wipes
WOD2:
AMRAP8
5 Burpee
10 WB
20 KB Swing
WOD3:
For time of
3rds
50DUs
250/200m
*10min cap
WL URAWA:
A) Snatch Complex
Power Snatch + Overhead Squat (1+2) × 4 sets
Focus:バーを高く引き、素早くキャッチ
Overhead Squatで安定性を向上
Load: 65-75% 1RM
B) Clean & Jerk Complex
1) Power Clean → Hang Clean → Front Squat × 3 sets
Focus:高いキャッチポジションを意識
ヒップの爆発力を活用
フロントスクワットの姿勢をキープ
Load: 70-80% 1RM
2) Push Press → Power Jerk → Split Jerk × 3 sets
Focus:下半身のパワーを活かした押し上げ
ディップ & ドライブをスムーズに
足の位置と安定感を重視
Load: 75-85% 1RM
Accessory Work (Mobility Focused)
wallball thoracic stretch: 2 sets × 8 reps → 胸椎と肩の可動域向上
Banded Overhead Squat: 2 sets × 10 reps → 肩・股関節・足首の可動性向上
2025/04/02
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press 3x8reps (same weights)
Weitghed Pull Up 3x5reps
*1-2set of warm up
WOD
Rwoing Fat Burner
10 rounds(20min wod)
1 minute rowing
1 minute rest.
Make sure there is intensity in your rowing, keep it around 85% effort for the whole minute
score: total meter
Light:
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
12-10-8-6
WOD1
4min on/1min off x2(9min workout)
40 Plate Jump on/off
6 Devil's Press
8 Ring Row
8 Sit UP
10 SIt Up
Urawa Strength:
Back Squat EMOM 2min
7×5 rep 50~80%
add weight
Strict Press
5×5rep 50~70%
Accessory
DB Thruster 3×10rep
High Box Jump 3×5rep
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
EMOMｘ９
1)15KB Swing
2)15 KB Goblet Squat
3) 10-15 Goblet Step Up
WOD2:
For time;
buy in 2000/1600m
then
3rds of
10 Burpee Box Jump over
15 Sit Up
20 Air Squat
WOD3:
Tabata
1. Jumpin Lunge
2. Hollow Rock
WL:
2025/04/01
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat& Biceps Curl
Every 90s x8 (4set each)
O) 7 Front Squat *add weights
E) 10 DB Arm Curl
WOD
AMRAP15
10 Thruster (95lb/65lb)(43kg/29kg)
10 C2 Pull Up →10 Pull Up
200m Row
Light:
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat
3x10rep
Goblet Bulgarian Split Squat
3x8/8
Hang Knee Raise / T2B
3x8
WOD1
AMRAP12
12/10 Cals
10 DB Chest Press
10 Burpee Box Jump
10 Sit Up
＜HIIT＞
Warm-Up:
Banded Exercise
WOD1:
DB Front Squat
3x10reps
DB RDL
3x10reps
WOD2:
AMRAP15
1000/800m Row
100 Bodyweight FWD Lunges
50 Burpee Broad Jump
100 WB
50 Push Up
100 DUs/150 Single
WOD3:
AMRAP8
10 Flatter Kicks(R+L=1)
30s elbow Plank
10 Cross V-Up(R+L=1 )
10/10 Side Plank Rotation
WL:
