2025/06/25
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A:Deficit Barbell Reverse Lunge (Tempo3-1-X-1)
4 sets x 6 reps per leg
B:DBs 3-Point Row (Tempo2-1-3-1)
4 sets x 8–10 reps per arm
*Use a plate or platform for deficit
Focus: balance, glute/quad control, core engagement
*3 sec down
1 sec pause at the bottom
Explosive up
1 sec reset at the top
WOD
EMOM 16
1) 12 cals Bike or Row
2) 5 Bar MU / 8 C2B / 10 Pull ups
3) 10 FSQ / DBs FSQ (115lb/83lb)
4) Rest
Ad*135lb/95lb
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
２rd for time;
300/250m Row
30 Banded Good Morning
10/10 DB High Plank Row
WOD1
"FGB Style (40sec on/20sec off) x2rds
1) Max reps of Box jump
2) Max reps of Barbell Thruster
3) Max reps of V-Up
4) Max reps of Inch Warm Push Up"
5) 1min rest
With Coach
1) Clean DL + Clean Pull + Power Clean + Jerk
for 15minutes
2) For time;
40 Box Jump
40 DBs Deadlift (barbell DL)
40 Single DB step Up
40 DBs Push press
40 Box Jump
50/35 LBs
＜HIIT＞
W-Up
Stretch + Ladder
WOD1
"EMOM10min
15KB swings
10KB GB RLunge
WOD2
For Time
1000m row
Buy in
21-15-9
wall ball
plate G2OH
time cap 14min
WOD3
Tabata core
sit up
bike
Urawa Strength
Week 4:
A) One and a Quarter Back Squat
8,8,8,8
rest 2mins
*small build each set
B) Super sets
1) Barbell Rear Foot Elevated Split Squat
6-8/side @30×1
2) Supinated Strict Pull up
12reps*Accumulate
rest 90sec× 3sets
C) Accessory 2sets
1) Banded Tricep Pushdown
30reps
rest 30sec
2) Weighted Forearm Plank
40sec hold
2025/06/24
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Superset Style (20 min)
A. Close Grip Bench Press
4 sets of 6 reps @ moderate weight (65–75% 1RM)
Tempo: 2 seconds down → fast press up
B. Strict Pull-Ups or Ring Rows or RDL
4 sets of 8–10 reps
Scale with bands or negatives if needed
Focus: full range of motion and scapular control
Alternate A & B as a superset with rest between rounds.
WOD
WOD – “Downhill Hustle”
For Time 21 – 15 – 9
Handstand Push-Ups / Push up
Hang Power Cleans (50/29kg)
Lateral Burpees Over the Bar
After each round:200m Run
*cap 16min
Ad:(60/40kg)
Intermediate athletes: 10–14 minutes
Advanced athletes: 8–10 minutes
Beginner (with scaling): 12–16 minutes
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of each
8-12 reps of DB Incline Press
8-12 reps of DB Chest Supported Row(Incline)
8-12 reps of Dips
8-12reps of Pull Up"
WOD1
For time;
30-20-10
Cals Row
T2B/Hang Knee Raise
Alt DB Snatch
＜HIIT＞
W-Up
Stretch + Tabata warm Up
WOD1
AMRAP6
8\6 Cals on Machince
8 Plate G2oH
16 Mt.Climber(Total)
8 Plate Good MOring
20sec Hang From the bar
WOD2
Every 3;00 x3 ( 2min on/1min off)
18/15 calories on row
Max Reps of Devil's Press
Score: total reps of Devil's Press
WOD3
2rds of
100DUs/ 150 SIngel
25 Burpee
*cap 5min
2025/06/23
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
16EMOM
Even Minutes : 5 Tempo Front Squats
Odd Minutes : 5 Strict Pull-Ups or Ring Rows（スケーリングOK）
*3秒下ろす → 1秒キープ → 爆発的に上がる
中重量（60〜70% 1RM）
フォーム重視フォームとテンポを意識して、筋力とコントロール力を補って行きましょう！
WOD
7AMRAP
6 Dumbbell Thrusters (2x 22.5/15kg)
8 Toes-to-Bar or Hanging Knee Raises
12/8 Cal Bike or Row
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Front Squat 4reps
Set 1 : @72%
Set 2: @75%
Set 3: @80%
Set 4: @85%
WOD1
EMOM 12
10 Burpees Over Bar
10 Front Squat 40〜50%
10 Sit-Ups
＜HIIT＞
2025/06/22
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Skill Practice ( Pullup 系）
1) Every 20sec x 15sets
1-3 Muscle Up
2) Every 1min x5
3-10 Pull Up/C2B / Muscle Up
then Review Moevement
WOD
JapanChampionShip 2024 Event 2
For time of:
100 Double under/150 Single
25 Double dumbbell front rack lunge
25 Wall ball
100 Double under/150 Single
25 Wall ball
25 Double dumbbell front rack lunge
100 Double under
Time Cap 10 minutes
Score is Time OR Reps
Men 22.5kg / Women 15kg
Double dumbbell front rack lunge
Men 20lbs / Women 14lbs
Wall ball
*
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
8 Romanian DL
8 Ring Row (AD: Feet Elevated)
*slow and controled eccentric
WOD1
EMOM 15min (3sets)
(1) 10 KB Swing +10 Goblet SQ
(2) 15 Sit Up
(3) 15/12 Cal Row
(4) 10-15 Burpee
(5) Rest
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
For Time (10min)
50 Mt. Climber
40 Reverse Lunge(20ea)
30 Alt Cross V-Up (15ea)
20 DBs DL
10 DBs Clean & Press
WOD2:
(A) AMRAP 10min
2-4-6-8-...
KB Swing
Goblet SQ
Plank KB Through
3min rest then
(B) EMOM 10min
(odd) 15/12 Cal Row
(even) 10-15 Sit Up
*in big class alternate (A) and (B)
WOD3:
stretch or TABATA of coach's choice
Urawa WL
2025/06/21
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"HS Walk Progression
① Wall Handstand Hold 20~40sec
*肘をロックしてアクティブショルダーを意識、体幹を締めて一直線の姿勢をキープ
② Shoulder Shifts
*左右に体重を移動させる
③ Shoulder Taps 5~8rep
肘を伸ばしたまま、肩の安定性とバランス感覚を保つ
④ Plate Up-Down 8~10
*片手ずつプレートに上げ下げ
⑤ One-Hand Handstand Hold
*壁サポート 左右各10〜15sec
重心のコントロールと片手支持の感覚を養いましょう
*Scale..Use Box
WOD
Partner WOD
AMRAP 16（Share the Reps）
20 TTB
30 Dumbbells FSQ (22.5/15kg)
40 Burpee box jump over
50 Cals Row
*Keep moving fast and smooth.
*At a solid pace of 8 minutes per round, you can hit almost 2 rounds
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
5-8 Strict Pull Up (Banded or Feet-Assisted)
10 Strict Press (DB or BB)
20-30sec Prone Cobra Hold
WOD1
in PAIR
AMRAP 12min
(P1) 500/400m Row
(P2) 10 Goblet SQ + 10 SitUp +10 Burpee
*switch when P1 & P2 finishes
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Practice for long distance Rowing
(Breathing, SPM, Drive/Recovery-Ratio)
WOD2:
(A) For Time (15min)
3000m/2500m Row
5min rest then
(B) 5R For Time (15min)
6 Devils Press
12 Burpee Over DB
18 Air SQ (AD: Goblet)
*in big class alternate (A) and (B)
*record your Rowing SCORE
WOD3:
stretch or TABATA of coach's choice
Urawa WL
SNATCH
(A) (1+1)× 4-5set
Power Snatch
+ Hang SQ Snatch
CLEAN
(B) (1+1+1) × 4-5set
Power Clean
+ Hang SQ Clean
+FSQ
JERK
(C) (1+1+1) 4-5set
Push Press
+ Push Jerk
+ Split Jerk
ACCESSORIES
Snatch Balace
4set × 3rep
Clean Deadlift
4set × 3rep
2025/06/20
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Every 2:30 × 5 sets:
3 Push Jerks @ 65–75% 1RM
Tempo: 21X1（2 sec dip – 1 sec pause – eXplode up – 1 sec reset）
5–8 Strict Pull-ups (or banded / ring row)
Focus Points:
Controlled dip and pause before the drive
Strict pull-ups with full range and no momentum
WOD
"15 min AMRAP
10 Pendly Row (43kg/24kg)
15 Burpee Lateral Over the Bar
200m Run
Ad: 50/38kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat
5×10rep
*super set with 8 Hang Knee Raise
*軽くても良いのでフォームをしっかりやる
２秒下ろし１秒があがる
＊後半はチャレンジングな重さにトライ!
WOD1
AMRAP12
10 DB Snatch
10 DB GB SQ
10 DB HangC&J
10 Burpee over the DB
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Amrap7
10DB Snatch
20DB Flatter kick
10DB GB SQ
WOD2:
"Amrap5
20 shoulder tap
20 plank jack
20s Hollow hold
WOD3:
"AMRAP10
200m run
20/16cals machine
Omiya WL
a)
Muscle Snatch + BTH Push Press + Snatch Balance
(2+2+2) 3sets
重くしながら
b)
Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 90% x 1 x 2
c)
Not Feet No Contact Clean + Jerk
(2+2) 3set
重くしながら
d)
Clean and Jerk -
70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) 90% x (1+1), 90% x (1+1) x 2( クラスター）
Back Squat - 6-6-6
Pull Up 8-8-8
2025/06/19
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 2:00 × 7 sets:
Snatch Pull + Hang Power Snatch + Overhead Squat (1+1+2)
@ 65–75% of 1RM Snatch
Focus Points:Vertical bar path and strong extension,
Controlled overhead squat with full depth
WOD
"Chipper (For Time)
20 Hang Power Snatches (33/19kg)
30 Sit-ups
40 Air Squats
60 Double Unders
40 Push-ups
30 Sit-ups
20 Overhead Squats (33/19kg)
Cap: 18 min
Ad: 43kg / 29kg
Intermediate Option
20 Hang Power Snatches (29/15kg)
30 Sit-ups
40 Air Squats
60 Double Unders or 90 Single Unders
30 Push-ups（膝つきOK）
30 Sit-ups
20 Overhead Squats (29/15kg)
Cap: 18 min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
10-8-5-5-5
**10 DB Shoulder Press between set
WOD1
10AMRAP
12/ 10 Cals Bike
10 KB Swings
10 Sit up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"Pair wod
7 AMRAP
5 Syncro Burpee
10 wall ball each
15 Syncro FWD Lunges w MB
WOD2:
Rowing 2K in team of two
every 250m switch
While P1 on row, P2; perform Plank
WOD3:
AMRAP 5
20 Flatter Kicks with DB
5 Rotational Slam Ball
20m Shuttle Run
Urawa WL
"A) Snatch Complex
Tempo Snatch Pull（3秒かけて引く） → Hang Snatch（1+1）× 4 sets
Focus:
・Pull動作のコントロール
・Hangから正確なキャッチ
Load: 65-75% 1RM"
"B) Jerk Complex
Tall Jerk → Split Jerk（2+1）× 4 sets
Focus:
・足の位置とスタンスを意識
・上半身の安定感意識
Load: Skill work（軽めの重量）"
"Accessory (Mobility Focused)
PVC Pass Through：2 sets × 10
Wall Facing Squat：2 sets × 5 reps
