2025/02/19
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
①Every 2minutes x 4
8-6-4-2- Strict Press
②Every 90sec x4
8-6-4-2 Power Jerk
①→②の順で行う
WOD
AMRAP 12
15 T2B
30 2 KB Deadlift(24/16)
60 DUs /90 SIngle
Light:
Skill, Strength:
AMRAP6
5 Renegade Row ( Row + row =1)
5 Squat clean
5 Push Press
5 Burpee
WOD1
EMOMx12
1) 5 Goblet Squat + 8 KB swing
2) 12/10 Cals on row
3) 10/8 Bike cals
4) Rest
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
For time;
3rds of
60 DUs/90 SIngle
10 DB Thruster
-rest 4min-
**advanced; 4rd
*time cap. 10min
WOD2:
For time;
3rds of
15/12 Calories
12 Alternate DB SNatch
-rest 4min-
**advanced: 4rds
*time cap;10min
WOD3:
For time;
3rds of
40 Bicycle Sit Up
30 Mt.CLimber ( R+L=2)
20 Cross V-Up
10 DBs Hang Clean + Push press ( Between feet)
*time cap; 10min
WL:
With Coach :
20min cap :
24 Bar Facing Burpee
then
3 rounds of
6 PC 205/135#
16 TTB
3 rounds of
16 DL 205/135#
8 BMU/ C2B/ Pull Up
then
24 Bar Facing Burpee
*重さは自由に変えてOKAY
STRENGTH by Fumiya:
Back Squat:
W-up : 5(40%)-5(50%)
Main : 10-10-10(60~65%)-8-8(70%)
*Scaling option(Reduce 250~500 TV from last week)
W-up : 5(40%)-5(50%)
Main : 8-8-8(50~55%)-8-8(65%)
Strict Press:
W-up : 5(50%)-5(60%)
Main : 10-10-10(70%)
*Scaling option(Reduce 50~250 TV from last week)
W-up : 5(50%)-5(60%)
Main : 8-8-8(70%)
Accessories:
Accessory Block 1 (Lower Body Focus) - 5 min
Bulgarian Split Squat (BW or holding a plate) - 10 reps per leg × 2 sets
Seated Calf Raises (Plate on Knees) - 15 reps × 2 sets
Accessory Block 2 (Upper Body Focus) - 5 min
Dumbbell Arm curl - 10 reps × 2 sets
Banded Face Pulls - 15 reps × 2 sets
2025/02/18
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Deadlift + 2 Low Hang Power Snatch for 10min
Back squat 3RM In 4-5sets in 15minutes
WOD
AMRAP6
1 -2-3-4-5....
Snatch (45/30)
2-4-6-8-10......
Lateral Burpee over the bar
Light:
Skill, Strength:
Push Jerk Technique & Strength Work (15 min)
Push Jerk Progression Drills (Focus on form & movement)
1)Dip & Drive × 3
2)Tall Jerk × 3
3)Push Jerk with Pause (Hold in catch position for 2 sec) × 3
4)Push Jerk 2 × 5 reps (Light to moderate weight, focus on technique)
5)Strict Press 2 × 8 reps
WOD1
"3R For Time(14min Cap)
350m Run / 400m Row
21 KB Swing
12 Pullup / Ring Row
＜HIIT＞
Warm-Up:
Coach's choice
WOD1:
Core Training 5-10minutes
WOD2:
20min AMRAP
600/500m Row
10 DB Push Press
20 Air Squat
10m DB Walking Lunges
20 KB DL jump
10m SA Farmers Carry
WOD3:
Lots of strech
WL:
2025/02/17
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Overhead Squat for 12minutes
10-8-5-5-5
WOD
EMOMx25
1) 10-15 Box Step up with DB
2) 12(6/6) DB Snatch *R-6連続L-6連続
3) 3-5 Wall Walk
4) 45sec Max caloreis on machine
5) Rest
*ad; Strict HSPU
Light:
Skill, Strength:
kipping practice +
3sets x 5reps of Pull Up
WOD1
"EMOMx24
1) 10 Thruster
2) 10 Ring Row
3) 12/10 Cals Row
4) REst
5) 10 Sit Up
6) 10 Box JUmp
7) 500/400 m Bike
8) rest
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL:
2025/02/16
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every90sec 9 min (3sets )
O) 12 (6/6)Front Rack Walking Lunge Barbell
E) 30s Heavy KBs front Rack hold
WOD
"4sets for time
6 Power Clean (61/35)kg
8 C2B
12/10 calories on row
25 DUs
~rest 60sec~repeat
*total time includes 1minrest
Light:
Skill, Strength:
1Strict Press+2 Push Press+ 3 Jerk
*4sets Building up to heavy
WOD1
Partner WOD *score; meter
AMRAP12
p1: Rowing for meter
p2: 5 Burpee-10 Box Jump-15 KB Swing
*P2が全部終わったらp1と交代
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
DB Upper Body Strength ""
emom X 9
1) 10 DB Chest Press
2) 20 DB Bent Over Row
3) 20 V-up/Sit Up
WOD2:
For time;
5rds of
20 Thruster （Barbell orDBs athlete choice)
20 Single Arm DB Lunges
*15min cap
WOD3:
AMRAP8
100DUs /150 Single
50/42 Calories Row
in the time remaining Max reps of Burpee
WL:
2025/02/15
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
AMRAP6
3Push Press(185/125lbs) +5 Strict Pull Up( C2B)
*partner up and I go you go *use Rack
WOD
"TTT thowndown
For time;
9 BBJO (30/24 )
15 Thruster (52/34kg )
21 Bar Muscle Up
15 Thruster
9 BBJO
cap: 10min *make 2 heat and open like
Light:
Skill, Strength:
Core Coach's CHoice
WOD1
For time;
25 Pull Up
12/10 cals row
50 DB Lunges (Reverse)
12/10 Cals row
75 Wall Ball
12/10 Cals Row
100DUs/ 150 Single
12/10 Cals Row
＜HIIT＞
Warm-Up:
Ladder
WOD1:
"For time;
21-15-9
DB Push Press
DB Deadlift
DB Squat
Push Up
*10min cap
**ダンベルを2セット用意して、途中までは重いので頑張る"
WOD2:
"AMRAP15
20/16 Cals on Machine
20 Sit Up
20 Wall Ball
20 Burpee Over the Ball
WOD3:
Tabata Core
0)Hollow Rock
e) T2B/Hang Knee Raise
WL:
"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 drive the floor harder and longer during your 2nd-Pull."
"CLEAN & JERK
C) BTN Split Jerk 4sets
D) EMOM 10min
Power Clean + Squat Clean + Jerk
*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
*1-2.5kg heavier than last week"
2025/02/14
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Rack Reverse Lunges
3x6/6
then
1sets of 40s isometric split squat hold *score : weights
WOD
For time of :
2000m-Buy in Row
21-15-9
Pull Up
American KB Swing
*16 min cap
Light:
Skill, Strength:
3sets of
8/8 DB Step Up
10 Renegade Row ( Push Up+ Row+Row)
WOD1
On a 10-minute clock, complete:
50 DB Thruster
400-meter run/row
Max burpee box step-overs
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:
BB Reverse lunge : 12 reps × 2 sets (each leg)
DB Alternate Z press: 10 reps × 2 sets (each)
＜HIIT＞
Warm-Up:
Ladder
WOD1:
Banded Hip exercise for 5min
WOD2:
3 Rounds for time:
400m row
20 Wallballs
20 KB Sumo Deadlift High Pull
10 Toes-to-bar/Hang KNee Raise
*15min cap
WOD3:
"AMRAP3min x 3sets
3 Man Maker
15 Jumping Lunge
20 Plank Dips(R+L=1)
*1min rest betwen sets
WL:
"Snatch :
3 Snatch Push Press + 2 SNatch Balance + 1 Overhead Squat
in 10minutes
2 snatch( Power & snacth)
in 10min
"Clean Complex
Power Clean + Hang Clean + 2front Squat
5sets *builid up to heavy
Jerk
Power Jerk+ SPlit Jerk
5sets
"ACCESSORY:
Clean/Snatch Deadlift 3sets x 3reps
High Box Jump 3sets x 5reps
Arm Curl 3sets x 12reps
Banded Triceps Extension 3sets x 12reps "
2025/02/13
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 4sets x 5 reps
Aim : 67%, 72% 79%, 85%
WOD
For Time:
400m Run
30 Toes-to-bar
30 DBs Squats (#22.5/15x2)
30 DBs Push Press (#22.5/15x2)
400m Run
*16min cap
Light:
Skill, Strength:
3sets of
8 DB Strict Press
8 Plate Prone Y-Raise (Incline Bench)
8 Barbell Bent Over Row (Supinated Grip)
WOD1
On 14min Running Clock
Buy-in 1000m/800m Row
then AMRAP of
10 Burpee Tuck Jump
15 Goblet Squat
20 Russian KB Swing
25 Bicycle Sit Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOM 9min
1) 7 Press + 7 Push Press
2) 14 Box Dips
3) 30sec Plank Hold
WOD2:
Every 2min *3set (Total 16min)
1) 350m/250m Row
2) 15 KB Swing +15 Goblet SQ +Max Burpee
3) Rest
*Score: total Burpee
WOD3:
3-4sets Not For Time
5/5 SL DL Airplane with Plate
10/10 SL Hip Bridge
10/10 Side Plank with K2E
WL:
SNATCH
A) Snatch Grip Deadlift + Snatch High Pull
4 sets of 3reps
B) Hang Snatch (From Mid-Thigh)
4 sets of 2reps
C) Snatch Balance
4 sets of 3reps
Focus on leg strength and core stability, improving precision in the snatch.
CLEAN
A) Clean Pull + Clean Squat (Deep squat to engage hips)
4 sets of 3 reps
B) Power Clean + Front Squat
4 sets of 2 reps + 2 Front Squats
C) Split Jerk from Rack
4 sets of 2 reps
Focus on engaging the shoulders and chest for a smooth clean and jerk.
ACCESSORY
DBL DB Romanian Deadlift
3 sets of 12 reps
