2025/02/12
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat 3x5reps @building up to heavy
*after each sets, 5 Box Jump (quater squat position)
WOD
AMRAP 12
24- 21- 18 - 15 - 12 - 9 - 6 - 3
Hanging Power Cleans 75/55lbs
Push Up
time remaining Max reps Alt DB Snatch
Score = total reps(AMRAP+Snatch)
Light:
Skill, Strength:
AMRAP7
3-6-9-12.....
DB Front Rack Lunges
KB Swing
WOD1
For time of
60 Burpee
Every 2;00
3 Pull Up
6 DB Push Press
9 Air Squat
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
10min AMRAP of:
50 Double Unders
10/10 DBs FWD Lunges
20 DB Snatch (#15/10, x1)
WOD2:
10min AMRAP of:
26/20 Cal Bike // 500/400m Row
15 ALT. Devil Press (15/10, x1)single DB
WOD3:
3sets
10 hollow arch
10 V-Up/Sit Up
10 Stict Hang KNee Raise or T2B
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)
2025/02/11
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
REview KB Snatch
WOD
EMOMx24 *6sets
1) 11/9 Cals row
2) 8-10T2B /Hang Knee Rasise
3) 8/6 Cals Bike
4) 5/5 KB Snatch (24/16)
*ad;+2cals row&Bike, 12 T2B, 6each
*40s work/20s rest
Light:
Skill, Strength:
EMOM 3sets
1) Goblet Squat
2) Reverse Lunges
3) Squat Jump
4) DL
*goal reps: 12-20 reps, Hyperthropy and Strength enduarance
WOD1
16EMOM
1)5 Pull up＋10 Hang knee raise
2) 15Kb Swing
3) 20 Power Jack+10 Squat Jump
4)Rest
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
12EMOM (45on/15off)
1) Rowing
2) Bike
3) DU / SU
WOD2:
4rd for time of(16min cap)
200m Run
15 DB Thruster
15 Box jump over
30sec Hollow Hold
WOD3:
3min Max Burpee
Score : total reps
WL:
2025/02/10
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
SNatch Deadlift + Snatch Pull + Power Snatch + Overhead Squat
4sets
*rest 90s between
then Back Squat 4RM in 4sets
WOD
"4 Min AMRAP- 1 Min Rest : 2sets
5 Devill press (#22.5/15x2)
20 Wallballs
35 Double Under
Light:
Skill, Strength:
3sets of
20 Hollow Rock
20 Cross V-up
20s Hang L Sit
WOD1
"2rds for time
20 DB DL →ad: Barbell DB
24 Box Jump
28 Thruster
*rest 2:00 repeat
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL:
2025/02/09
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Push Press 3RM in 12minutes
WOD
"2 Rounds:
3 min AMRAP of:
200m Run
Max Chest to bar
→scale: Pull UP /Banded Pull Up
-1 min rest-
3 min AMRAP of:
12 Thruster (#50/35)
6 Burpees over bar
-1 min rest-
*repeat
**score: #of C2B& 2rounds & reps
Light:
Skill, Strength:
Deadlift
4sets x 6reps
*Building up to heavy weights
*2sec on the way down
WOD1
EMOMx16
1) 5 Psuh Up + 5 Pull Up
2) 5 Devil's Press
3）15/12 Calories on row
4）Rest
＜HIIT＞
Warm-Up:
Bodyweights mini workout
WOD1:
Core 6min AMRAP
20 Flatter Kicks
40 Russian Twists with plate
20 Cross Toe Touch
40s Plank
WOD2:
For time of ;
40-30-20-10
Wall Ball
Russian KB Swing
DB High PLank Row(Row+ Row=2rep)
Cals Row ( female -4cals)
cast out- 30 Burpee
Time cap 22min
WOD3:
lots of stretch
WL:
2025/02/08
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx9
1) 40-60DUs
2) 15-20 WB
3) 1-10 Muscle Up/ C2B/Pull Up
WOD
Partner AMRAP 20( share the reps )
20 Single DB Box Step-overs @50/35, 24/20”
20 Hang Power Snatch 45/29
24 /18 Calorie Row
20 Box Jumps @24/20
*ad;52/34 Comp:61/43
Light:
Skill, Strength:
Bench Press 3x10
Pull Up 3x6
Standing Arnold Press 3x8 ( Light Weight)
*super sets "
WOD1
AMRAP9
10 DB Power Clean + Press
20 DUs
30 Bicycle Sit Up
＜HIIT＞
Warm-Up:
Banded Exercise
WOD1:
"2sets of
20 Incline DB Press ( use MB )
20 DB Bent Row
20 Banded Press Down
20 Banded Arm Curl
WOD2:
21-15-9-15-21
Cals Row
Alt DB Snatch
OH Lunge ( Single)
time cap: 13min
WOD3:
AMRAP7
Burpee to the target
*6inch Above
Goal: 60reps
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
C) Musle Clean +Tall Clean
D) EMOM 10min
Power Clean + Squat Clean
*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
2025/02/07
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean Pull + Squat Clean + Hang Squat Clean + Front Squat
*4sets
*rest 90s between
then Back Squat 5RM in 4sets
WOD
AMRAP4x 2sets
5 T2B
6/6 DB Front Rack Lunges
1 Wall Walk
*1min rest between sets
Light:
Skill, Strength:
3sets of
Slow Heel Elevated Goblet Squat (3↓）3x6
Push Up 3x10
Ring Row 3x10
WOD1
15minutes Running Clock7c
buy in 1000/800m Row
then
AMRAP in the remaining time
5 Burpee
10 WB
15 Sit Up
20 BW Lunges
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
For time;
50 DB Push Press
40 Box Jump
30 Alt DB Snatch
200m Run/ Row
10 Wall Walk
*10mins cap
WOD2:
For time;
15-12-9-12-15
Cals Row
Barbell Thruster
*10min cap
WOD3:
Tabata core
O) Flatter Kicks
E) Push Up
WL:
Snatch:
2reps x 5sets Snatch Balance
*building up to heavy
2reps x5sets snatch
( *athlete choice, Power or squat )
Clean Complex :
4sets of
Power Clean + Hang Squat Clean + Front Squat
Jerk :
Power Jerk + Split Jerk
5sets
ACCESSORY:
High Box Jump 3sets x 5reps
Arm Curl 3sets x 12reps
Banded Triceps Extension 3sets x 12reps
2025/02/06
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Rack Reverse Lunges
3x6/6
then
1sets of 30s isometric split squat hold *score : weights
WOD
"Over and Out
For time:
20 Power Snatches 95/65
20 Bar-Facing Burpees
20 Overhead Squats 95/65
20 Bar-facing Burpees
20 Squat Snatches 95/65
*bigger class, lateral burpee over the bar
15-min cap
Light:
Hip and Ankle Mobility
Skill, Strength:
3sets of
Front Squat 3*8reps
Goblet Cossack Squat 3*12reps (6ea)
WOD1
AMRAP 12min
10 DB Hang Power Clean
10 DB Push Press
10 Lateral Burpee Over DB
250m/200m Row
*Bike: 500m/400m
*Ski: 250m/200m
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP 6min
2-4-6-8-10-... of
Russian KB Swing
DB(KB) Goblet Box Step Up
Box Dips
WOD2:
For Time (11min)
1-2-3-4-5-6-7-8-9-10 of
Deadlift
Lateral Burpee
*Athletes choose DB or Barbell
WOD3:
3-4sets of Core (Not For Time)
10 Weighted Pike Crunch
10 Plank Push Up
20-30sec Prone Cobra Hold
WL:
"SNATCH
A) Snatch Pull + Snatch Balance
B) EMOM 10min
2 Power Snatch
Focus on diving into the floor with greater intensity and control during your 2nd Pull."
"CLEAN
A) Clean Pull + Clean Deadlift
B) EMOM 10min
2 Power Clean
Focus on diving into the floor with greater intensity and control during your 2nd Pull."
"ACCESSORY
DBL DB Bent Over Row or Barbell
3sets of 12 reps "
