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:
2025/03/31
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 5sets of 3reps
+1 set of Max reps of Hip Thrust @Bodyweight
*goal: 20+reps
WOD
EMOM12
1) 15/11cal Row
2) 5 Wall Walk
3) 60 DU
Light:
Warm-Up
Coach's Choice
Skill, Strength:
Every 2:00 x 4sets
Odd – 8 seated Barbell strict press+ 10 Air Squat
Even – 8 Supinated Barbell Row (underhand) +5Pull Up
WOD1
2 Rounds For Time:
250/225m Row or 15/12cal. AB or 200m Run
7 Barbell shoulder to overhead
7 Push Up
7 Burpees over Bar
7 Ring Row
7 Barbell Front Squat
250/225m Row or 15/12cal. AB or 200m Run
rest 1:00 between rounds
*15minutes cap
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL:
2025/03/30
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Kipping/ Hip Drive
AMRAPx5minutes
Max reps of T2B
WOD
Team Cardio + Abs
50 Cal any maschine
50 Double DB Front Squats@22,5/15kg
50 KB AMerican Swing
50 Box Jump Overs (24/20"")
50 V-Up
50 Sit–Ups
50 Russian Twists with 20/15kPlate
*15minutes cap
Light:
Warm-Up
Coach's Choice
Skill, Strength:
3rds for time
40 DUs/80Single
15 Air Squat
10 DB Strict Press
WOD1
10min EMOM
O : 15/12 cal Row
E : max sit up
*max '45 sec on row scale calories as needs
＜HIIT＞
Warm-Up:
Stretch +
mini body weight WORKOUTS
WOD1:
WOD1
AMRAP8 min
20 KB swing
20 KB DL
20 KB GB SQ
WOD2:
1rd FT
1500/1200m row
80DU/120 Single
40Burpee over the row
*cap 15min
WOD3:
TABATA
1)Hollow Hold
2)chin-up hold
WL:
2025/03/29
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Power Clean 1RM in 12minutes
WOD
"AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)(70.53lbs)
200 meter Run
*share the barbell /Bar if needed
Light:
Warm-Up
Coach's Choice
Skill, Strength:
Strength
Every 2:30 x4
5/5 Back Rack Rack Bulgarian Split Squats
+
15 Double dumbbell skull crusher
10 Push–ups
WOD1
For Time:
Buy IN: 60 Wall BallShots
4 Rounds:
42 Double Unders or 63 Singles
7 Front Squat ( DB or Barbell)
*クラスサイズによる
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Easy Pace
3rds of
10 Up Down
10 Glutes Bridges
10 Air Squat
WOD2:
"3rds for time
400m Run/ Row/ Bike
12 DB Thruster "
WOD3:
Core 20 on 10 off x 4set
1) SIt Up
2) Russian Twist
3) Hollow Hold
4) Bicycle Sit Up
WL:
"SNATCH
improve snatch receiving position mobility in the ankles, hips, thoracic spine and shoulders"
"SNATCH
(A) 5sets
3OHSQ +3 Press-in-Snatch
(B) 10min to find today's heavy double
*(A)if member is umcomfortable with the movement, sit on the Box, or use plate to elevate heels
"CLEAN
(C) 5sets
3 Stage Clean
(pull to knee, pull to hip, complete clean)
(D) 10min
Power Clean + Hang SQ Clean"
"ACCESORRY
(E) 3set*8
Romanian Deadlift
(F) 3set
2 Push Press + 2 Jerk"
