2025/01/22
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Low Hang Squat Snatch
building up to heavy single
in 12-15minutes
WOD
Practice RIng muscle Up
*Amanda*
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lbs)
Good Times for “Amanda”
– Beginner: 13-15 minutes
– Intermediate: 10-12 minutes
– Advanced: 8-9 minutes
– Elite: 5-7 minutes
Intermediate Option:
9-7-5 reps for time of:
Muscle-ups
Squat snatches
♀ 75 lb ♂ 115 lb
Beginner Option:
9-7-5 reps for time of:
Ring rows
Push-ups
Squat snatches
♀ 35 lb ♂ 45 lb
Warm Up
Coach's Choice
Skill, Strength:
single Leg Deadlift 3x6reps ea
Deficit Spit Squat 3x6reps ea (3↓）
WOD1
For time ;
30-25-20
DB Snatch
Box Jump
Air Squat
*12minutes cap
＜HIIT＞
Warm-Up:
Stretch + core 120reps
WOD1:
3rds for time;
5 A dumbbell overhead walking lunges (each side)
10 medicine ball sit-ups
12 air squats
8 Ring Row
WOD2:
EMOM x10min
1) 12/10 cals (45sec of work)
2) 10 Burpee
WOD3:
AMRAP5
Buy in-100DUs
max reps of wall Ball s
WL
W^up : Heaving snatch + Overhead Squat : (1+1)x5sets
Hang Power Clean + jerk (1;1) 5sets
1)
Power Clean + Power Jerk, 5 sets eaxh weight OTM,
75% x (1+1) x 5, 78% x (1+1) x 5, 81% x (1+1) x 5
EMOMx5 75%
EMOMx5 78%
EMOMx5 81%
2)
Power Snatch, 5 sets of each weight OTM,
73% x 1 x 5, 76% x 1 x 5, 79% x 1 x 5
EMOMx5 73%
EMOMx5 76%
EMOMx5 79%
3)
2025/01/21
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3rds for quality
20s ring support @ top
20s ring hold @ bottom
20s german hang on rings
40-60s Hollow Hold
WOD
Power Cindy EMOM
for 20minutes
O) 1 Power Clean
E) 1set of cindy
5 Pull Up / Ring Row
10 Push Up / Kneeling Push Up
15 Air Squat / 10 Air Squat
*power clean start from 50% of 1RM and add weights
**beginner; 3 hang powe clean
Warm Up
Coach's Choice
Skill, Strength:
5sets
5 Push Press
*20sec plank every sets
WOD1
EMOMx12
1) 30s Max Jerk
2) 20Russian Twist + 20 Bicycle Sit Up
3) 1min max meter machine
4) Rest
＜HIIT＞
Warm-Up:
Tabata Style
WOD1:
3rds for time;
12 DB Lunges (total)
12 DB Push Press
12 DB DL
12 Front Squat
*10mins
WOD2:
For time:
20 Hand Release Push Up
60 Mt.Climber (足外）
100 DUs/150 Single
40 Box Dips
400m Row or 800m Bike
60 DB Step up
*15mins cap
WOD3:
Tabata Style 20s on/10 s off
1) Lunge Jump
2) Updown
2025/01/20
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
2-3sets of
Single Arm DB Turkish get Up 8ea
Seated Overhead Dummbell Press 8
Chest Supported Row 8(2s pause at top)
WOD
AMRAP20
on a 20:00 running clock
2025 m row
AMRAP -in the time remaining-
20DUs
10 Russian Kb Swing ( 32/24)
5 C2B / Pull Up
*score : time and reps
Warm Up
Hip Mobility and glutes and hamstring strehch
Skill, Strength:
"Core training
coach's Choice
WOD1
4rds for time
7 Front Squat
7 Push press
200m machine
7 Push Up
7 Ring Row
*13minutes cap
*1rd: 3分以内
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2025/01/19
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Ring Muscle Up Progression
WOD
Every 90s x8 sets *4sets each
a)
6 Power Snatch (95\65)
8 Overheadsquat
10 Lateral Burpee
b)
6 Hang Cluster
8 Front Squat
10 Lateral Bupee
a) & B) alternate
Warm Up
Coach's Choice
Skill, Strength:
"4sets of 6reps of Deadlift or Back Squat
add weights everyset
*１セットごとに重りを増やす
WOD1
Every2;00 ｘ５
12/10 Calories on machine
5 Devil's Press
*ad ; 15/12 calories
＜HIIT＞
Warm-Up:
"lecture core engagement and move on below.
1. Cat-Cow Stretch – 1 min
2. Bird Dog – 1 min
3. Oblique Crunch Reach – 1 min
4. Plank Walk-Outs – 1 min
5. Glute Bridge March – 1 min
6. Side Plank Reach-Through (slow and controlled) – 1 min
"
WOD1:
"static core with partner
40sec on 20 sec to switch player. 2round each.
1. Plank High-Five
2. Side Plank Ball Pass
3. Glute Bridge Hold with Push
*if the partner doesn’t like to get pushing their hip, put ab mat on their belly.
4. Seated Back-to-Back Hold"
WOD2:
" 3 x 4 min AMRAP
2min rest in between
①
1. 10 Plank Shoulder Taps (total)
2. 8 Bicycle Crunches (total)
3. 6 V-Ups
4. Bear Crawl Forward and Backward (10 steps total)
• Crawl forward 5 steps and back 5 steps, keeping hips low and core tight.
②
1. 10 Russian Twists (total)
2. 8 Glute Bridge Marches (total)
3. 6 Mountain Climbers (total)
4. Ball assisted Sit-Ups (8 total)
③
1. 10 Plank to Elbow (total)
2. 8 Leg Raises
3. 6 Side Plank Hip Dips (each side)
4. Crawling Side Plank Reach (10 steps total)
WOD3:
N/A
2025/01/18
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
10minute of
1rm thruster from rack
WOD
"For Time (with a Partner)
150 Box Jump Overs (24/20 in)
100 Wall Balls (20/14 lb)
75 Ground-to-Overheads (95/65 lb)
50 Bar Over Burpees(Laterral)
25 Ring Muscle Up / Bar/ C2B/ Banded Pull up
Partition the work above any way
for advanced ppl:
Buy-In/Cash-Out: 10 Strict Handstand Push Up or 25ft HSW
*31minutes cap
Warm Up
shoulder and T-spine mobility
Skill, Strength:
"with light weight
3sets of
10 DB Narrow Bench Press(triceps)
10 DB Wide Bench Press(chest)
10 Ring Row
*focus on slow eccentric and quick concentric in each movements
WOD1
AMRAP 12min
12 DB Thruster
12 Burpee
12 Cal of Athlete's Choice
＜HIIT＞
Warm-Up:
Banded Exercise
WOD1:
AMRAP 8min
8 Slam Ball
8/8 DB Reverse Lunge
8 Situp
WOD2:
Death By Wall Ball
Every 90sec until failure (MAX:10round)
round1) 5 Cal Row + 5 Wall Ball
round2) 6 Cal Row + 6 Wall Ball
round3) 7 Cal Row + 7 Wall Ball
...
begginer: start from 4 Cal +4 WB
WOD3:
"TABATA Core
Coach's Choice"
WL:
"Snatch
A) 1 Snatch Balance + 2 Drop Snatch
*Drop Snach: no upward drive with the legs. Elevation of the bar is little as possible
B) EMOM 10min
1 Power Snatch + 1 Hang SQ Snatch"
"Clean
A) Segment Clean DL(below knee, above knee, mid thigh) +Slow Clean DL + Power Clean
*focus on bar proximately and proper bar path
B) EMOM 10min
Clean & Jerk"
"Accessory
A) 5set *3rep Front Squat
B) 5set *3rep Push Press"
2025/01/17
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadstop Deadlift 1x3
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
*no alternate grip
WOD
AMRAP 4:00x 2sets
30/24 Cals Row
20 Burpee Over the row
Max Reps of DB G2OH
*rest 4minutes and repeat
Warm Up
CrossFit Total
Skill, Strength:
Strict Press 1RM in 10minutes
Back Squat 1RM in 15 minutes
Deadlift 1RM in 15minutes
*
WOD1
TABATA cardio or Core
＜HIIT＞
Warm-Up:
Play Game !
WOD1:
for time of;
100DUs or 15o SIngle
75 WB
50 SIt UP / Hnag KNee Raise
25 Strict Pull Up or Ring Row
*12minutes cap
WOD2:
2sets of
1min of Rowing
1 min of Burpee over the row
1min Reverse Lunges
* No rest between
WOD3:
30/10 x 6station x 3rds
1) Jumping Pull Up/ Pull Up
2) Renegade Row
3) Battle Rope
4) Wall Ball
5) Ladder
6) Plate Russian Twist
WL
Focus; Keep the bar close and explosive hip
1) 3sets *building up
2 Muscle Snatch + 2 SNatch Balance +2 Overhead Squat
２)
２)3position snatch + Overhead Squat
*catch at Power-hlaf -Squat
6sets( 3+1)
3)2pause pull + pause squat clean
at the below knee , above knee
6sets @70% (below 80%)
4) 4 Jerk Dip +1 Jerk
3sets Heavy 80% *4sec hold at the last jerk
5) Split Jerk
3sets heavy single from rack
Accessory
A) 5set *3rep
CLean Deadlift (120%)
B) 5set *3rep
Pull Up
2025/01/16
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Above Knee Hang Squat Snatch
for 13min
WOD
AMRAP15
10 Power SNatch (95/65)
10 Overhead Squat
20/15 Cals row/ 15/12 Bike
Warm Up
Coach's Choice
Skill, Strength:
3sets of
8 Strict Press
10/10 one Hand Chainsaw Row
20 Russian Tiwst ( total)
WOD1
EMOMx16
1)20 BW Lunges →OH Lunges
2) Woman Maker (Push Up +Row+ Row+ G2OH)
3) 1min cals Row
4) rest
＜HIIT＞
Warm-Up:
Ladder warm up
WOD1:
for time of;
100DUs or 15o SIngle
75 WB
50 SIt UP / Hnag KNee Raise
25 Strict Pull Up or Ring Row
*12minutes cap
or
"For time;
5rds of
10 Barbell Thruster
10/8 Cals Row
10 T2B / Hang KNee Raise / Double Leg Rais e
*time cap: 15minutes cap"
WOD2:
2rds of
500/400m Row
20 DB Push Press
for time; 7min cap
or
AMRAP10
8 Box Jump
24 DUs/36 Single
8 Burpee
24 DUs/36 Singles
8 Russian Kb Swing
24 DUs/36 Singles
WOD3:
Tabata
O) Barbell Sumo Deadlift Highpull
E) Jumping Lunges
WL
Focus on Movement Breakdown and Building Foundational Strength
Snatch
A)Barbell Snatch Balance+ OH squat 3sets (3+3)
B)Snatch Lift Off +2 Power Snatch×3sets"
Clean
A)Hang Muscle Clean+ Push Press
(2+2)4sets
*Push off the ground, Make a strong drive
B) Clean DL (to mid thigh) + C&J
10 x 1 Work to Hvy for today
*Take some time to go over clean starting position here.
Dead lift pause 1 sec at mid thigh Drive into the floor under control reset & clean + jerk
4)
3 Sets
10/side Top Down Alternating Z press *2sec down
rest 30sec
10-12 Seated Good Morning
rest 90sec"
"accessory
Seated box jump 3sets x5reps"
