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
2025/06/18
WED
＜CrossFit＞
Warm-Up:
3 rounds
30 Single Under
Air Squats × 10
Goblet Squats × 10
Then
Tempo Back Squats (empty bar) × 5
Skill, Strength:
5 sets × 5 reps @ 65–70% 1RM
Tempo: 31X1
(3 sec down – 1 sec pause – eXplode up – 1 sec reset at top)
Each sets : Side Plank × 30 sec/side
Focus Points:Focus on breathing and bracing (intra-abdominal pressure)
Emphasize control, especially during the eccentric (lowering) phase
WOD
EMOM 12min (4 rounds)
Min 1: 10 Front Squats (43/29kg)(95/65lb)
Min 2: 12 Box Jump Overs
Min 3: Max Cal Row or 10 Burpees (if no machine)
Ad: 135/95lb (61/43kg)
Goal: Keep moving, manage breathing, and push pace in later rounds.
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3rds for time;
300/250m Row
20 DB Front Squat
WOD1
For time;
3rds of
16 Alt DB Snatch
100DUs / 150 Single
*cap: 8min
Urawa Strength
A) Deadlift
4 sets of 2 reps @ 85% 1RM
背中のポジションをキープ
ゆっくり下ろして、コントロール重視
ハムストリングスと体幹の連動を意識
B) Push Press
4 sets of 3 reps @ 75% 1RM
踏み込み意識、リズム良く押し上げる
C) Power Snatch
4 sets of 2 reps @ 75% 1RM
High Pullでしっかり引き上げ意識
D) Accessory
・Arm Curl: 3 sets of 12 reps
・Hollow Rock Hold: 3 sets of 30 sec
＜HIIT＞
Warm-Up:
Coach's Choice
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 : Flont Plank variation for scale
*max '45 sec on row scale calories as needs"
WOD3:
Core 120reps as group
2025/06/17
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Tempo Deadlift（テンポ：31X1）
4セット × 5レップ（@60〜70% 1RM）
Focus:背中のポジションをキープ
ゆっくり下ろして、コントロール重視
ハムストリングスと体幹の連動を意識
※フォーム重視のため、重すぎない範囲で丁寧に行うのがポイント
Each set
DB Bulgarian Split Squat × 8(Each）
WOD
AMRAP 10min
10 Deadlifts @ 50〜55% 1RM
10 Box Jumps
10 TTB
Cap: 10 min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of each
8-12 reps of DB Chest press
8-12 reps of DB Chest Supported Row
8-12 reps of Dips
8-12reps of Feet Elevated Ring Row
WOD1
For time;
10-20-30
KB Swing
Row Cals
Sit Ups
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
3rds for time ;
5-8 Pull Ups
10 Push Up
15 KB swing
20 DUs /40 Singles
WOD2:
fort time;
buy-in 1000m run or row
5rds of
5 burpee
10 WB
15 Cals bike/ skii
20 BW Lunges
25 Plate Russian Twists
*クラス人数によって順番は変動させる
**cap 20min
WOD3:
