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"
2025/03/28
FRI
＜CrossFit＞
C2B Strength
Warm-Up:
Coach's Choice
Skill, Strength:
3sets of
C2B Pull Up 5-8reps (2sec down)
Seated Z Press with barbell 8reps + 10sec Hold at the top on last rep
WOD
3sets
14 Hollowrocks
7 Overhead squats (40kg / 25kg)
14 toes to bar bar
7 Hang Power Snatchs (40kg/25kg)
14 sit ups
*rest 1miniute
*score: total time
Light:
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat
3x8rep
DB RDL
3x12reps
WOD1
B) 5 Rounds
100 mts Run or Row
12 Push ups
50 Double-Unders/75 Single
6 Push Press
STRENGTH (Week Update):
Back Squat or Front Squat
W-up: 8(50%) - 6(60%) - 4(70%)
Main: 5 - 5 - 4 - 4 (84%)
Drop: 6 - 6 - 6 (78%)
Strict Press or Push Press
W-up: 5(60%) - 4(72.5%) - 2(82.5%)
Main: 4 - 4 - 4 (88%)
Drop: 5 - 5 - 5 (82%)
Accessories (6 min total)
DB Bulgarian Split Squat – 10 reps × 2 sets (each leg)
Seated Dumbbell Shoulder Press – 10 reps × 2 sets
＜HIIT＞
Warm-Up:
Banded Glutes Exercise &Core
WOD1:
"EMOMｘ12(3sets )
Min 1: 8 DB Box Step Overs (2DB)
MIn 2: 12 Wall Balls @9/6kg
MIn 3: Max Cals any maschine
MIn 4: Rest
WOD2:
"Circuit 30/15 (5station x 3sets )
1) 20 Flatter Kicks + 20 Russian Twists
2) Battle Rope
3) Bench Side Jump
4) Thruster
5) Rest
*"
WOD3:
Coach's Choice
WL:
"Warm Up;
①Hang High Pull + Hang Muscle Snatch+ Snatch Balanace 5sets with empty Bar
②High Hang High Pull + Above Knee Muscle Clean +Below KNee Squat Clean + Jerk 5sets "
"Snatch
a) 3reps of Slow Snatch Pull + 3snatch ( 3sec to the knee ) x3 sets
*add weigths
b) 2snatch @75-80% or 1RM Snatch
"
"Clean/Jerk
a) Clean Pull + Below Knee Clean + Power Jerk+ SPlit Jerk
X4sets *add wieghts
b) CLean + 4Dip then Jerk
1RM for today
"
"Accessory
1.Clean/Snacth Pull (2 sec eccentric) - 90% +x 4s x 2
2.Back Squat - 85% x 3s x 3"
2025/03/27
THU
＜CrossFit＞
Skill + Row
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Ring Muscle Up
WOD
A) Every 2minutes for 18 minutes(3rds)
Set 1
20 wall balls
*ad:25WB
Set 2
4 Devil press
6 DB Thrusters
8 Burpees
Set 3
20/16 Calories
Light:
Warm-Up
Coach's Choice
Skill, Strength:
3sets
16 DB Box Step Up
16 DB Cossack SQ
40-60sec Plank
WOD1
12min Running Clock
(A) 0:00-6:00
1000m/800m Row
(B) 6:00-12:00
5R of
6 DB Thrusters
6 Pullup / 6 Ring Row
6 Burpee
*Big class option: alternate A and B
*AD: 7reps each
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOM 9min
(1) 8ea Banded Clam Shell
(2) 8 DBs RDL + 8 DBs FSQ
(3) 30sec Plank
*Band around your knees all the time
*AD: 10each
WOD2:
For Time (18min)
(A) 1000m/800m Row
(B) 4R of Bergeron Beep Test
(C) 500m/400m Row
(D) 2R of Bergeron Beep Test
*Bergeron Beep Test(DB):
7 DB Thruster
7 Pullup / Ring Row
7 Burpee
*Big Class Option:
with partner
Partner1: (A)(B)(C)(D)
Partner2: (B)(A)(D)(C)
WOD3:
TABATA CORE
(1) Hollow Hold
(2) Bicycle
WL:
"A) Snatch
Snatch Pull + Hang Snatch + Overhead Squat (1+1+1) × 4 sets
Focus:
Snatch Pull: 高く引き、最後まで引き切る
Hang Snatch: ヒップドライブを意識し、素早くキャッチ
Overhead Squat: バーの安定性と可動域の強化
負荷: 70～80% 1RM"
"B) Clean & Jerk Complex
1) Clean Pull → Hang Clean → Front Squat × 3 sets
Focus:
Clean Pull: 引く力を強化し、正しいフォームを意識
Hang Clean: ヒップの爆発力を活用し、素早くキャッチ
Front Squat: 正しいポジションでしっかりバーを支える
負荷: 75～85% 1RM
2) Jerk Complex
Push Press → Power Jerk → Split Jerk × 3 sets
Focus:
Push Press: 下半身のパワーを活かしてバーを押し上げる
Power Jerk: ディップとドライブをスムーズに
Split Jerk: 足の位置を正確に決め、安定したキャッチ
負荷: 70～85% 1RM
"
"ACCESSORY
2sets
10-12 DB Floor Press with Glutes Bridge
8-10 Suitecase Rear Foot elevated RDL
2025/03/26
WED
＜CrossFit＞
BSQ + Triplet
Warm-Up:
Coach's Choice
Skill, Strength:
BSQ 10RM in 5sets
start from 50% of 1RM
WOD
AMRAP 15min
150/125m Row
2 Wallwalks /4 Inch warm Push Up
10 DBL DBs Hang Power Snatch (35/20)
Light:
Warm-Up
Coach's Choice
Skill, Strength:
EMOM 9min (40s on/20s off)
1) Heavy Farmer's Hold (2DBor 2KB)
2) Flatter Kicks
3) Heavy Russian Twist
WOD1
2sets of
8 DB Hang Cleans
26/22 calorie Row
21 Kettlebell Swings
13 Push-Ups
*time cap 12minutes
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
Tabata Jump 20 on/10 off x 8sets
WOD2:
4rds for me
10 DB Snatches (5ea)
10 DB Plank Row (5ea)
20 Shoulder Taps (total)
WOD3:
For time
100 Air Squat
80 FWD Lunges
60 Sit Up
40 Push Up
20 Burpee
Strength with Subaru:
＜Main sets＞
●Pause Back Sqaut
Every 3minutes for 15min
3Pause Back Sqaut
*5sec paise in bottum
*70%ish of your 1RM
●Strict press
5sets x 7 reps
＜Finisher＞
★Option A: Barbell Shoulder Finisher – “Press-a-palooza”
3 Rounds for Quality (rest as needed):
8 Barbell Z-Press (seated on the floor, strict form)
10 Barbell Upright Rows
6 Push Press (build weight if they feel good)
20-sec Barbell Overhead Hold (lock it out, own it)
Target Weight:40%ish of Strict Press 1RM
★Option B: Barbell Leg Finisher – “Front Rack Countdown”
Start at 5 reps, descend to 1:
Front Squats (from the rack or cleaned)
Barbell Reverse Lunges (total, bar stays on front rack) (R1+L1=1rep)
Ex: 5 FS + 5 Lunges → 4 + 4 → … → 1 + 1
Target Weight:50%ish of Front Squat 1RM
2025/03/25
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Movement
WOD
Barbara Ann
5 Rounds for Time
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes
time cap :45min
Scale Option!
4 Rounds for Time
10 Handstand Push-Ups
20 Deadlifts (135/95 lb)
30 Sit-Ups
40 Double-Unders
Light:
Warm-Up
Skill, Strength:
DB Seated Shouder Press 3x 10rpes
Pull Up 3 x 5-10reps
Ring Dips 3x10reps
Reverse fly with DB 3sets x 10reps
WOD1
3rds fortime :
40 Mt.climber
30 DUs/45 Single
20 KB Swing
10 Box Jump
*12min cap
＜HIIT＞
Warm-Up:
WOD1:
KB Complex
4sets of
5ea SIngle Arm KB Swing
4ea Single KB high Pulls
3ea KB Snatch
WOD2:
3rds fortime :
40 Mt.climber
30 Air Squat
20 Kneeling Push Up
10 Ring Row
*12min cap
WOD3:
EMOMx10
1) 10 Burpee
2) 12/10 Caloreis on row
WL:
