2024/10/17
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Pull Up/ Butterfly
then
a)→ｂ）
a)Strict Press 3sets x8 @same weights
b)Weighted Pull Up 5-4-3
*rest 2min between sets
WOD
Every5;00x3
30 DUs
20 WB
10 Muscle Up / C2B / Pull Up
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOMx12
1)40s KB Farmers Hold
2) 40s Weighted PLank
3) 15/12 Row
WOD1
"2rds of
15 T2B /Hang Knee Raise
15 KB Swing
into
2rds of
15 Pull Up/Ring Row
15DB S2OH "
＜HIIT＞
Warm-Up:
WOD1:
TABATA
1) DUs
WOD2:
"For time10min
1000m row
25 Box Jump
10 Women maker(Reneged row+Cluster)
WOD3:
Tabata Coach's CHoice
URAWA THURSDAY WL :
warm Up:
Tall Clean 3 x3
Tall Jerk 3x3
Tall Snatch 3x3
exercise 1:
stage Clean 5sets @70% +
*to the knee→to the hip →Squat clean
*add weights from last week
exercise 2:
Hang Squat Snacth + Squat Snatch + 2OH Squat 5sets @60-70%+
exercise 3 :
3RM SPlit jerk in 10minutes
exercisd 4:
Front Squat 3x3 @85%
2024/10/16
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every3.5 x5
6 Bench Press
6 Deadlift
*increase weights
WOD
EMOMx 15
1) 5 Devil' Press
2) 10 Box Jump Over
3) 3 Wall Walk
4) 12/9 Calories on Bike
5) Rest
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Push Press
3sets of 5
into
3sets 10 DB Push Press
WOD1
For time;
600m Row
10Burpee
10 Ring Row
15 DB DL
300m Row
10 Burpee
10 Ring Row
15 DB DL
600m Row
10Burpee
10 Ring Row
15 DB Clean & Press
＜HIIT＞
Warm-Up:
WOD1:
4-Minutes as many reps as possible:
10 Burpees
15 Push Ups or Chair Push-Ups
20 Mountain Climbers reps per side
Rest 2 Minutes
4-Minutes as many reps as possible
10 squat jumps
20 Russian Twists
30 second Plank Hold
WOD2:
"EMOM8
1) 12/10 Cals Row
2) 15WB
WOD3:
3 min AMRAP ( cash out)
3 Devil press
5 Thruster
【Urawa strength by Fumiya】
Find Today's 1RM of BSQ n BP
GVT体験（5sets ver）
・NO PARTIAL
・NO WEIGHT DOWN
・NO CHEATING
>>> AVAILABLE TO CHANGE INTERVAL TIME 1min~3min
10rep x 5sets(55~60%)
〇Box deadstop squat
〇Deadstop bench press
2024/10/15
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Clean Jerk and Muscle Ups
Squat Clean &Jerk for 12miniutes
Muscle Up progression for 5miniutes
WOD
Lyla
For Time:20min cap
10-9-8-7-6-5-4-3-2-1 reps of
Muscle-Ups
Clean-and-Jerks (Bodyweight)
*55回のマッスルアップが難しい場合は↓
Intermediate
For Time
7-6-5-4-3-2-1 reps of:
Muscle-Ups
Clean-and-Jerks (3/4 Bodyweight)
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
Core Coach's Choice
WOD1
4sets of
1 Minutes of Row
12 WB
9 Push Up
6 Deadlift (Barbell)
*cap 15minutes
＜HIIT＞
Warm-Up:
WOD1:
EMOMx5 with Barbell
6 Arm Curl
8 Press
10 Bent Over Row
*adjust # if you needs
WOD2:
for time;
1000\900m Row
50 Jumping Pull Up
50 DB FWD Lunges
14min cap
WOD3:
Core AMRAP 6
check the white broad
Coach's Choice
2024/10/13
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Front Squat
After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)
*2min rest between "
WOD
"Partner WOD
For time ; I go You go , Share the reps
2000m Row
100 American KB Swing (32/24kg)
100 Box Jump ( 30/24inch)
100 T2B/ Hang Knee Chest
*25min cap
"
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Seated Barbell Z press
3sets x 10reps
*superset with 10/10 Banded Rotation
"
WOD1
"EMOMx5
1) 200/160 Row
2) 10 Sit UP + 5 Push Up
3) 400m BIke
4) 10 G2OH
5) rest"
＜HIIT＞
Warm-Up:
WOD1:
"For times:10min
15-10-5
Inch worm push up
200m Run"
WOD2:
"35/15 3sets
1)Box Jump
2) Plate G2OGH
3) 4Side/4Front Kick Through
4) 50 Flatter Kick + Open Close
"
WOD3:
"10min For time(i go you go)
100 Cals Row
Every 90sec Syn 5 Burpee"
2024/10/12
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"EMOMx12
1)1/1 Turkish Get Up
2) 1-15 T2B
3) 5 Clean (135/95）"
WOD
"AMRAP6
1-2-3-4-5--....
HSPU/DB Zpress
2-4-6-8-10....
DL (185/115)
4-8-12-16-20
Barbell Jump Over "
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"Back Squat
4sets x 6reps
*supersets with 20each Russian Twist "
WOD1
"2 Rounds for Time:
500m Row
10 DB Snatches
15 Sit Up
20 Box Jump
13min cap "
＜HIIT＞
Warm-Up:
WOD1:
"6min AMRAP
20 DU
10 Sit up"
WOD2:
"8min EMOM
1) 45sec Row
2) 15 Wall ball"
WOD3:
"For time 10min
50 DB snatch
40 Box step up with DB
30 Burpee box jump
WL
warm Up:
Hip Hinge Power Snatch + DIp power Snatch + Hang Power Snatch 3sets with empty bar
Hinge Power Clean +Hip Power Clean + Hang Power clean + ALt Split Jerk 3sets with empty bar
*股関節のヒンジ、床を押す感覚、キャッチで股関節を使うを意識
exercise1 :
yo-yo Snatch ( 2Pump ) 8sets
*increase weights ( RPE9)
**姿勢維持とハムの伸張性
exercise2 :
Clean DL+ Floating Power Clean（床付けない） + Pause (2秒）Dip Split Jerk + Split Jerk
4sets x 50%+
*バーの軌道、ディップでケツを使う
exercise3:
Clean DL 3x10reps
exercise4:
Pasue Front Squat
"3reps x5sets @75%+
*2sec pause *フロントスクワットマックスの７５％で以上で５セット
2024/10/11
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Supersets
Strict Press 3sets x10 @same weights
Weighted Pull Up 3sets x 6
*rest 2min between sets "
WOD
"AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75/55 lb)"
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
"EMOM6
1) 5 Front Squat
2) 10 Arm Curl "
WOD1
AMRAP15
25DUs
5 Renegade Row( Push Up Row+ Row)
10 DB Thruster
15/12 Cals row
200m Run
*goal 2,5 rds
"""
＜HIIT＞
Warm-Up:
WOD1:
AMRAP 5
8 Burpee
8/8 SA Thruster
10 ring row
WOD2:
for time;
20-15-10-5
Bike Cals
KBSwing
Sit Up
WOD3:
AMRAP6
30s Air Chair
20 Mt.Climber
10 Double Leg Raise
5 VUp
WL:
Watm Up
Hip Hinge Power Snatch + DIp power Snatch + Hang Power Snatch
Hinge Power Clean +Hip Power Clean + Hang Power clean + ALt Split Jerk
*focus on,
Exercise1:
Snatch 70% 3reps , 75% 3reps , 80%x3reps
Snatch Pull 95%x2, 100%x2 105%x2 of 1RM Snatch
*EMOMで行う ２分レスト重さ変える
Exercise2::
No foot Clean 70% 3reps , 75% 3reps , 80%x3reps
Clean Pull 95%x2, 100%x2 105%x2 of 1RM clean
*EMOMで行う
Exercise 3:
OH Squat 3reps x 5sets @50%~
*2sec pause
Exercise4:
"3sets
single leg RDL 10/10
1hand row 10/10
Weighted Plank 30s
2024/10/10
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 3.5 min. x 5 Rounds:
6-8 DB Bench Press
5 Deadlifts* increase weights
WOD
OPEN 22.1 (modified)
AMRAP in 12 minutes
3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs
LIGHT
Warm Up
Coach's Choice
Skill, Strength:
EMOMx12
1)40s KB Front Rack Hold
2) 40s Plank Through
3) 15/12 Row
WOD1
10 minute AMRAP
25 DUs
6/6 DB Farmers Walking Lunge
10 Push Up
6/6 DB OH Walking Lunge
＜HIIT＞
Warm-Up:
WOD1:
Every 2minutes x 3 sets
16 FWD LUnges
20 KB Swing
WOD2:
3rd for time (10min cap)
20 SIt Up
30 DB DL
40 Floor Plate Press
50 DUs/ 75 Single
WOD3:
10minutes AMRAP
10 Burpee
20 DB Push Press
30 Sit Up
40 DB Reverse Lunges
50/35 cals row
URAWA THURSDAY WL :
warm Up:
Tall Clean 3 x3
Tall Jerk 3x3
Tall Snatch 3x3
exercise 1:
stage Clean 5sets @70% +
*to the knee→to the hip →Squat clean
*add weights from last week
exercise 2:
Hang Squat Snacth + Squat Snatch + 2OH Squat 5sets @60-70%+
exercise 3 :
3RM SPlit jerk in 10minutes
exercisd 4:
Front Squat 3x3 @82.5%
