2025/03/17
MON
＜CrossFit＞
WL
Warm-Up:
Coach's Choice
Skill, Strength:
1 .Tall Clean with emoty bar 3sets x 5reps
2. Clean DL + Clean Pull + Power Clean + Squat Clean+Jerk x 3sets ( Light weight)
*practice sequence
then
12 min Squat Clean + Jerk
WOD
EMOMx12
1) 15/11 Caloreis on row
2) 60Dus
3) 5 Clean & Jerk @70%
Light:
Warm-Up
Dynamic Warm Up
Skill, Strength:
3sets of
10/10 KB Goblet Bulgarian Squat
10/10 One Hand Row
30s Weighted Plank
WOD1
For time of;
600/500m Row
40 Box Jump
30 American KB Swing
20ea BW Lunges
10 Burpee Broad Jump
14min cap
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
WOD2:
WOD3:
WL:
2025/03/16
SUN
＜CrossFit＞
Press + Couplet
Warm-Up:
Coach's Choice
Skill, Strength:
5RM Push Press in 12minutes
(2sec down)
WOD
AMRAP15
3-6-9-12-15-18-21-24.....
Front Squat
*25 DUs after every sets
Light:
Press
Warm-Up
Shoulder Mobility
Skill, Strength:
4sets
2Strict Press+3Push Press
WOD1
12mins AMRAP
250m Row / 400m Bike
15 Plate G2OH / DBL DB G2OH
10 Sit Up/V- Up
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
EMOMx10
1)15 DB DL
2)15 Step Up with 2DB
3)15 DB Push Press
4) 15 DB Thruster
5)Rest
WOD2:
AMRAP15
500m/1000m Bike
5 Pull Up
10 Push Up
15 Air Squat
WOD3:
Tabata Cycle
1) DUs
2) V-Up
WL:
2025/03/15
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
warm up deadlift&clean&Snatch
WOD
For Time:
5 Wall Walks
50 calorie Row
5 Wall Walks
25 Deadlifts (225/155 lb)
5 Wall Walks
25 Cleans (135/85 lb)
5 Wall Walks
25 Snatches (95/65 lb)
5 Wall Walks
50 calorie Row
Time cap: 20 minutes
Rx’d: (Ages 16-54)
♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
Scaled: (Ages 16-54)
♀ Scaled wall walks |85, 65, 45 lb (38, 29, 20 kg)
♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)
Light:
Skill, Strength:
3sets of in 15mins
8 Heavy KB swing
10 DB Push Press
6/6 DBs Box Step Up
WOD1
For time:
5 wall walks/ Inch Warm Push Up
50/40-calorie row
5 wall walks/Inch Warm/ Push Up
25 DB deadlifts
5 wall walks/ Inch Warm Push Up
25 DB cleans
5 wall walks/ Inch Warm Push Up
25 DB G2OH snatches
5 wall walks/ INch Warm Push Up
50/40-calorie row
＜HIIT＞
Warm-Up:
WOD1:
5min AMRAP
5 Slam Ball
10 Step Up with Slam Ball
20 Mountain Climber (R+L=1rep)
30 DU/60 Single DUs
WOD2:
For time:
5 wall walks/ Inch Warm Push Up
50/40-calorie row
5 wall walks/Inch Warm/ Push Up
25 DB deadlifts
5 wall walks/ Inch Warm Push Up
25 DB cleans
5 wall walks/ Inch Warm Push Up
25 DB G2OH snatches
5 wall walks/ INch Warm Push Up
50/40-calorie row
WOD3:
WL:
"Snatch:
(B) focus is to strengthening the ability to stay over the bar longer.
Clean:
(C) more aggressive leg drive on 2nd and 3rd attempt to accelerate the bar"
"SNATCH
(A) 5 sets
2 Snatch Balance + 2 OHSQ
(B) 5sets
2 Halting Snatch DL + 2 Power Snatch"
"CLEAN
(C)
3-Position Clean
(*floor, *below knee, *mid-thigh)
(D) 2 Clean & Jerk
10min to find today's heavy double"
"ACCESSORY
E) Floating Snatch DL 4set *3rep
F) 1+1/4 FSQ 4set *3rep
*pause at bottom and bounce up"
2025/03/14
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice T2B
AMRAP 3 Strict Pull Up
WOD
For time of:
21-15-9
Hang power clean
Lateral burpee over bar
— TIEBREAK—
into
9-15-21
Shoulder to overhead
Toes to bar
Time Cap 12 minutes
Score is Time (Tiebreak Time) OR Reps (Tiebreak Time)
Men 35kg / Women 25kg
Hang power clean
Shoulder to overhead
ad: 45/30 kg
Light:
Skill, Strength:
Barbell Back Wallking Reverse Lunges
5/5 x 3sets
KB Gorilla Row
8/8 reps
WOD1
AMRAP10
12/10 Calories on Row
15 Air Squat
20 DB Thruster
STRENGTH (Week Update):
Back Squat
W-up: 8(50%) - 6(60%) - 4(70%)
Main: 5 - 5 - 4 - 4 (80%)
Drop: 6 - 6 - 6 (74%)
Scaling option (Reduce 250~500 TV from last week)
W-up: 8(50%) - 6(60%) - 4(70%)
Main: 4 - 4 - 4 (80%)
Drop: 5 - 5 - 5 (74%)
Strict Press
W-up: 5(60%) - 4(70%) - 2(80%)
Main: 4 - 4 - 4 (85%)
Drop: 5 - 5 - 5 (78%)
Scaling option (Reduce 50~250 TV from last week)
W-up: 5(60%) - 4(70%) - 2(80%)
Main: 4 - 4 (85%)
Drop: 5 - 5 - 5 (76%)
Accessories (6 min total)
Goblet Squat Hold – 30 sec × 2 sets
Single-Arm Dumbbell Row – 10 reps × 2 sets (each arm)
＜HIIT＞
Warm-Up:
WOD1:
EMOMx9( aim; 40s work/20s off )
1) 10 DBs Thruster
2) 10 Alt Devil's Press ( single DB)
3) 8/6 Cals on bike
WOD2:
AMRAP8
5 Burpee
10 Russian KB Swing
15 Box Jump
WOD3:
Core 120reps as group
WL:
Warm Up;
①Hang High Pull + Hang Muscle Snatch+ Snatch Balanace 5sets
②Dip High Pull + Hang Muscle Clean +Below Knee Squat Clean＋Squat Clean + Jerk 5sets
Snatch:
"a) 2 Slow Pull Snatch ( 5sec to mid thigh ) x3sets
*add weights
*focus; 姿勢維持の筋力、持久力、 マッスルメモリー
b) Snatch Pull + Below Knee Snatch+ SNatch 75% (1+1+1) x6
Clean+Jerk
a) 2 Slow Pull Clean + Jerk ( 5sec to mid thigh ) x3sets
*add weights
b) Clean Pull + Clean + Jerk
(1+1+1)x6
Accessory
1.Clean/Snacth Pull (2 sec eccentric) - 85%＋ x 4s x 3
2.Back Squat - 70% x 6s x 4
2025/03/13
THU
＜CrossFit＞
WL + Row
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch DL + Snatch Pull + Power Snatch + Squat Snatch x 3sets ( Light weight)
*practice sequence
then
12 min Squat Snatch practice
WOD
AMRAP12
5-10-15-20-25 calorie Row or 4-7-12-17-22 calorie Bike
10-20-30-40-50 Wall Ball Shots (20/14 lb)
can you finish??
*female -3cals, except 1st round
Light:
Skill, Strength:
3sets of
12 Back Squat
6/6 Cossack Squat
20-30sec Side Plank / Copenhagen Plank
WOD1
12min AMRAP
12 Burpee Over DB
9 DBs Clean + Push Press
6 DBs Plank Row
3 Wall Walk / Inchworm Pushup
＜HIIT＞
Warm-Up:
WOD1:
AMRAP 7min
12 DB Snatch
12 DB Box Step Up
12 Box Dips
WOD2:
100 Burpee For Time (12min)
Every minute 5 KB Swing + 5 Goblet Squat
*start with KB Swing
*if member is struggling with Burpee, reduce reps of KB
WOD3:
CORE AMRAP 5min
10ea Side Tuck / Side Crunch
10 Plank Push Up
10 Hip Bridge
Urawa WL
A) Snatch Complex
1)Evey1:30×7sets
Snatch Pull+Snach+Hang Squat Snatch
Focus : 引きの強さとヒップエクステンションを素早く、引き上げをスムーズに意識
負荷: 60～75% 1RM
B)Clean Complex
Evey1:30×7sets
1) Clean Pull+Power Clean+Hang Squat Clean
Focus : Powerのポディションを再確認し、踵で着地を意識
負荷: 60～75% 1RM
2）Clean & Jerk (3-3-3-3)
Clean:キャッチ後の安定を重視し、ブレずに立ち上がる
jerk: スプリット時の足幅を正しくし、受けの安定性を確保
受けで力を逃さず、スプリットの幅を毎回一定に
負荷: 75-85% 1RM
ACCESSORY
DBL DB Romanian Deadlift
3 sets of 12 reps
2025/03/12
WED
＜CrossFit＞
Press + Triplet
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec or (i go you go) x6sets
1 Strict Press + 1 Push press + 1 Jerk
(2秒おろし）
WOD
For time; time cap 15min
30-24-18
Box Jump Over (24in/20in)
DBs Movement s (50lbs/35lbs)
100m farmer's Carry
*round1 DBs Push Press
*round2 DBs Front Squat
*round3 DBs G2OH
*1ラウンドごとにdumbbellの動きが変わる
30プッシュプレス→24スクワット→18 G2OH
Light:
Skill, Strength:
EMOMx12 (40sec on/20sec off)
o) 12/10 Calories
e) Plank Variation
WOD1
AMRAP6
5 Box Jump
8 KB Swing
10 Sit Up
12/12 Mt.climber
＜HIIT＞
Warm-Up:
WOD1:
Countdown by Burpees
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Sit-ups
WOD2:
AMRAP12
buy in 1000/850m Row
then AMRAP
5 Ring Row
10 DB Push Press
15 DB Front Squat
WOD3:
Tabata
o) Jumping Lunges
e) Wall Walk /Inch Warm Push Up
2025/03/11
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
3RM in 5sets
*add weights every sets
WOD
"4rds for time
30DUs
15 T2B
10 V-Up
5 Snatch (43/29)
rest: work 1:1:
*1ラウンドやったらかかった時間休む"
Light:
Upper Body
Skill, Strength:
Strict Press 3x 10rpes *add weights
Pull Up 3 x 5-10reps
WOD1
For time;
3rds of
400m/300ｍRow
15 Plate G2OH
9 Sit UP
＜HIIT＞
Warm-Up:
Core 120reps
WOD1:
"AMRAP5
10 ALt DB SNatch
12 Air Squat
WOD2:
EMOMx10 (40s on/20s off)
1) 8/6 calories on bike
2) 5 Burpee + 10 Russian KB Swing
WOD3:
Rowing 2K in team of two
every 250m switch
While P1 on row, P2; perform Plank
*time cap 12:00
