2025/03/10
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3set sof
C2B Pull Up 5-8reps (2sec down)
Half Kneeing Shoulder Press 10reps
WOD
EMOMx16
1)15 DBsFloor Press
2)3 Devil's Press
3) 15 Sit Up
8/8 DBs Reverse lunges
Light:
Upper Body
Skill, Strength:
3sets of
10 Ring Push Up
10/10 One Hand Row
30s Weighted Plank
WOD1
EMOMx12
1) 10/8 Caloreis on toe
2) 15 WB
3) 20-30 BW Lunges ( FWD
4) Rest
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
2025/03/09
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"20RM Back Squat in 20minutes
*3-4sets**rest 3-4min
WOD
"with your partner (share the reps)
AMRAP20
20 American KB Swing
20 Push Up
20 T2B /Hang KNee Raise
20 Deadlift (135/95)
20 Burpee
Light:
Back Squat
Skill, Strength:
Squat 4x8reps
*add weights every set
WOD1
with your Partner
I go you go
AMRAP 13
12 Hang Knee Raise
12 DB Thruster (15/10)
12 Box step up
30 cals machine
＜HIIT＞
Warm-Up:
Coach's Choice: Machine Tabata
WOD1:
WOD1 AMRAP6
10DB FR SQ
10DB DL
10 DB High Plank Row (5ea)
10DB Strict press
WOD2:
For time 25min cap
10-9–8-7-6-5-4-3-2-1
200rum
Push up
Ring row
Air SQ
Burpee box jump Over
WOD3:
TABATA Core
1)Copenhagen prank
2) Plate Russian twist
2025/03/08
SAT
＜CrossFit＞
C2B Pull Up & WOD
Warm-Up:
Coach's Choice
Skill, Strength:
Cluster for 10minutes
5-5-4-4-3-3
WOD
"For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Light:
Whole Body
Skill, Strength:
3sets of
8 Heavy KB swing
10 Back Squat/Deadlift *add weights
6/6 DBs Box Step Up
*coach choftice Back Squat/Deadlift
WOD1
"For time:
21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters
Time cap: 12 minutes
＊DBs Thruster / Jumping Pull Up/Single under
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"Pair wod
3 AMRAP
3 Syncro Burpee
4 wall ball each
6 Syncro FWD Lunges BW
WOD2:
AMRAP7
1.2.3.4.5.6.7......
DB DL
DB Clean
DB Squat
DB facing barpee
WOD3:
"For time;
21 Jumping pull-ups
42 double-unders/ 63 Single
21 thrusters
18 Jumping Chest to Bar
36 double-unders/ 48 Single
18 thrusters
15 Jumping Bar Muscle Up
30 double-unders/45 SIngle
15 thruster
*DBs Thruster
WL:
FOcus :
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
2025/03/07
FRI
＜CrossFit＞
C2B Pull Up & WOD
Warm-Up:
Coach's Choice
Skill, Strength:
3sets
C2B Pull Up 5-10reps
Half Kneeling shoulder Press 8/8 reps
WOD
AMRAP12
200m Row/Run
20 Front Squat (75/55lbs)
20 Front Rack Lunges
Light:
Whole Body
Skill, Strength:
3sets of use DB
10 Hang Clean + Press
10 Front Squat
15 Banded Good Moring ( Green or Purple band)
WOD1
For time of :
500m Row
20 Burpee Broad Jump
10cals Bike
50 BW ALt Lunges
STRENGTH by Fumiya (Week Update):
Back Squat
W-up: 8(50%) - 6(60%) - 4(70%)
Main: 4 - 4 - 4 - 4 (77%)
Drop: 6 - 6 - 6 (72%)
Scaling option (Reduce 250~500 TV from last week)
W-up: 8(50%) - 6(60%) - 4(70%)
Main: 4 - 4 - 4 (77%)
Drop: 5 - 5 - 5 (72%)
Strict Press
W-up: 5(60%) - 4(75%) - 2(82.5%)
Main: 4 - 4 - 4 (87%)
Drop: 5 - 5 - 5 - 5 (77%)
Scaling option (Reduce 50~250 TV from last week)
W-up: 5(60%) - 4(75%) - 2(82.5%)
Main: 4 - 4 (87%)
Drop: 5 - 5 - 5 (75%)
Accessories:
Step-Through Lunge: 12 reps × 2 sets (each leg)
Half-Kneeling Single-Arm Dumbbell Press: 10 reps × 2 sets (each arm)
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP8
10 Back Squat (light Weights)
10 Squat Jump
10/10 Gorilla Row
WOD2:
For time of;
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
30 Sit Up
WOD3:
Not for time;
50 Back extension on bench/ GHD or banded Good Morning
WL:
Snatch
a)Slow-Pull Snatch (5 sec to mid thigh) + Dip Snatch + Snatch Balance - 4 sets of 1+1+1, weight of choice
b) Snatch High-Pull + Hang Snatch (below knee) + Snatch - 70%+ x (1+1+1) x 6"
Clean Jerk
A)Slow Pull Clean (5 sec to mid thigh) + Hang Power Clean + Hang Clean (mid thigh) - 4 sets of (1+1+1), weight of choice
b)Clean High Pull + Clean+Jerk - 70%+ x (1+1+1) x 6"
Accessory
1.Clean/Snacth Pull (2 sec eccentric) - 85% x 4s x 4
2.Back Squat - 70% x 6s x 4
2025/03/06
THU
＜CrossFit＞
Press & Row
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec or (i go you go) x6sets
2 Push press + 2 Jerk
(３秒おろし）
WOD
for time of /total time
2k row +1min KB/DBs Farmer's Hold(accumulate)
-rest 3 min-
2K row + 1min KB/DBs farmer's Hold
*合計１分のKB/DB ホールド
*女性は1800m**advance 女性は２K
*time cap 23min
Light:
Upper Body
Skill, Strength:
3sets with light Barbell
10 Push Press
10 Bent Over Row
then
TABATA
1) Push Up / Plate Floor Press
2) Ring Row
WOD1
AMRAP 12min
250m / 200m Row
6 DB Man Maker
6 Plank DB Row (3each)
12 Situp
*Man Maker: DB Burpee + Clean + Thruster
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
AMRAP 7min
10 KB Swing
10 KB SDLHP
10 KB Goblet Squat
20 Bicycle Situp
WOD2:
For Time(15min)
100/80 Cal Row
50 Burpee Over Rower
*you can split the reps(Cals) any how
EX: 5sets of (20Cal +10Burpee)
WOD3:
TABATA
1) Runner
2) Prone Flutter Kick
WL:
A) SNATCH
1) Snatch Pull + Hang Squat Snatch (Mid-Thigh) – 3 sets of (2+1) reps
2) Power Snatch + Overhead Squat – 3 sets of (2+1) reps
3)Snatch Balance with Pause (2s in Catch Position) – 3 sets of 3 reps
🔹 Focus:Explosive pull, strong receiving position, and bar control.
B) CLEAN & JERK
1)Clean Pull + Hang Clean (Mid-Thigh) – 3sets of (2+1) reps
2)Power Clean + Front Squat – 3 sets of (2+1) reps
3)Push Press + Split Jerk – 4 sets of (2+1) reps
🔹 Focus: Strong leg drive, precise footwork, and confidence in the jerk.
ACCESSORY
DBL DB Bent Over Row or Barbell
3sets of 12 reps
2025/03/05
WED
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Clean DL + Clean Pull + Power Clean + Squat Clean x 3sets ( Light weight)
*practice sequence
then
10min power clean practice
WOD
AMRAP9
5 Power Clean ( 135/95)
10 Amrican KB swing
15 Box Jump
Light:
Skill, Strength:
10 EMOM(40sec on/20sec off)
o) 12/10 Calories
e) Plank Varitation
WOD1
AMRAP5 ( empty Bar)
6 Push Press
6 Front Squat
6 Bent Over Row
3/3 Barbell Back Reverse Lunges
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
for time; total time;
4rds for time
14 DB Smatch
10 Box Jump
-rest 3min -
buy in 40/30 calories on row
3rds of
10 Double Leg Raise
10 Sit Up/ V-up
20 Mt.climber
time cap : 25min
WOD2:
AMRAP5
Burpee Box Jump over
WOD3:
none
STRENGTH by Fumiya:
Goals:
✅ Find true 1RM for Back Squat & Strict Press
✅ Finish with full-body strength work to maintain balance
＊Coach observe your technical weaknesses for future programming
Back Squat 1RM Test (15 min)
Ramp-up plan: (4-5 attempts, rest ~3 min between heavy sets)
🔹 5 reps @ 50%
🔹 3 reps @ 65%
🔹 2 reps @ 75%
🔹 1 rep @ 85%
🔹 1 rep @ 90-95%
🔹 1 rep @ 100%+ (attempt PR if feeling good)
Strict Press 1RM Test (10 min)
Ramp-up plan: (3-4 attempts, rest ~2-3 min between heavy sets)
🔹 5 reps @ 50%
🔹 3 reps @ 65%
🔹 2 reps @ 75%
🔹 1 rep @ 85%
🔹 1 rep @ 90-95%
🔹 1 rep @ 100%+ (attempt PR if feeling good)
Full-Body Strength Giant Set (3 Rounds)
Take 10min for adjusting your weight to get started. You could make it decreasing the weight if it's too hard to complete with same weight (DROP SETS)
●10 Hip thrust
●10 Seated DB Z-Press(core bracing & overhead lockout strength)
●10 Deadlift (hip drive, glute activation)
●10 Bent over row or Ring row
2025/03/04
TUE
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
"Practice Hand Stand push Up/walk
AMRAP 3 Stict hand Stand Push up
WOD
"3min AMRAPx3sets
8 Wall Ball
6 T2B
12/9 Calories on row
6 Thruster (43/29)
-3min rest between sets
*restart where you left
*ad =4sets "
Light:
Skill, Strength:
"
3sets of
20s Hollow Hold
10/10 Bulgarian Squat
10 DB Chest Press
WOD1
For time;
4rds of
10/8 calories on row
10 Push Up
10 Sit Up
10 DB Bent Over row
10 DB Front Squat
＜HIIT＞
Warm-Up:
Banded Hip exercise and shoulder mobility
WOD1:
"EMOM9
1) 16 Goblet Reverse Lunges
2) 5-10 Banded Pull Up
3) 16 KB Swing "
WOD2:
for time;
60 Wall Ball
40/30 Calorie row
30 Ring Row
*12min cap
WOD3:
"Tabata 20on/10 off x8sets
Renegade Row
(Push Up + ROw+ row)
WL:
