2025/07/29
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat find 1RM for today in 20minutes
WOD
"No Time to Die""""
Every 2:00 (10:00)
50 Double Unders
5 Power Clean (60-70%)
*Score is slowest set
Cash out :
3sets of
8-12 Dips/Triceps Extension
8-12 Arm Curl
8-12 Lateral Raise
LIGHT
Warm-Up
Skill, Strength:
"4sets
5 BSQ/FSQ
30sec Side Plank after each set
WOD1
"AMRAP 12min
5/5 SA DB Clean & Jerk
10 Hang Knee Raise
15 Burpee
＜HIIT＞
W-Up
Coach's choise
WOD1
"Every 2min x3sets (12min)
(1) 350/250m Row
(2) 12 DB Snatch +12 DB Box Step Up"
WOD2
"For Time (8min)
100 Burpee to Target"
WOD3
"EMOM 6min
(1) 15 Sit Up
(2) 10 Plank Jack +10 Plank Push Up"
WL
2025/07/28
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean
2sets x 3rep 72%
2sets x 2rep 75%
2sets x 1reps 80%+
*1min betwen sets
into
Jerk
2sets x 3rep 72%
2sets x 2rep 75%
2sets x 1reps 80%+
*1min betwen sets
WOD
6sets (2min on/1min off)
18/15 cals row
in the time remaining, Max reps of Devil's Press
(50/35lbs)
LIGHT
Warm-Up
Skill, Strength:
Barbell Back Reverse Lunges
3x8reps (add weights
*super sets with 10 Strict T2B
WOD1
For time of ;
2rds of
500/400m Row
10 DBs Power Clean
10 DB Push Press
10 Sit Up
＜HIIT＞
W-Up
Coach's choise
WOD1
WOD2
WOD3
WL
2025/07/27
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Butterfly Pull up - Chest to Bar
1. Beat Swing
2. Box Support Kip Swing
3. Box Support Kip Pull-up or C2B
4. Box Support Butterfly Pull-up or C2B
5. Butterfly Pull-up or C2B without the box
3set practice of
Kipping or Butterfly style of P.U. or C2B
WOD
"Conditioning
-Death by Squat-
Team of 2 (however it is not pair WOD)
12min workout, 1min on 1min off of
Rx’d
Max Back Squats (135 / 95) Start from the ground
Scaled
95 / 75, Start from the lack
LIGHT
Warm-Up
Skill, Strength:
"10-8-6-4-3 Super sets of
Bench Press
Weitghed Sit uP ( hold plate)
WOD1
Partner WOD for time: time cap 20min
100 Box Jump
100 Wall Ball
100 Pull Up
100 DBs G2OH
＜HIIT＞
W-Up
Coach's choise
WOD1
25-20-15-10-5
for time of
DU
Sit up
WOD2
7min AMRAP
30 Mountain climber(R+L=2)
20 Russian Twist (R+L=2)
10 Box Step up with plate
5 DBs Cluster
WOD3
10min Max Calories on Machine
WL
2025/07/26
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Cluster from the ground
for 10minutes
WOD
For time; 35minutes cap
100 Burpee Box Jump Over
80 Pull Up
60 Deadlift ( BW) Ad: 1.2 BW
Buy Out 800m Run or 1000m Row
*partition any way
ex) 10rds of 10BBJO, 8 Pull Up, 6 DL
*scale: reduce #
*bigger class, partner up share the reps
150 Burpee Box Jump over
120 Pull Up
90 Deadlift
buy out 800m/ 1000mRow
LIGHT
Warm-Up
Skill, Strength:
"Push press 3x10
super sets with 8ea 1H Row
WOD1
"3rd 40s on/20s off
1)Deadlift (10reps )
2)Hollow Hold
3)DB Devils press
4)Plank Hold
＜HIIT＞
W-Up
Coach's choise
WOD1
"Tabata (20s on/10s off x8)
J ump Rope
WOD2
" EMOMx9
Minute 1 15 VUps
Minute 2 10/10 Plank Dips
Minute 3 30Second Plank
WOD3
For time of
3rds of
15 American KB Swing
15 Single KB Front Rack Revere Lunge
30 Mt.climber
buy out
1000/900m Row
WL
SNATCH
(A) 15min find today's heavy single
CLEAN & JERK
(B) 15min find today's heavy single
ACCESSORY
3sets
4reps of 1+1/4 BSQ/FSQ
20-30sec Hollow Hold
2025/07/25
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
SumoDeadlift
5x5 reps ( add weights every sets)
*find 5RM
WOD
"EMOMx20
Minute 1 – 6 x Strict Pull-up/Ring Row + 12 x Push-up
Minute 2 – 12 x Burpees
Minute 3 – 15m DBs Walking Lunge (15/10)
Minute 4 – 200m Run
Minute 5 – Rest
x 4
LIGHT
Warm-Up
row 1000m for easy pace
Skill, Strength:
"Strict press
5×10
superset
DB Honma SQ
5×5rep
"
WOD1
"3rd 45on/15off
1)DB Sholuder Press
2)Hollow Hold
3)DB Devils press
4)Plank Hold"
＜HIIT＞
W-Up
Coach's choise
WOD1
"EMOM10min
15KB swings
10KB GB RLunge
WOD2
"For Time
1000m row
Buy in
21-15-9
wall ball
plate G2OH
time cap 14min"
WOD3
"Tabata core
sit up
bike
WL
"1)
No Feet Snatch
3sets x3reps
2) Halting Snatch Deadlift + SNatch
Focus; バーにかぶっている時間を長く、姿勢維持の強化
3 x 1 *add weights
3) Snatch Heavy single
4)
Halting Clean Deadlift + CLean
3x1 *add weights
5)
Clean Jerk Heavy Single
6) Clean DL 3x3
or
Back Squat
Heavy single
2025/07/24
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"""A→B
a) find 3rm push Press in 12minutes
b) 3sets of 5 weigthed pull Up
WOD
For Time
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Ameircan Kettlebell Swings
Perform every two minutes:
10 Burpees
LIGHT
Warm-Up
Skill, Strength:
"BSQ
8×3sets
Super sets of Side plank 30/30sec
increasing weight
WOD1
"AMRAP x 12
300/250m Row
15 KB Swing
12 Sit Up
9 Ring Row
＜HIIT＞
W-Up
Coach's choise
WOD1
"3rds of
tempo goblet squat x 12 reps
Shoulder Press x 12 reps
RDL/KB DL x 12 reps
*200m Run/Row/ Ski, 500m Bike
WOD2
"AFAP in 9minutes
2-4-6-8-10....
single Arm Hang Clean & Jerk each
DB Snatch
Plank Jack
Burpee
WOD3
"Core 20 on 10 off x 4set
1) SIt Up
2) Russian Twist
3) Hollow Hold
4) Bicycle Sit Up
WL
"SNATCH
(A) 15min find today's heavy single"
"CLEAN & JERK
(B) 15min find today's heavy single"
"Accessory 2~3sets
3 point Row 12reps
Supinated Strict Pull up 10~15reps*Accumulate
"
2025/07/23
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hang Snatch in 12minutes
WOD
EMOMx15
1) 10-15 DB Thrusters
2) 15/12 Cals row
3) 15 T2B
4) 6 Shuttle Run
5) Rest
LIGHT
Warm-Up
Skill, Strength:
Tabata
o) Hollow Rock
e) L - Sit Hold or Hold
into 50 DB Push Press For time ( cap 5min)
WOD1
AMRAP7
7 Deadlift
7 Box Jump
7 Pull Up
*use DB/ KB/ Barbell up to coach
Urawa Strength
Week 4
A)Squat *BSQ/FSQ/OHSQ
5,5,5,5,5 @30×1
rest 2 min
*All same weight across 5sets
B)
1)Barbell Box Step Up Down
6-8/side *you pick weight
rest 30sec
2)Three grip Position Strict ring pull up/ Ring row
3-5/direction
rest 90sec × 3set
C)Upper Body Strength
2~3sets
1)Dumbell Hammer Curl
15reps
2)Dumbell Lateral Raise
15reps
＜HIIT＞
W-Up
Coach's choise
WOD1
3rds for time;
10 KB Swing
2 wall walks/ inch Warm Push Up
10 sit-ups
20 second handstand hold/ Plank Hold
WOD2
For time of
12-9-6-3
Goblet Squat
50 DUs after each rounds
WOD3
1rd of
1min Max Wall Ball
1min Max Calories on bike
1min Max Box Jump Over
WL
