2025/05/30
FRI
＜CrossFit＞
Warm-Up:
Barbell Warm Up
Skill, Strength:
1)Power Snatch - 70% x 2rep x 4sets
2) Push Press + Jerk - 70% x 2(1+1) x 4sets
3) Power Clean + Push Press - 70% x (1+4) x 3sets
WOD
AMRAP15
400m Run
5TNG Clean Jerk (135/95)
5 Muscle Up / 6C2B/ 7 Pull Up
Rest 1:00
LIGHT
Warm-Up
Skill, Strength:
Strict press
10rep×5set
WOD1
AMRAP12
15/12 cals machine
15 Thrusters ( Barbell or DBs)
15 DB snatch
STRENGTH
①Back Squat 5sets x 10
super sets with
・10 Spanish Squat
・10 Counter balance goblet squat
・10 Split stance calf raise
②Bench Press
super sets with
・10 Floor Press
・10 3sec Tempo DB Bench Press
・10 Arm curl or hammer curl
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
EMOMx 9
1)8-10 DB shoulder Press
2)8-10 DB Bench Press
3)8-10 DB Bent over row
WOD2:
For time;
WB
20-18-16-14-12-10-8-6-4-2
200m run
Time cap 18min
WOD3:
TABATA
(1) Hollow Hold
(2) Cross V-Up
WL:
warm Up )
Honma Squat 2sets x 7
OH Squat 2sets x 7
Hang Power Snatch x 10
Clean + Front Squat x5
Step Jerk x 5
Epmty Bar Clean & Jerk
5reps
Snatch)
Find 1RM
or 85% 1ep x 6reps
"c) Clean + Jerk
Find 1RM for today
or 85% 1rep x 6eps
Optional:
Front Squat (3sets )
3reps -3 reps -max reps @ 90%
Strict press 3sets x 10reps
1H DB Row 3sets x 10/10
2025/05/29
THU
＜CrossFit＞
Warm-Up:
Skill, Strength:
a) Single Leg Box Jump
3/3 x3sets
b) Front Squat
10-8-5-5-AMRAP
*65%-75%-85% と上げていく（85％でできる限り多く、最低3回以上）
WOD
2-2-2-2minutes work / 1:00 minutes rest
5/3 Strict Hand Stand Push Up
10/8 Cals row
Max rep Thruster ( 34/25)
*ad:43/34
*score: total thruster
LIGHT
Warm-Up
Skill, Strength:
"
Reverse Lunge 3x8/8
5ea plate Halo rotation
WOD1
"EMOMx15
1) 10 Ring Row
2) 15 American KB Swing
3) 15 Wall Ball
4) 6 Burpee Broad Jump
5) Rest
*for bigger class, make it circuit style ""
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"Just a bar
50 Front Squat
50 Bent Over Row
50 Push Press "
WOD2:
AMRAP 10
300/250m Row
10 DB Lunges
20 Russian Twist
10 Lunge Jump
20 Bicycle Sit Up
WOD3:
"Tabata
Renegae row( Push Up + ROw+Row)
WL:
"A) Snatch Complex
Snatch + Overhead Squat
(1+1) × 4 sets
Focus：
・フルスナッチのスピードとタイミングを意識
・キャッチ時に強いポジションを意識し、胸を張り続ける
Load： 80〜90% 1RM
この重さで正確なフォームを維持し、爆発的な動きを重視"
"B) Clean & Jerk Complex
Clean + Jerk (1+1) × 5 sets
Focus：
・クリーンでの1st pull と 2nd pullの切り替えを意識
・ジャークは速さと安定性を重視し、足の踏み込みを意識
・1セットごとにしっかりとリカバリー、完全に回復してから次に進む
Load： 80〜90% 1RM
ジャークがきつく感じる場合、少し減らしてフォームを維持
"
"C) Accessory（補助・調整）
Snatch Balance（スナッチバランス）：軽重量 × 3 reps × 3 sets
爆発力と正確な沈み込みの動作確認
Overhead Squat Hold（軽バー or PVC）：40秒 × 2
動きにおける耐久性と安定性を強化"
2025/05/28
WED
＜CrossFit＞
Warm-Up:
Skill, Strength:
Push press
5RM in 5sets
WOD
For time of ;
27 T2B
21 Hang Power Clean (135/85)
18 DBs Box Step Up (50/35, 20/16inch)
*time cap 13min
LIGHT
Warm-Up
Skill, Strength:
Hip thrust
3x12
*add weights every sets
*super sets with
5 DB Complex ( Push Up + Row + Row + Burpee DL )
WOD1
AMRAP10
200m Row / run/ 400m Bike
5/5 DB FWD Lunges
10 DB Push Press
10 V-up
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
3rds for time;
10 DB Push press
10 DB Front Squat
10 DB Clean
10 DB DL
*8min cap
WOD2:
5min AMRAP
10ea Side Tuck
14 Elbow Plank K2E
16 Bicycle Sit Up
WOD3:
For time;
50/40 Cals row
100DUs
25 BBJO( Burpee Box Jump Over)
*13min cap
WL:
A) Snatch Complex
Snatch High Pull → Hang Power Snatch → Overhead Squat（1+1+2）× 4 sets
Focus:
・高いバーの引きを意識
・OHSでの重心値
Load: 60-70% 1RM
B) Clean Complex
Clean Pull → Hang Power Clean → Front Squat（1+1+2）× 4 sets
Focus:
・Pullで姿勢を崩さず加速
・Hangからのキャッチ位置確認
Load: 65-75% 1RM
Accessory
DB Rear Foot Elevated Split Squat 6/side @30×1
DB 3 point Row
rest 1min × 2set
2025/05/27
TUE
＜CrossFit＞
Warm-Up:
Skill, Strength:
"SNatch Complex for 15min
Snatch Pull + Power Snatch + Snatch + Overhead Squat (1+1+1+1)
WOD
MARAP14
400/350m Row
3-6-9-12-15-18.....
SA DB OH Lunges ( FWD)
SA DB Hang clean Press
burpee over the DB
LIGHT
Warm-Up
Skill, Strength:
4sets
5 Strict Pull Up (Banded or Weighted)
10 Seated Band Row
*focus on eccentric movement
WOD1
3R For Time (14min)
500/400m Row
12 DB Deadlift
21 Box Jump
＜HIIT＞
Warm-Up:
Coach's CHoice
WOD1:
"AMRAP 6min
10 Renegade Row (5ea)
12 DB Push Press
14 Sit Up"
WOD2:
For Time (18min)
Buy-in 1000/900m Row
then 5R of
10 Alt DB Snatch
8 Box Jump
6 Burpee
Buy-out 800m Run
WOD3:
Tabata Core
Coach's Choice
WL:
2025/05/26
MON
＜CrossFit＞
Warm-Up:
Skill, Strength:
Strict Press find 10RM strict Pres in 3sets
Max Strict C2B Pull Up x 3sets
*rest 90sec -120sec
WOD
EMOMx10
8 Wall Ball
5 Devil's Press (35/20)*light
*二つの動きを一分でやる、その代わり重さは軽く
LIGHT
Warm-Up
Skill, Strength:
Empty Bar WOD
AMRAP5
6 Hang Clean
6 Front Squat
6 Push Press
WOD1
Every 2:00 x5
8 Alt DB SNatch
25 DUs / 40 Single
5 Burpee
＜HIIT＞
Warm-Up:
WOD1:
WOD2:
WOD3:
WL:
2025/05/25
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice +Row
Skill, Strength:
WOD
"Rx’d time cap 60min !
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it." "Intermediate
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
Partition reps as desired.
Start the second run no later than 25:00." "Beginner
For time:
800-meter run
Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats
Then, 800-meter run
Start the second run no later than 20:00.
– Beginner: 63-71 minutes
– Intermediate: 47-62 minutes
– Advanced: 36-46 minutes
– Elite: <35 minutes
LIGHT
Warm-Up
Core + Squat Prep
Skill, Strength:
3sets of
10 Push Press
6-8Strict or Weighted Pull Up
*use a band for beginner
WOD1
AMRAP12
400m Run / 400m Row
5 Pull up / Ring row
7 Push Up
12 Air Squat
＜HIIT＞
Warm-Up:
Ladder Game
WOD1:
15min AMRAP
2rd
15 Cals row
15 Burpee over the row
15 Pike up row / SIt Up
during break MAX jumping pull up
WOD2:
30/15 Circit ×3
1) Box jump over
2) Battle Rope
3) Side Plank
WOD3:
TABATA
Bike
Shuttle run
WL:
2025/05/24
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice +Row
Skill, Strength:
"HSPU Strength
5x 2-5 reps Deadstop Strict HSPU
then
3x5 Kipping HSPU
*Beginner Version
5 sets:2–5 reps of DB Z-Press
※ コントロールしてゆっくり下ろす意識を持つ（Temp：3秒下ろす）
Then
3 sets of:5–8 reps of Feet-Elevated Pike Push-Up または Kipping HSPU Negative（壁ありで下ろすだけ）"
WOD
Zipang Event4
For time;
30T2B
30 Box Jump Over ( Step Down)
30 WB
6 Wall Walk
30 Deadlift (225/155lbs, 102/70kg)
6 wall Walk
30 WB
30 Box Jump Over
30 T2B
*time cap:16min
50+♂185/83kg , ♀125/56kg
LIGHT
Warm-Up
Core + Squat Prep
Skill, Strength:
BackSquat/Front Squat
10-8-5-5-5
WOD1
For Time:
50 DBFront Rack Lunges
50 Push-Ups
100 Double Unders
100 Mt.climber (R+L=2)
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
"12 EMOM
1) MAX DU
2) Rest
3) MAX sit up
4) Rest"
WOD2:
"10 AMRAP with your Partner
A Rowing
2rd
10 MB clean
15 WB
10 MB Burpee side Jump"
WOD3:
"For time
10-9-8-7-6-5-4-3-2-1
Push up
1-2-3-4-5-6-7-8-9-10
Ring row
"
WL:
SNATCH
(A) 4-5sets
4 Snatch Balance
(B) 10min
Snatch
find today's heavy single"
"CLEAN
(C) 4-5sets
3-Position SQ Clean
(from (1)floor (2)above-knee (3)mid-thigh)
(D) 4-5sets
Clean Lift-Off
+Clean DL"
"ACCESSORY
(E) 3sets
3 FSQ
(F) 3sets
3sets
1 Push Press + 2 Jerk
