2025/09/18
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"1-2sets
:30 row, bike, ski, or run
5 scap pull-ups
5 kettlebell swings
5 kip swings
5 kettlebell strict presses/arm
5 wall squats
*review kipping
"Pracitce Ring Muscle Up !
5 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets."
WOD
EMOMx15
1) 25-50DUs
2) 1-10 T2B + 5 Push Up
3) 10-20 WABALL
*ad; HSPU
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Sumo Deadlift
10 DBs Seated Shoulder Press
WOD1
for time;
42/30 Cals row
30 Ring Row
15 Sit Up
30 Push Up
42/30 Cals row
＜HIIT＞
W-Up
Coach's Choice
WOD1
"AMRAP6 with DBs
6 Tempo Front Squats
6 Strict Pull-ups or ring rows,
6 Tempo Push-ups
6 Russian KB Swings "
WOD2
"5rds for time;:
25 DUs /50Single
15 WB "
WOD3
"For time of;
100 Box Step Uo with a DB
WL
1) Snatch Balance 5sets x 5reps
*素早く潜る
10min
2) Snatch(Squat )
6sets x3reps *every 120sec
*40-60%
3) Clean Jerk
6sets x (1+2)
*80%
クリーンして2回ジャーク
4) FSQ
４sets x ３reps
*強さ意識
2025/09/17
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat
8reps×4sets
ex)
set1 60%
set2 62%
set3 64%
set4 66%
Rest 2:00 Between Sets
*自分の60%以上の重さで8回x4セット
WOD
2-2-2-3 Minutes Work / 1:00 Rest
15 Pull ups
12/9 Cal Bike or 15/10 cals on row
In Remaining Time,
Max Rep Power Clean @70%
*score : reps of Power Clean
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
EMOMx12 ( 40s on/20s off)
1) Plate Russian Twist
2) V-sit Up
3) Side Crunch (R)
4) Side Crunch (L)
WOD1
30s on 15s off x2
1) ２side step K2E
2) Side Lunge + Punch
3) Shouler Tap + Push Up
4) 6Sissors Step + Jump
5) Mt.CLimber
6) 10 High Knee + Burpee
7) K2E Mt.climber
8) Deadhung from the bar
*rest 1min
＜HIIT＞
W-Up
Coach's Choice
WOD1
"Circuit 1 3rds !
1)30-second isometric squat hold
2) 30 seconds of mountain climbers
3) 30-second elbow plank jack
*rest 30sec repeat
WOD2
AMRAP8
10/10 KB Suit case Deadlift
10 KB Swing
12/10 cals row
WOD3
with your partner
100 cals on bike
every 20 calories 20 WB (Split)
*start with bike
WL
2025/09/16
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"3position Snatch + Overhead Squat for 12minutes
Above knee Snatch Power Snatch
+
Below Knee Power Snatch
+
Squat Snatch
+
Overhead Squat
*キャッチで素早く潜る
*overhead スクワットの安定性
WOD
"AMRAP 12:
3 power snatches (75/55#)
3 box jump-overs (20/24 in)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.
*バーベルを投げ落とさないこと！
**35/25kg
goal; 15+ BJO
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
5reps BSQ/FSQ (75-80%)
then TABATA
odd) Air Squat
even) rest
WOD1
4R For Time (15min)
300m Row
21 KB Swing
15 Push Up
9 Sit Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
"AMRAP 6min
30 DUs /45 Singles
20 DB Snatch
10 Plank DB Through (5ea)"
WOD2
3R For Time (15min)
15 KB Swing
15 Box Jump / Step Up
250m/200m Row
15 Burpee
15 V-Up / Sit Up
WOD3
TABATA
odd) Plank Hold
even) Bicycle Sit Up
WL
2025/09/15
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars
WOD
AMRAP25 with your partner (I go you go)
20 Cals row
20 DBL DBs G2OH
20 Sit Up
20 KB Sumo Deadlift High Pull (24/16kg)
20 T2B
20 WB
*each add 10 reps to each movement
ex ) 2nd 30 cals…..""3rd 40cals..
*share the reps "
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
WOD1
＜HIIT＞
W-Up
WOD1
"EMOMx8
o) Coach's Choice
e) 10-15 V-up/Sit UP "
WOD2
"AMRAP7
7 High Pull
7 SHoulder Press
7 Bent Over row
7 Push Up
7 High Plank Row ( R+L=1) "
WOD3
"for time;
with your partner
150 cals on row
every 25 cals
5 Burpee ( syncro)
*start with row. finish with thruster
**12min cap "
WL
2025/09/14
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"1. KB Swing review(15reps each)
・PVC Hip Hinge Drill
・Banded Hip Hinge
・KB Deadlift
・KB Hike
・KB Swing from Low, Russian to American.
2. Workout
8-Minute EMOM: 12 KB Swings (any style)
Rx: 24/16 kg
Ad: 36/24+ kg
WOD
AMRAP12
12 Minute as many reps as possible:
12 Box Jumps 24/20
6 DBs Thrusters 95/65
6 Burpees
AMRAP12
30 DUs
6 DBs Front Squat (50/35lb)(22.5/15kg)
3 Wall Walk
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Core (40s on/20s off )
1) Right Elbow to Opposite Knee Side Plank
2) Left Elbow to Opposite Knee Side Plank
3) Hang Wiper
4) 5 Devil's Press
*beginner; 30 on/30 off
WOD1
AMRAP12
15 Box Step Up with DB ( Single DB)
12 KB Swing
6 Hand Release Push Up
AMRAP12
30DUs/ 45 Single
6 DBs Front Squat (Coach's Choice)
3 Inch Warm Push Up
＜HIIT＞
W-Up
WOD1
Core 30s on 15 s off x3
1) Mt.Climber
2) Slam Ball
3) Box Jump
WOD2
AMRAP12 or Open WOD
5-6-7-8...
DBs Hang Clean + Press
Burpee
DB Dual Reverse Lunge
*Run 200m after each round
*add 1rep ech round start from 5 reps
WOD3
"Core 30s on 15 s off x3
1) Plank K2E
2) Leg Up Clap
3) Russian Twist
WL
2025/09/13
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Bench Press in 15minutes
5x5
*build in load
WOD
Omiya Urawa Open Event 1
AMRAP12
30 DUs
6 DBs Front Squat (70/50lb)(32/22.5kg)
3 Wall Walk
AMRAP12
30 DUs
6 DBs Front Squat (50/35lb)(22.5/15kg)
3 Wall Walk
AMRAP12
30 Single
6 DBs Front Squat (35/25lbs) (15/10kg)
3 Inchworm Push Up
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"barbell Bent Over Row
4x8
DB Shoulder Press
4x8
WOD1
AMRAP12
30 Single
6 DBs Front Squat (Coach's Choice)
3 Inchworm Push Up
＜HIIT＞
W-Up
WOD1
Core 30s on 15 s off x3
1) Plank Shoulder Tap
2) Double Leg Raise
3) Bicycle Sit Up
WOD2
AMRAP12
30 single
6 DBs Front Squat (Coach's Choice)
3 Inch Warm Push Up
WOD3
100 Calories on machine
WL
1) Back Squat 3reps x 5sets
*先週より重く！
2) Snatch High Pull 3reps x4sets @70% of 1RM
＊高く引き上げる
＊ad: パンダプルにトライ
3) Clean High Pull 3reps x 4sets @70% of 1RM
2) Power Satch 3reps x 6sets (50-60%)
*every 2min
*高くとる
3) Squat CLean Jerk @70%
EMOMx8
2025/09/12
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Push Press From the rack
Every 90sec x 6
3 Push Press
-Build in weights
WOD
"""fast and hevay ""
for time;
21 Thruster (43/30)
400m Run
15 Thruster
400m Run
9 Thruster
400m Run
*time cap 12min
**ad: 52/34kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"DBs Rearleg Elevated Split Squat
8/8 x3sets
*super set with 10 Hang Wiper
WOD1
EMOMx12
1) 35 -50 DUs
2) 8 Burpee Box Jump
3) 8 DBs G2OH
＜HIIT＞
W-Up
WOD1
"For time of
24 Air Squat
24 Push Up
24 Straight Leg Sit Up
24 Reverse Lunge
400 Run
*Body Weights
WOD2
3rds for time:
12/10 cals on bike
8 American KB Swing
6 Inch Warnm Push Up or 3Wall walk
rest 1;oo repeat
WOD3
"No score! Just Get it done
10 Devil's Press
20 Burpee
30/24 Calories on Machine
WL
a) Snatch Balance
5sets x 5reps
tall Clean
3sets x 5reps
b) Hang Squat Snatch 8sets x 3
@40% -60%
or Building up to heavy
c) Hang Squat CLean 8sets x 3
@40-60%
or building ip to hevay
d) Jerk
60-70% 6sets x 5 reps
