2025/03/03
MON
＜CrossFit＞
Warm-Up:
Coach's CHoice
Skill, Strength:
Deadlift
4RM in 5sets
*add weights every sets
then 1 Sets of max reps of hip thrust at BW
WOD
EMOM20
1) 200m Run
2) 10 Box Jump Over
3) 3 Wall Walk
4) Max Reps Power Snatch
5) Rest
ad; 15 BJO, 4 Wall Walk
*goal -8reps
Light:
Skill, Strength:
3sets of
6/6 Lateral Lunges ( barbell Back
10/10 Half Kneeling Wood Up
WOD1
AMRAP9
25 DUs
9 Thruster ( barbell or db athlete choice)
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
EMOM 9
1)15KB Swing
2)15 KB Goblet Squat
3) 15 KB Deadlift
WOD2:
For time;
buy in 2000/1600m
then
3rds of
10 Burpee Box Jump Over
15 Sit Up
20 Air Squat
WOD3:
Tabata
1. T2B/HKR
2. Hollow Rock
WL:
2025/03/02
SUN
＜CrossFit＞
Warm-Up:
Row + WOD
Skill, Strength:
4rds for time;
500m Row
rest 3min
repeat
WOD
AMRAPx6
35 double-unders
12 Alt DB Snatch
Light:
Skill, Strength:
Bench Press 3x 10reps *add weights
Pull Up 3 x 5-10reps
WOD1
3rds For Time
12/10 Cals
10 Sit Up
10 Box Jump
10/10 Russian Twist
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
EMOM 9
1)15KB Swing
2)15 KB Goblet Squat
3) 15 KB Deadlift
WOD2:
For time;
buy in 2000/1600m
then
3rds of
10 Burpee Box Jump Over
15 Sit Up
20 Air Squat
WOD3:
Tabata
1. T2B/HKR
2. Hollow Rock
WL:
2025/03/01
SAT
＜CrossFit＞
Warm-Up:
Barbell Warm Up
Skill, Strength:
Power clean + Hang Squat Clean for 12minutes
WOD
"As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Light:
Skill, Strength:
3sets of
8 Heavy KB swing
10 Back Squat *add weights
6/6 DBs Box Step Up
WOD1
As many rounds and reps as possible in 15
minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
３レップづつバーピーとクリーンプレスの増やしていく
*参加人数が多く7.5メートル取れないときは距離を替えて、20FWDランジ実施
*連続受講者はBurpee Box Jump とKB Swingで代替
＜HIIT＞
Warm-Up:
Resistance Band Exercise
WOD1:
"AMRAP8
10 Flatter Kicks(R+L=1)
30a elbow Plank
10 Cross V-Up(R+L=1 )
10/10 Side Plank Rotation
WOD2:
As many rounds and reps as possible in 15
minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
３レップづつバーピーとクリーンプレスの増やしていく
*参加人数が多く7.5メートル取れないときは距離を替えて、20FWDランジ実施
*連続受講者はBurpee Box Jump とKB Swingで代替
(Breathing, SPM, Recovery Ratio...)
*record your score
WOD3:
Lots of stretches
or 6-8min CORE (Coach's Choice)
WL:
"SNATCH
A) Every 2min *5set
3-Position Snatch
*(Floor, Below-Knee-Hang, Mid-thigh)
B) Floating Snatch DL
4set *3rep
*(A)more aggressive extension and turn-over on second and third attempt to acceralate the bar.
*(B)focus on balance and position through entire pull."
CLEAN & JERK
C) BTN Split Jerk Balance
+ BTN Split Jerk
+ Jerk
D) 5set
Segment SQ Clean
+ SQ Clean
(pause at *off the floor, *below knee, *mid thigh)"
ACCESSORY
E) Power Clean to Push Press 4set *5rep
F) FSQ (2sec pause at bottom)
4set *3rep
*no pause or dip added in (E)
2025/02/28
FRI
＜CrossFit＞
Warm-Up:
Barbell Warm Up
Skill, Strength:
Power Jerk 3RM in 12min
WOD
"
For Times:
buy in -40/32 Calories on row
then 2rds of
20 Wall Balls 20/14
20 Sumo Deadlift high-pulls 75/55
20 Box Jumps 24/20
20 push-ups
18min cap
Light:
Skill, Strength:
"3 Rounds (For Quality)
8-12 Dumbbell Upright Row (each arm)
8-12 Narrow Push-Ups
Max Handstand Wall Hold
Rest as needed between rounds.
WOD1
AMRA12
8 Barbell Deadlift
10 Cals Row
12 Sit Up
14/14 Russian Twist
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:
Bulgarian Split Squat: 10 reps × 2 sets (each leg)
Single-Arm Landmine Press: 12 reps × 2 sets (each arm)
＜HIIT＞
Warm-Up:
Resistance Band Exercise
WOD1:
3 Rounds
12 Goblet Squats
:30 Weighted Plank
12 Jump Squats
Rest 1min
WOD2:
AMRAP5
10 DB Push Up Row
20 Flatter Kicks
10 Double Leg Raise
20 Russian Twists
WOD3:
"
EMOM 20
(Every minute on the minute for 20 minutes)
Min 1: 15/12 Cal Bike
Min 2: 10 Wallballs @ 20/14lbs
Min 3: 10Toes To Bar / Hang KNee Elbow
Min 4: 10 Burpees on the Plate
MIn5: Rest
*ad; 15 each
WL:
Snatch :
Prep:
3 Snatch Push Press + 2 SNatch Balance + 1 Overhead Squat
*3sets
Snatch
a)
75% 6sets x 3reps
b)
1RM
( *athlete choice, Power or squat )
Clean Jerk
75% 6sets x 3reps
or
1RM
"ACCESSORY:
Clean/Snatch Deadlift 3sets x 3reps (100%+)
High Box Jump 3sets x 5reps
Arm Curl 3sets x 12reps
Banded Triceps Extension 3sets x 12reps "
2025/02/27
THU
＜CrossFit＞
Warm-Up:
Barbell Warm Up
Skill, Strength:
Deadlift 5sets x 5reps
*building up
WOD
EMOMx12
1) 10/8 Bike
2) 20DUs+ 10-15 Pull Up
3) AMRAP Sqaut Clean 43/29
4) Rest
*ad: 61/43
Light:
Skill, Strength:
3set with light barbell (or DB)
8 Strict Press
8 Push Press
8 RDL
8 Bent Over Row
*AD: try without dropping the weight
WOD1
EMOM 12min
1+2) 20/15 Cal Row
3) 10 DB Box Step Up
4) 5-8 Devils Press
＜HIIT＞
Warm-Up:
Resistance Band Exercise
WOD1:
AMRAP 6min
6 DB Reverse Lunge (each side)
6 Renegade Row (Pushup +Row =1rep)
12 Situp
WOD2:
For Time (25min Cap)
5.000m/4.000m Row
*learn how to row long distance
(Breathing, SPM, Recovery Ratio...)
*record your score
WOD3:
Lots of stretches
or 6-8min CORE (Coach's Choice)
WL:
SNATCH
A) Floating Snatch Deadlift (3-second eccentric) – 4 sets of 3 reps
B) Hang Power Snatch (From Hip) – 4 sets of 2 reps
C) Snatch Push Press + Overhead Squat – 4 sets of (2+1) reps
Focus: Explosiveness, bar path efficiency, and overhead control.
バーの効率的な軌道、そしてオーバーヘッドのコントロール
CLEAN
A) Floating Clean Pull (No floor touch, controlled descent) – 4 sets of 3 reps
B) Hang Power Clean + Clean (Full Squat) – 4 sets of (1+1) reps
C) Jerk Balance + Split Jerk – 4 sets of (2+1) reps
Focus: Bar path control, leg drive in the clean, and split position accuracy in the jerk.
クリーンでの強いレッグドライブ、バーの安定した軌道、ジャークでの正確なスプリットを意識しよう
ACCESSORY
2sets
10-12 DB Floor Press with Glutes Bridge
10-12 Banded triceps
2025/02/26
WED
＜CrossFit＞
Warm-Up:
Barbell Warm Up
Skill, Strength:
Tabata Bike or Row for 80% effort
then
EMOM 10
2 Power Snatches
build to a heavy double
start with empty bar
WOD
For Time
30 Snatches (135/95 lb)
time cap: 9min
Good Times for “Isabel”
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
Light:
Skill, Strength:
AMRAP5
3 DB Deadlift
3 Hang Clean
3 Push press
3 Front Squat
WOD1
AMRAP8
35 DUs
9 ALt Single Arm Devil's press
9 Ring Row/ Pull Up
9 Sit Up
＜HIIT＞
Warm-Up:
Resistance Band Exercise
WOD1:
EMOM x8
o) 50 DUs
e) 12-15 Box Jump
WOD2:
For time;
Buy in 1500/1300m Row
3rd of
15 KB Swing
15 2DB Deadlift
15 Sit Up
WOD3:
Tabata
o) Jumping Lunges
e) Biycle Sit Up
STRENGTH by Fumiya:
Pre-1RM Strength & Power Session (Barbell-Focused Giant Sets)
来週はBSQ n Pressの1RM測定
Barbell-Specific Warm-up :
レスト短めにどんどん重さ上げていく。
● Back Squat x 5 @ 40% 1RM
● Strict Press x 5 @ 40% 1RM
● Back Squat x 4 @ 50% 1RM
● Strict Press x 4 @ 50% 1RM
● Back Squat x 3 @ 60% 1RM
● Strict Press x 3 @ 60% 1RM
● Back Squat x 2 @ 70% 1RM
● Strict Press x 2 @ 70% 1RM
Giant set(Main)
4~5sets of (25min)
1️⃣ Back Squat – 3 reps @ 80-85% 1RM (controlled & powerful)
2️⃣ Strict Press – 3 reps @ 80-85% 1RM (explosive drive)
3️⃣ Pause Back Squat – 2 reps @ 75% 1RM (2-sec pause at the bottom, explode up)
4️⃣ Push Press – 3 reps @ 75% 1RM (controlled dip & drive, heavy barbell speed)
Key Cues:
●Keep bar speed high – smooth but strong reps
●No technical breakdown – we want perfect reps, not grinding
●Stay aggressive but controlled
Accessories:
3 Rounds (Controlled Reps, No Rushing)
1️⃣ DB Front-Rack Step-Ups – 6 reps/leg
2️⃣ Seated DB Shoulder Press – 8 reps
3️⃣ DB Romanian Deadlift – 10 reps (slow eccentric, strong hip drive back up)
4️⃣ Half-Kneeling DB Windmill – 6 reps/side (shoulder stability & core activation)
2025/02/25
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Overhead Reverse Lunges
6/6 x 3sets
+ 1sets of 1min of Split Lunge Bottom Hold
WOD
5rds for times:
6 Front Rack lunges (each side)
6 Hang Knee to Elbow
8 hand release push-ups
10/8 Calories on row
*20min
Light:
Skill, Strength:
3sets of
8/8 Reverse Lunges
12 Barbell Hip Thrust
12 Sit Up
WOD1
For time
30-20-10
Alt DB Snatch
Box Jump
＜HIIT＞
Warm-Up:
Coach's Choice
WOD1:
6min EMOM
4 Wall Walk
*If you scary to go deep, hold 5sec on the top position
WOD2:
50-40-30 for time
WB
Ring row
Air Squat
WOD3:
9 EMOM
(1) 5-6 Pullup / 10 Ring Row
(2) 16 DB Reverse Lunge
(3) 30s Hollow Hold
WL:
