2025/02/24
MON
＜CrossFit＞
Clean + Skill WOD
Warm-Up:
Coach's Choice
Skill, Strength:
Clean Deadlift + 2 Low Hang Clean for 10min
*squat or Power Athlete Choice
then BSQ 2RM in 5sets (15mins)
WOD
21-15-9
empty Bar thruster
Chest to Bar Pull UP
*scale; pull Up/Banded Pull Up/ Ring row
time cap: 8min
Light:
Skill, Strength:
3sets of
20 Hollow Rock
20 V-Up
20s L-sit Hold on box
rest 1-2min
WOD1
FGB Style (30s work;30s rest )
1) Wall Ball
2) DB Push press
3) KB Swing
4) Box Jump
5) Cals Row
6) Rest
＜HIIT＞
Warm-Up:
Ladder & Banded Hip exercise
WOD1:
3sets of
8 KB Swing
10 Hip Thrust
6/6 DB Reverse Lunges
WOD2:
Every 90s x6
o) 1 rds of cindy
e) 30-100 DUs (rest 30s at least )
*cindy ; 5 Ring Row + 10 Push Up + 15 Air Squat
WOD3:
for time;
with your partner
30 Calories on Row
30 Shuttle Run ( 15 m =1rep)
30 Calories on Bike/ 40 cals on Skii
*12min cap
WL:
2025/02/23
SUN
＜CrossFit＞
DB WOD
Warm-Up:
Coach's Choice
Skill, Strength:
Building up to workout weights
then
Every 2 Minutes x 6 Rounds (3se each)
Odd: 12-15 Box Jumps @24/20
Even: 8-12 Deadlifts @225/185lbs
WOD
For time
40T2B
40/35 Cals Row
*ad; 50/45 each
10min cap
Light:
Skill, Strength:
Sumo deadlift High Pull
4x6reps
WOD1
AMRAP10
5 Man Maker ( Push Up -Row-Row -CLean-Thruster )
10 Sit Up
20 DUs
＜HIIT＞
Warm-Up:
"Dynamic Warm Up
SHoulder Mobility
WOD1:
AMRAP6:
10 Dips (on a bench/box )
10 Ring Row
10 Sit ups
10 Double leg raise
WOD2:
EMOMx10
6 DB Hang Clean & Press (using moderate weight to go unbroken)
10 Air Squats
*this should take :30-40 seconds a minute.
WOD3:
"AMRAP4min
400m Run or Row ( 500m row for boys)
in the time remaining Max reps of DUs / Single
WL:
2025/02/22
SAT
＜CrossFit＞
DB WOD
Warm-Up:
Coach's Choice
Skill, Strength:
Power Clean of today's 1RM in 10min
then
EMOMx10
Odd: 5 Power Clean & Push Jerk @70% 1RM
Even: 15-25’ HSW/20-30s HS Hold/30s Plank
WOD
For time of
3-6-9-12-15
single DB Hang Clean (22.5/15)
Single DB Deadlift
Single DB Snatch
*each side
10min cap:
Light:
Skill, Strength:
Back Squat / Front Squat
Strength; 3 set x 5reps
Body Make: 3sets x 10reps ( 2↓）
*rest 90sec
*warm up 2sets
WOD1
With Your Partner;
60 Sit Up
60 Wall Ball
60 box jump-overs 24/20
60 Cals Row
15miin cap
＜HIIT＞
Warm-Up:
Bodyweight warm up
WOD1:
AMRAP5
10 Air Squat
10 Ring Row
5 Push Up
5 Sit Up
WOD2:
For time;
30 Burpee
25 KB or DB DL
50 WB
20 Burpee
15 KB or DB DL
30 WB
10 Burpee
*14min cap
WOD3:
2rds of max calories on row
60sec of Air Chair
60sec of max calories on machine
rest 1min-
WL:
SNATCH
A) Every 2min *5set
3-Position Snatch
*(Floor, Below-Knee-Hang, Mid-thigh)
🔹 ポイント
2回目、3回目の試技では、より積極的な伸展（エクステンション）と素早いターンオーバーを意識し、バーを加速させること
B) Floating Snatch DL
4set *3rep
🔹 ポイント
引き始めからフィニッシュまで、バランスと正しいポジションを維持することを意識する
CLEAN & JERK
C) BTN Split Jerk Balance
+ BTN Split Jerk
+ Jerk 5set
🔹 ポイント
各セグメントでしっかりと止まり、ポジションの確認と安定性の向上を目指す。
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
🔹 ポイント
ボトムでの安定性を高め、キャッチポジションで崩れないようにする。
2025/02/21
FRI
＜CrossFit＞
Deadlift
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift 4sets x 5 reps
Aim : 67%, 72% 79%, 85%+
2-3set of warm Up:
*focus on technique, back and down shoulder blades( 肩甲骨下制）、Rib cages down (肋骨ダウン), Push The earth( 地球踏み込む）
WOD
for time of;
1500/1250m Row buy in-
3rds of
10m DB Walking Lunges
15 Box Jump Over
20 American KB Swing
*16min cap
Light:
Skill, Strength:
3sets of
8/8 Barbell Step Up ( barbell Back )
10 Push Up
10/10 Chainsaw DB Row
WOD1
12 min AMRAP
2,4,6,8......
Cal Row
Burpees
Air Squat
KB American Swings (24/16kg)"
＜HIIT＞
Warm-Up:
SHoudler Prep +Banded Hip Exercise
WOD1:
AMRAP 8
20 WB
16 DB Front Rack Reverse Lunges
12 KB Swing
*goal:3rds
WOD2:
AMRAP6
1-2-3-4-.......
Bar Facing Burpee
Hang Knee Raise
Alt DB Snatch
WOD3:
as group :
30 Sit Up
30 Hollow Rock
30 Russian Twist ( R+L=1)
30 Flatter Kicks ( R+L=1)
30 Back Extension
WL:
Snatch :
3 Snatch Push Press + 2 SNatch Balance + 1 Overhead Squat
3sets
3snatch x5sets
( *athlete choice, Power or squat )
Clean Complex
Power Clean + 2Hang Clean + 2front Squat
5sets *builid up to heavy
Jerk
Power Jerk+ Split Jerk
5sets
"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 "
2025/02/20
THU
＜CrossFit＞
Front Squat + Jump
Warm-Up:
Coach's Choice
Skill, Strength:
in 15minutes Front Squat 3x5reps @building up to heavy (65-75-85%)
*after each sets, 5 Box Jump( landing 2 feet almost straight)
WOD
2sets for total time;
500/450m Row
20/15 Cals bike
20 Burpee
-rest 2;00-
ad; 3rds for time
Time cap: 18min
Light:
Skill, Strength:
3sets of
10 RDL
7 Bent Over Row (pronated wide grip)
7 Bent Over Row (supinated narrow grip)
30-40sec Plank Plus
*scapular protraction on Plank Plus
WOD1
AMRAP 12min
10 DB Box Step Over
20 DB Snatch
30 DUs / 45 Singles
＜HIIT＞
Warm-Up:
Coach's choice
WOD1:
AMRAP 6min
8 DB Clean & Press
4 Push Up (wide)
4 Push Up (narrow)
20 Mt. Climber
WOD2:
For Time (12min)
100 Cal / 80 Cal Row
*Every min 5-7 Wall Balls
*start from Wall Ball
WOD3:
3sets as group
15 Situp
30sec Plank variation
10/10 SL Hip Bridge
30sec each Side Plank
WL:
SNATCH
Focus: Strength off the floor, stability in receiving positions
A) Deficit Snatch Deadlift – 4 sets of 3reps
B) Snatch Pull + Hang Snatch (Below Knee) – 4 sets of (2+1)reps
C) Overhead Squat with Pause (3 sec at bottom) – 4 sets of 3reps
CLEAN
Focus: Pulling power, stability in the catch, and overhead confidence
A) Deficit Clean Deadlift (Slow eccentric, 3s down) – 4 sets of 3 reps
B) Hang Clean (From Below Knee) + Front Squat – 4 sets of (2+1) reps
C) Push Jerk + Split Jerk – 4 sets of (2+1) reps
ACCESSORY
High Box Jump 3sets x 5reps
2025/02/19
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
①Every 2minutes x 4
8-6-4-2- Strict Press
②Every 90sec x4
8-6-4-2 Power Jerk
①→②の順で行う
WOD
AMRAP 12
15 T2B
30 2 KB Deadlift(24/16)
60 DUs /90 SIngle
Light:
Skill, Strength:
AMRAP6
5 Renegade Row ( Row + row =1)
5 Squat clean
5 Push Press
5 Burpee
WOD1
EMOMx12
1) 5 Goblet Squat + 8 KB swing
2) 12/10 Cals on row
3) 10/8 Bike cals
4) Rest
＜HIIT＞
Warm-Up:
Dynamic Warm Up
WOD1:
For time;
3rds of
60 DUs/90 SIngle
10 DB Thruster
-rest 4min-
**advanced; 4rd
*time cap. 10min
WOD2:
For time;
3rds of
15/12 Calories
12 Alternate DB SNatch
-rest 4min-
**advanced: 4rds
*time cap;10min
WOD3:
For time;
3rds of
40 Bicycle Sit Up
30 Mt.CLimber ( R+L=2)
20 Cross V-Up
10 DBs Hang Clean + Push press ( Between feet)
*time cap; 10min
WL:
With Coach :
20min cap :
24 Bar Facing Burpee
then
3 rounds of
6 PC 205/135#
16 TTB
3 rounds of
16 DL 205/135#
8 BMU/ C2B/ Pull Up
then
24 Bar Facing Burpee
*重さは自由に変えてOKAY
STRENGTH by Fumiya:
Back Squat:
W-up : 5(40%)-5(50%)
Main : 10-10-10(60~65%)-8-8(70%)
*Scaling option(Reduce 250~500 TV from last week)
W-up : 5(40%)-5(50%)
Main : 8-8-8(50~55%)-8-8(65%)
Strict Press:
W-up : 5(50%)-5(60%)
Main : 10-10-10(70%)
*Scaling option(Reduce 50~250 TV from last week)
W-up : 5(50%)-5(60%)
Main : 8-8-8(70%)
Accessories:
Accessory Block 1 (Lower Body Focus) - 5 min
Bulgarian Split Squat (BW or holding a plate) - 10 reps per leg × 2 sets
Seated Calf Raises (Plate on Knees) - 15 reps × 2 sets
Accessory Block 2 (Upper Body Focus) - 5 min
Dumbbell Arm curl - 10 reps × 2 sets
Banded Face Pulls - 15 reps × 2 sets
2025/02/18
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Deadlift + 2 Low Hang Power Snatch for 10min
Back squat 3RM In 4-5sets in 15minutes
WOD
AMRAP6
1 -2-3-4-5....
Snatch (45/30)
2-4-6-8-10......
Lateral Burpee over the bar
Light:
Skill, Strength:
Push Jerk Technique & Strength Work (15 min)
Push Jerk Progression Drills (Focus on form & movement)
1)Dip & Drive × 3
2)Tall Jerk × 3
3)Push Jerk with Pause (Hold in catch position for 2 sec) × 3
4)Push Jerk 2 × 5 reps (Light to moderate weight, focus on technique)
5)Strict Press 2 × 8 reps
WOD1
"3R For Time(14min Cap)
350m Run / 400m Row
21 KB Swing
12 Pullup / Ring Row
＜HIIT＞
Warm-Up:
Coach's choice
WOD1:
Core Training 5-10minutes
WOD2:
20min AMRAP
600/500m Row
10 DB Push Press
20 Air Squat
10m DB Walking Lunges
20 KB DL jump
10m SA Farmers Carry
WOD3:
Lots of strech
WL:
