2025/07/15
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
BSQ
Find 3RM for today in 12minute
then 1set of AMRAP @-20kg from 3RM
+
3sets of
8-12 Dips
8-12 Barbell Arm Curl
8-12 Lateral Raise
WOD
as far as possible for 5minutes
3-4-5-6........
3 DBs Thruster (22.5/15kg)
3 Toes To Bar
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
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 choice
WOD1
(30s ON / 15s OFF) *3set
KB Swing
Plank Hold (AD: Hand Stand Hold)
Bupee Over KB
WOD2
Every 3min x 3sets (24min)
(A) 500/400m Row
(B) 3R of CINDY
(C) rest
*Pull-Up: Banded/Feet-Assisted/Ring-Row
WOD3
Stretch or Core
WL
2025/07/14
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"""Clean
2sets x 3rep Light
2sets x 2rep Moderate
2sets x 1reps Heavy( 70%+)
*1min betwen sets
into
Jerk (from Rack)
2sets x 3rep Light
2sets x 2rep Moderate
2sets x 1reps Heavy( 70%+)
*1min betwen sets
WOD
2-2-2-3min work/1:00 rest
3 Power Clean 70%
75 DUs
Max reps of Bar Facing Burpee
*lateral burpee over the bar for big class
*score : BFB
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
Barbell Back Reverse Lunges
3x8reps (3↓１hold)
*super sets with 10 Side Plank Rotation each side with a light DB
WOD1
"AMRAP9
10 American KB Swing
20DUs/ 40Single
10 Sit Up
10 Air Squat
＜HIIT＞
W-Up
Coach's choice
WOD1
WOD2
WOD3
WL
2025/07/13
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Toes to bar progression
1. Beat Swings
2. Kipping Levers
3. Knee Raise(to chest)
4. Toes to bar
※Pull down on bar & get shoulders up, tuck Knees high
5 EMOM of
5~12 Toes to Bar
*ad :10EMOM
WOD
"Conditioning
-DU Sandwich-
Buy in: 100 Double Unders
3 Rounds of:
10 Burpee Chest to Bar
20 Dumbbell Clean & Jerk (10 each arm) – [22.5kg/15kg]
Buy out: 100 Double Unders
Time cap: 15min
Scale: Burpee to Target, Lighter weighted dumbbell
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
"Push press 3x10
super sets with 8ea Gorilla row "
WOD1
"3rds for time;
20/16 Cals row
16 Box jump Over
8 Burpee Broad Jump
12min cap:
＜HIIT＞
W-Up
Coach's choice
WOD1
"Amrap7
10DB Snatch
20DB Flatter kick
10DB GB SQ
WOD2
"Amrap5
20 shoulder tap
20 plank jack
20s Hollow hold
WOD3
Amrap10
200m run
15/12 cals machine
WL
2025/07/11
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Banded SumoDeadlift
4x8reps (65-75%+ Black Band)
*rest 2minutes
WOD
EMOMx16
1) 14 Wall Ball
2) 12 Alt DB Snatch
3) 12 Box Jump Over
4) 40DUs/80 Singles
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
"Strict press
5×10
superset
Hollow Hold
20s~30s "
WOD1
"AMRAP 12min
400m row
20KB Swings
10 Burpee"
＜HIIT＞
W-Up
Coach's choice
WOD1
"For time：
50 Wall Ball
40 Box Step Up with MB
30 Hand Release Push Up
*9min cap
WOD2
with your Partner
3rds fort time
16 single Arm DB thruster(Syncro) 8ea
20 Burpee* Share the reps
24 DB Goblet Revese Lunges(Syncro)
*12min cap
WOD3
3rds of
30 Sit Up
30s Plank
WL
1)
No Feet Snatch
3sets x3reps *add weitghts
Focus: スナッチの引き動作における、より長く、より強力な脚の使い方をマスター
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
5x1 @75%+
3)
Halting Clean Deadlift + CLean
5x1 @75% +
4) Power Jerk + Jerk
5x1 @75%
5)"Clean /Snatch Pull to hold
4x3 (90-105%)
2025/07/12
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Thruster from floor for 10minutes
WOD
"Part A: 0:00 – 5:00
3 Rep Max Thruster
Score is kg
Part B: 5:00 – 13:00
For Time (8-minute cap):
75 Wall Ball Shot
50 Deadlift
– Tiebreak Time –
25 Bar Muscle-up
Time Cap 8 minutes
Score is Time OR Reps
*Men 100kg (220lb) / Women 70kg (155lb)
*scale: 80/55kg , 60/35kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
Back Squat 15-15-10-8-6
*athlete may choose Front Squat or Overhead Squat
WOD1
"2rounds for time (10min)
10 Pull Up
15 DB Front Sqaut
20 DB alt snatch
25 Push Up
30 DB lunge
Advanced : 3rounds
＜HIIT＞
W-Up
Coach's choice
WOD1
"Strength & Power
5sets of 20sec on/ 10sec off
BB Back Sqaut
DB Goblet Sqaut
KB Gorilla row
1min off
WOD2
"HIIT Conditioning
16 EMOM
1) KB movements variation
2) Push up variation
3) Cardio machine
4) Rest
WOD3
"Core & Mobility
5min AMRAP
20 Russian Twist (R+L=2)
15 Glutes Bridge
30s Side plank(R)
10 DB Lunges
30s Side plank(L)
WL
SNATCH
(A) (3+1) x 4-5sets
Snatch Balance
+OHSQ
(B) (1+1)
Power Snatch
+Hang SQ Snatch"
CLEAN
(C) 3-Position Clean
*floor, hang, mid-thigh
JERK
(D) (1+2) 4-5set
Push Press
+2 Jerk"
ACCESSORY
(E) BSQ/FSQ/OHS
3-4sets x 3reps
*2-3% heavier than last week
2025/07/10
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A→B
A) Push Press 5sets x 5reps
*add weights every sets
B) Inverted Row 4sets x 8reps ( Tempo 2↑1-2↓）
WOD
Total Body Thrash
3rds for time;
200m Run
5 Left Arm Overhead Lunges (FWD)
5 Right Arm Overhead Lunges
10 Single DB Box Step Up (60/50cm)
10 V-Up
*22.5/15kg, master 17.5/12.5kg
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
"Squat strength:BSQ,FSQ,OHSQ
10-8-5-5-5
each set, Side plank 30/30sec
*Athlete Choice"
WOD1
"Mini Chipper Style
For Time:
40 Wall Ball
30 Sit up
20 Push up
10 Pull Up / Ring Row
5 Light weight Devils Press
400/300m Row "
＜HIIT＞
W-Up
Coach's choice
WOD1
30/10 3sets
1) Lunge Complex( Jump)
2) Cross V-up
3) Inch Worm Push Up
4) Burpee
WOD2
5min AMRAP
60/45 cals
in the time remain max reps of WB
WOD3
AMRAP5
8 DB thruster
8 Renegade Row ( Push Up + Row=1)
8ea Lunges
WL
A) Snatch Flow
Muscle Snatch → Overhead Squat → Snatch Balance
（2+2+1）× 4 sets
*Pull動作をゆっくり意識 → 支えるバランスへ移行
軽〜中重量（フォームと連動）
B) Clean Movement Chain
Hang Power Clean → Front Squat → Jerk (Split or Power)
（2+2+1）× 4 sets
Hangからキャッチ→支える流れを意識。
70%前後
C) Core & Mobility
2× L-Sit Hold（10〜20sec）
2×10 Goblet Squat
2×10 Scap Pull-up or Ring Row
2025/07/09
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hang High Pull + hang Power Snatch
for 10minutes find 1RM for today
then
3sets of 10 Hang power Snatch
@30-40% of HNG Pwr Snatch
*1min rest between
WOD
AMRAP 14min
50/42 Cals Row
40 T2B or 50 Hang knee Raise
30 Wall Ball
20 Power Clean (115/85#)
10 Bar Muscle Up
*ad ; 135/95#
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:3sets
tabata ( 20 on/10off x4sets x 4exercise )
1) Plate Russian Twist
2) Sit UP
3) Leg Up
4) Bicycle Sit Up
WOD1
For time of (11min cap)
1000/900m Row
3sets of
10 DB Front Squat
10 DB Push Press
10 DB Deadlift
Urawa Strength
Week 4
A)One and a quarter Back squat
8,6,2,8
*2nd 8 heavier
B)Close Grip Bench Press
4,3,2 @30×1
rest 2-3min
*All set tough!!
C) Supinated Strict Pull up
15reps *Accumulate
rest 90sec×3sets
D) Box Jump（High）: 2 sets of 5 reps
Hollow Rock Hold: 2 sets of 30 sec
＜HIIT＞
W-Up
Coach's choice
WOD1
AMRAP5
5 Push Up
8 Sit Up
5 Box Jump
10 Air Squat
WOD2
2rds for time;
500/400m Row
16 DB reverse Lunges
12 Burpee
8 V-Up
4 Devil's Press
*12minutes cap
WOD3
EMOMx10
1) 40DUs/ 50 Single
2) 15/12 Rowing
3) 10 KB Swing + 10 Squat
4) 6Shuttle Run
5) Rest
WL
