2025/11/02
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Jerk Complex
Press+ 2Push Press + 3Split Jerk x5sets
*review Press movement & Split Jerk
then Building up to heavy
WOD
"For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups/ MB Sit Up
30 pull-ups
20 strict pull-ups
10 bar muscle-ups/ C2B / Pull Up
*Pull Up は負荷を替えながら
*22min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Squat Varitation
6reps x 3set (75-80%)
*super sets with 8 MB Clean
*practice Front, Overhead, and Back Squat with PVC then 3sets of 6
WOD1
"EMOMx12
min 1- 10 / 8 als bike
min 2- 10-15 sit ups
min 3- 12/10 cals row
min 4- 8 single arm devil's press
＜HIIT＞
W-Up
Coach's Choice
WOD1
"Core !20sec on/ 10sec off x2rds
1) Sit Up
2) Flatter Kicks
3) Bicyle Sit Up
4) Plank Hold
5) Mt,climber
WOD2
"AMRAP6
12 American KB Swing
10 Air Squat
WOD3
"AMRAP3
Burpee Box Jump Over
rest 2:00
AMRAP3
Woman Maker
(Push Up + Row + Row + G2OH )
WL
2025/11/01
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"3sets of
10 DB Squat Clean ( As heavy as Possible)
5-20 Kipping Pull Up
*バタフライでも可
**rest 2;00 repeat !"
WOD
Japan Chanpin ship Evet2For time
Buy-in
40 Dumbbell Devil’s Press
2 rounds
12 Handstand Push Up
12 Dumbbell Box Step Over
2 rounds
12 Handstand Push Up
24 Box Jump Over
Cash-out
40 Dumbbell Clean & Jerk
Time Cap 20minutes
*scale; Hand release Push Up
Men
50lb Dumbbell × 2
24 inch Box
Women
35lb Dumbbell × 2
20 inch Box
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3 strict Press + 3 Push Press x4sets
*super sets with 16 Cossack Squat "
WOD1
EMOMx12
1）200mRun
2) 10-15 BoxJump
3) 10Ring Row + 10 Push Up
4) 10－15Sit Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
"Jump Rope & Core ! 2rds (20s on/10s off)
20sec of Jump Rope (Coach Choice)
20sec of Front Plank
20sec of Jump Rope
20sec of Side Plank (L)
20sec of Jump Rope
20sec of Side PLank (R)
20sec of Jump Rope
20sec of Reverse Plank
*rest 1;00 repeat "
WOD2
EMOMx5
6 Clean
5 Front Squat
4 Press
*barbelll or DB
WOD3
with your partner
100 Cals row
100 KB Swing
100 Wall Ball
100 Sit Up
*cap :22min
WL
2025/10/31
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat 5RM Test ! Go heavy !
WOD
For Time Halloween WOD !
10 Burpees
31 Russian Kettlebell Swings (70/56 lb)
10 Burpees
31 Box Jumps (24/20 in)
10 Burpees
31 Hang Clean (75/55 lb)
10 Burpees
31 Pull-Ups
10 Burpees
31 Ball Slams (10/6kg)
10 Burpees
31 alt Dumbbell Snatches (50/35 lb)
1,031 meter Row or 2mile ! on bike
:30min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of(heavy 1)
20Bent Over row (BB) ( 1sec pause @ top)
20 Narrow Grip Bench Press ( 1sec pause @ bottom)
10/10 Russain Twist
WOD1
For time15minutes cap
10 cals row
31 Single Arm db hang Clean Jerk
10 cals row
31 DBL DB Snatch
10 Cals Row
31 Single Arm Devil's Press
＜HIIT＞
W-Up
Coach's Choice
WOD1
"3rds for time
10 WOman Maker
31 DUs
WOD2
"For time;
50 /40 Cals Bike
40 Single Arm Devil's Press
*10minutes cap
WOD3
Core Taku Choice
WL
"A) Snatch (20 min)
3 Position Snatch (hip, knee, floor)
5 sets of 1 reps (building to moderate weight, ~70–75%)
then Max Weight
B) Clean & Jerk (20 min)
Clean Complex
1 Clean Pull + 1 Clean + 1 Jerk
5 sets (work up to ~75–80%)
then Max Weight Clean & Jerk
Optional Strength (15 min)
Choose 1 depending on athlete’s needs:
●Back Squat – 3sets x 5reps (moderate weight, speed out of the hole)
●Pulling Strength – 3sets x 5reps Clean Pull or Snatch Pull at 90–100% of best lift
2025/10/30
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"3sets of 5repa each
Front Rack FWD Lunge
WOD
"
DT
5 Rounds:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Push Jerks (155/105 lbs)
*time cap 15minutes "
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"AMRAP6
10 pike Jump
15 V-Up
20 Leg Raise
WOD1
""Alter Ego""
Every 3:00 x 5 sets
5 deadlifts @ 70-75%
15 wall balls 20/14
＜HIIT＞
W-Up
Coach's Choice
WOD1
"""Push Pull""
For time
60 single arm DB hang clean & jerk
40 a DB step ups 24/20
WOD2
"For Time
30-20-10
Calories row
9-9-9
Strict Pull Up"
WOD3
"Finisher
10 DB Arm Curl
10 Banded Triceps extension
WL
2025/10/29
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"100 T2B For time;
time cap 10minutes
WOD
"20:00 EMOM(FGB Style)
Min 1: Max Wall Balls in 40s (cap at 20)
Min 2: Max Row Calories in 40s (cap at 16/14)
Min 3: Max Strict Hand Release Push-Ups in 40s (cap at 15) or HSPU
Min 4: Max Burpee in 40s (cap at 10)
Min5:rest
👉 Each week you’ll accumulate ~200–300 reps across cardio + pressing patterns, keeping intensity manageable but progressive.
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
5 Press + 5 Push Press
10 DB Rear-Delt Fly (slow eccentric
10 Sit Up
WOD1
with a partner for time
split the wod however you want in any order
120 KB Swing
90 box jumps 24/20
60 burpee
30 Ring Row
＜HIIT＞
W-Up
Coach's Choice
WOD1
"""CORE
3sets of
20s Side Plank (R) Arm Rotation
20s Side Plank (L)Arm Rotation
20s Plank Hold
20s Mt. Climber
1min rest
*no rest between movements
WOD2
AMRAP12
500m Row
200m Run
20 BW Lunges
20 Sit Up
20 DBs Push press
WOD3
50 Burpee Box Jump Over for time
WL
2025/10/28
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
3RM in 15minutes
*touch and go okay
WOD
AMRAP15
15/12 Cals row
9 Pull Up
3 Wall Walk
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
EMOMx6
o) 12 Hip Thrust
e) 6/6 Barbell FWD Lunge
WOD1
3 rounds for time of:
15 Box Step up
12 dumbbell snatches
9 burpees
＜HIIT＞
W-Up
Coach's Choice
WOD1
3rds for time
15 Air Suqat
15 Burpee
15 Plank Row ( total 15reps)
WOD2
AMRAP10
15/12 Cals row
9 T2B
3 Wall Walk / 6 Inch Warm Push Up
WOD3
Tabata Jump Rope
WL
2025/10/27
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Coach's Choice
WOD
For Time;
1,000 meter Row;
Then 10 Rounds of:;
7 Bar Facing Burpees;
3 Thrusters (95/65 lb);
Then,; 800 meter Med Ball Run (20/14 lb)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
6 Pull Up
9 Goblet Squat
12 Sumo Deadlift
WOD1
21-15-9 reps for time of:
Wall-ball shots
Row (calories)
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
