2025/09/04
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Kipping Practice
Level1;Kipping （Beat Swing )
Level2 : 2 Kipping + Hip Drive ( Big Kip)
Level3; 2Kipping +1-2 Kipping Pull Up
Level4; 2 Kipping +1-2 Kipping Pull Up + 2Kipping
Try Pull Up/C2B/ Muscle Up
*hollow/Arch Positionをしっかりマスター
into
Strength
3sets of 10reps Banded C2B Pull Up
WOD
"5rds for time;
250/200m Row
10 Deadlift 135/95lbs
10 T2B / Hang Knee Rasie
* ad: (185/125lbs)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Deadlift
10 Weighted Hand Knee Raise
WOD1
For time;
4rds of
200m Row
15 Wall Ball
＜HIIT＞
W-Up
Ladder
WOD1
Core 30s on 15 s off x3
1) Plank SHoulder Tap
2) DOuble Leg Raise
3) Bicyle Sit Up
WOD2
AMRAP10
10 KB Swing
10 Burpee
10 Box Jump
10 Air Squat
WOD3
60/50 Cals for time;
WL
2025/09/03
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Front Squat 5sets x 5reps
set1+2 : 70%
sets3:75%
sets 4: 80% +
*記録がない人は70％以上の重さで5回5セットやりましょう
WOD
2-2-2-3minutes work/1minute rest
10 Lateral Burpee Box Jump Over @24/20""
15 Sit Up
in remaining time of Max cals row
*score; total Caloreis
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
EMOMx9 ( 40s on/20s off)
1) DB or Kb Plank through
2) Reverse Crunch
3) Bicyle Crunch
WOD1
2 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run/500m Row
*BW
＜HIIT＞
W-Up
WOD1
"EMOMx6
o) 20 Jumping Lunge
e) 6 Push Up + 6 Ring Row
WOD2
"For Time (8min)
40-30-20-10
Double Under
V-Up / Sit-Up
WOD3
"AMRAP8
200m Run / 250m Row/400m Bike
10 DBs G2OH
5 Burpee
WL
2025/09/02
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
SNatch Complex for 15min
High Hang Power Snach +
Hang Snatch( Below Knee ) +
Floor Snatch
*building up to heavy
*股関節からの爆発、下に素早く潜る
WOD
"For time;
80 A DB box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
*ad 50/35
time cap: 12min
Goal : Sub 10min
LIGHT
Warm-Up
1 set:
3:00 row
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 kettlebell windmills/arm
1 set:
:30 up-downs
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
1 set:
:30 burpees
10 single-arm kettlebell presses, right
10 single-arm kettlebell presses, left
Skill, Strength:
3sets of
10 Push Press
10 Weighted Hang Knee Raise
WOD1
3rds for time;
11 Ring Row
11 Burpee
15/12 Bike Calories
9 DB Thruster
*12min cap
＜HIIT＞
W-Up
WOD1
AMRAP5
10 Air Squat
10 KB Swing
5 Push Up
5 Sit uip
WOD2
Team of 2 :AMRAP7
2000m Bike ( SPlit )
50 BW Lunges ( Syncro)
Max DUs ( one work, one rest)
WOD3
For time;
2rds of
200m Run
250/200m Row
20KB Swing
9min cap
WL
2025/09/01
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
4rds of
15s L-sit Hold ( Ring or Box )
10 Sit Up
10 Hollow Rock
20 2 Count Flatter Kicks
WOD
AMRAP5 x 4 -1minrest beween (25min WOD)
a)
500/400m Row
AMRAP in the time remain
10 WB
10 Sit Up
b)
500/400m Row
AMRAP in the time remain
10 KB Swing
10 Burpee
c)
500/400m Row
AMRAP
10 Pull Up / C2B
10 Box Jump
d)
500/400m Row
AMRAP of
Max Reps Of DB Thruster
*Small Class =barbell Thruster
LIGHT
Warm-Up
"Squat Prep
Box Jump 3x3
Skill, Strength:
Back Squat
8reps x 5 sets
*add weights every sets
WOD1
For time:
5 wall walks
1000/800-m row
5 wall walks
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
2025/08/31
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Barbell Complex
Review movements. Then,
Every 2:00 × 6 sets:
• 4 Front Squats
• 4 Hang Squat Cleans
Load: Moderate (~60–65% of FS 1RM) or a load you can keep unbroken each set
Focus: Front rack position, breathing pattern, consistent bar path
Start from the rack.
WOD
"For Time — Time Cap: 18:00
100 Hang Power Snatches (barbell) @ 35/25 kg
Penalty1: Every time you set the bar down → 200 m Run
Penalty2:5 sec pause in the hang also counts as a break → 200 m Run
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Core & Shoulder Stability Work
On a 12:00 Clock, complete 3 sets:
10/10 Side plank powell raise
10/10 Dumbbell External Rotation
20 Banded Pull apart
20 Hollow Rock"
WOD1
"For time of 10minutes cap
50/40 Calories Machine
*every 10 Calories : 5 Push Up+ 10 Lunges(BW) + 20 Russian Twist
＜HIIT＞
W-Up
Coach's Choice
WOD1
"EMOM6
o; 15 KB Deadlift
e: 16 Lunges ( 8/8) "
WOD2
"8sests for time: 12minutes cap
5 DB Cluster
5 Ring Row/Pull Up
5 Burpee
WOD3
tabata
1) Push Up
2) Cross V-Up
WL
2025/08/30
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deficit Barbell on Back Reverse Lunges
2/side *you pick weight
rest 2min × 5sets
*Since this is the final cycle, we’re going to push a little harder with a deficit version. Stand on a plate and let’s finish strong!
*super sets with 5-10 Reverse Grip Pull Up
WOD
Partner WOD
Share the reps with your partner
For Time – 25 min CAP
20-40-60-80
Hang Clean & Jerk (43/29 kg)
*After each round: 12/10 cal Row
*Take turn on the rower after every set
Scale Options:
Barbell weight: 35/25 kg, 25/15 kg
Row: 8/6 cal
*Reps can be split freely between partners.
Ad:115/95lb
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
8/8 Blgarian Squat
40sec Pkank
WOD1
With Your partner for time
80 Cal Row
80 Barbell Push Press 75/55lbs.
160/240 Double Unders+ Single
＜HIIT＞
W-Up
Coach's Choice
WOD1
5EMOM
8 DB Bent Over Row
6 DB Front Squat
4 DB Strict Press
*max 40sec , 20 sec rest at least
WOD2
Review Each Movement
DB Fight Gone Bad: 2rds
min1) Box Jump
min2) DB Push Press
min3 ) Wall Ball
min4) '20 sec 1H High Pull (R)(L)
min5 )Row
min6) Rest
WOD3
Stretch
WL
SNATCH
(A) 1RM Snatch
15min to find today's heavy single
CLEAN
(B) 1RM Clean & Jerk
15min to find today's heavy single
2025/08/29
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5 Sets of
4 Z-Press with DB or BB（中重量、フォーム優先）
6~8 Tempo Ring row（@ 3秒下ろし、1-0-3）
WOD
Interval
On a 3:00 Clock x 4 Rounds
200m Run / 250m Row（choice）
12 Dual DB Front Rack Walking Lunge（22.5/15kg）
8 Toes-to-Bar（sc: Hanging Knee Raise）
With time remaining → Max Burpee Over DB
Rest 1:00 between rounds
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
DB FSQ (tempo 31x1)
10×3rep
Ring row(3↓1↑)
10×3
WOD1
Every4:00x3
250/200m Row or 200m run
10 Single Arm KB Box step up
10 KB side Pull
15 Air squat
*Ad DB Front SQ
＜HIIT＞
W-Up
Coach's Choice
WOD1
Amrap9
10 DB Bench Press
10cals row Easy pace
WOD2
For Time 3rd
10Box Jump
10Plate G20H
10Wall Ball
10Burppe over the WB
WOD3
Tabata core
H2R
Crunch Hold
WL
1. FSQor OH SQ 6sets x 5reps
*安定感＋立ち上がりを意識
2. Dip Jerk @80% 8*5
3. SNatch
60% HS 3*8 or Building up heavy
4. C&J
60% (3+3) x6 or Building Up Heavy Single
