2026/02/16
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
5x5
*same weight, 80%ish of 1RM
WOD
rx
4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (35/50 lb) (20/20 in)
– Rest 3:00 between sets.
*fitness; 400/300m Row
*Complete each row in 2:15 or faster.
Aim to perform 1:00 or dumbbell box step-overs in each set.
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3sets
6 Closed Grip Bench
:30- :45 Elbow Plank
WOD
18-12-6-3 rep for time of:
Cal row
Burpees
Alternating hang DB snatches (10/15 lb)
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
2026/02/15
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"EMOM 12（4 rounds）
Min 1
Front-Foot Elevated Split Squat
8 reps / side
Min 2
Farmer’s Carry30 m heavy
Min 3
Weighted Hollow Hold
30–40 sec
WOD
"AMRAP 20
⸻
Light Cindy (Fatigue present)
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 30 sec after every round
⸻
Classic Cindy (No fatigue)
5 Pull-ups
10 Push-ups
15 Air Squats
⸻
Bar Cindy (Advanced)
5 Strict Pull-ups
10 Push Press
15 Overhead Squats
Load:
Men 43 kg
Women 30 kg"
LIGHT
W-Up
Coach's Choice
Skill, Strength:
"5x6r Deadlift
5x 5-10 Strict T2B
WOD
"AMRAP12
250/200m Row or 500/400m Bike
10 Box Jump
10 DBs G2 OH
＜HIIT＞
W-Up
Coach's Choice
WOD1
"Tabata
o:Hollow Rock
e: Super man Back Extension
WOD2
"30 work/30 off x3~4set *coach's Choice
1)KB Swing
2) DB Push press
3) Box Jump
4) Bike
5) Plank
WOD3
"EMOMx 6
o) Burpee
e) Rest "
*aim; 20 Burpee
2026/02/14
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"""Max Effort Upper Body in 20min
1) Push Press Cluster: 4 x 2.2.1 (10s), adding weight each set. Rest 2:00
2) Weighted (BW) Pull-ups: 4x 5 reps, AHAP. Rest 2:00"""
WOD
AMRAP 7:
3-6-9-12… etc.
Thrusters (65/100 lb)(29/45kg)
Chest-to-bar pull-ups
*scale option; pull up , jumping Chest2bar pull up
*open 18.5
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3sets
10 Inclince DB Chest Press
10 Ring Row
10 American kB swing
WOD
30s work/30s off x4
1) KB Swing
2) DB Push Press
3) DBs Box Step Up (40cm)
4) MB Ball Hug Walk Lunge
＜HIIT＞
W-Up
Coach's Choice
WOD1
"3sets
10 Hip thrust
15 ea banded Clam shell
10 DBs DL
WOD2
"For time;
40 KB Swings
30 Lunges (Goblet Style)
20 Banded Pull Ups( Strict)
10 Inch warm Push Up
20 Banded Pull Ups ( Strict)
30 Goblet Squat
40 Sit Up
*bigger class= Bent Over Row with DBs
WOD3
AMRAP10 (with your partner)
10/8 -cal row or 8/6 bike
12 Alt DB Snatch
– Partners alternate full rounds.
SNATCH
(A) 15min
Slow-Pull Snatch
+ OHSQ
+ Hang SQ Snatch
*Move slowly to mid-thigh (3-5sec)
once reached to mid-thigh
accelerate to full speed and complete the SNATCH
CLEAN
(B) 15min
Power Clean
+ SQ Clean
+ Jerk
ACCESSORY
(C) 3rep x 3sets
BSQ/FSQ/OHSQ
*2sec pause at bottom
(D) 4-5 sets
2 Dip Drive + 2 Jerk
2026/02/13
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
1a) DB Rows: 3 x 8-10 ea
1b) DB Front Squat : 3 x 8-10
1c) Side Plank: 3 x 15-30s ea side
WOD
AMRAP20 ( Mix Modal work)
5 Power Clean
10 Slam Ball
15 Box Jump with step down
30s ech SIngle Arm KB Farmer's Hold (with March)
*consistant pace Goal +5
LIGHT
W-Up
Coach's Choice
Skill, Strength:
6s x 5reps of Strit Press
superset with core
WOD
AMRAP 8:
35 DUs/ 50 SUs
6 pike push-ups / 8 Push Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOM 8
Odd: 30s Hollow Hold
Even: 15 Wall Ball
WOD2
EMOM 10
Odd: DB Ground to Overhead 12–15
Even: Burpee 12–15
Cash Out: 1000m Row
WOD3
ストレングスフォーカス！
a) power snatch 8s x1 r @80%
b)clean Jerk 8s x 1r@80%
c) Front Squat 4sets x 2 reps @80%
d) Behind Neck Jerk 5x5 @add weights
2026/02/12
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
for 10minutes
1 snatch deadlift with a pause at mid-thigh
1 snatch pull
1 hang snatch
– Build to a heavy set of the complex.
WOD
For time; 15min cap
100double-unders
10 snatches (65/95 lb)
80 double-unders
8 snatches (75/115 lb)
60 double-unders
6 snatches (85/135 lb)
40 double-unders
4 snatches (95/145 lb)
20 double-unders
2 snatches (105/155 lb)
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3sets of
12 DB Front Squat ( tempo 30x1)
8 Pull Up
WOD
For time:
30 Box Jump Over / box step-overs (16/20 in)
50 air squats
800/600-m Row
*12min cap
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 3x2
200-meter run
Handstand walk (50 ft)or Varitation
Max kettlebell swings (35/53 lb)
– Rest 1:00 between AMRAPs.
WOD2
"21-15-9 reps for time:
Double-DB box step-overs (20/35 lb) (20/20 in)
Pull-ups( Banded)
*7min cap
WOD3
6 rounds for time with a partner:
16/20-cal row
20 single-arm DB cleans (35/50 lb)
– Partners alternate full rounds (3rd ea)
*15min cap
2026/02/11
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Review Power Clean
find the workout weights in 10minutes
then review KB Snatch
WOD
5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (50/35#) (10 each arm)
2 minutes Rest
Master wieght: Weight: 165/115, 35/20
*cap: 22min
LIGHT
W-Up
Coach's Choice
Skill, Strength:
WOD
＜HIIT＞
W-Up
Coach's Choice
WOD1
Butty Work
3sets
10 Hip thrust
10 ea banded Clam shell
10 DBs DL
WOD2
For time;
40 KB Swings
30 Lunges ( Body weights)
20 Banded Pull Ups( Strict)
30 Step Ups, 20inch with KB
40 Sit Up
WOD3
AMRAP 8
p1) Rowing or Bike for meter
P2) 20 Flatter Kicks 10 Wall Ball + 5 Push Up
2026/02/10
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Thruster ( From Rack)
6reps x 5sets
*add weights every set ( start from 50%
WOD
AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)(61/43kg)
20 Muscle-Ups(ring)
LIGHT
W-Up
Coach's Choice
Skill, Strength:
Back Squat
5x5
*rest 2min between
*heavy !
WOD
2rds for time;
400/300m Row
15 Burpee Box Jump
15 DBs Thruster
*ad;Barbell
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx5 (with DBs)
6 DB DL
6 DB Front SQ
6 DB Bent Row
*add 1 rep each round
WOD2
For time;
21-15-9
Burpee
V-Up
American KB Swing
*10min cap
WOD3
For time: (with your partner,share reps )
1000m Row
1000m Run / 3200m Bike
200DUs /400 SIngle
*advanced ; 1人でやる
*18min cap
