2026/02/01
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
1. Bulgarian Split Squat
• 4 sets × 10 reps / side
• Tempo: controlled down, smooth up
2. Side Plank
• 3 sets × 30–40 sec / side
WOD
"Team of 3, Time cap: 30min
For Time:
99/69 cal row
100synchro air squat
99/69 cal row
70synchro GTOH(plate45/25)
99/69 cal row
50synchro Burpees
LIGHT
W-Up
Coach's Choice
Skill, Strength:
"Strict Press
5x5
WOD
"AMRAP12
with your partner
p1) Row
p2) 12 KB Swing + 10 Box Jump Over + 1 WALL Walk
＜HIIT＞
W-Up
Coach's Choice
WOD1
"3 Rounds
10 DB Bench or Floor Press
10 Ring Row
15 MB Slam
WOD2
AMRAP8
4 Lizard Push Up
8 DB Snatch（Alt）
12 Lunge Jump
WOD3
"For time;
1000m Row/ 3200m Bike
60 Wall Ball
40 Box Jump Over
2026/01/31
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Sum of the Best of Each Lift
Clean
Bench Press
Overhead Squat
Time Cap: 30 minutes
WOD
Fran!
21-15-9 (95/65#) (43/29kg)
Thruster
Pull Up
*time cap 5min
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3sets
6 Deadlift ( Barbell )
9ea Bulgarian Squat ( DBs)
12 Push Up
WOD
EMOMx12 (40s on/ 20s off)
Station1) Devil's Press
Station 2) Cals Row
Station 3) Box Step Up
Station4) Pull Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP5
5 Push Up
10ea Flatter Kicks
15 Air Squat
WOD2
"インターバル（9分）
Every 90sec × 6set
20 Mt.climber
8 DB Hang Power Clean
残り休憩
WOD3
AMRAP8 with your partner
50 Box Jump
50 Wall Ball
50 Hang Knee Raise
SNATCH
(A) 15min
find today's heavy single
CLEAN & JERK
(B) 15min
find today's heavy single
ACCESSORY
(C) BSQ/FSQ/OHSQ
find 3RM
(D) SN-DL/CL-DL
3rep x 3set
2sec pause at lift-off
2026/01/30
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
4 Rounds for Total Reps in 13 minutes
Every 2:30 minutes, complete:
30/22 calorie Row
20 Toes-to-Bars
Max Alternating Dumbbell Snatches (50/35 lb)
Rest 1 minute after each round.
WOD
Finisher ;
3x10reps each DBs Walking Lunges
LIGHT
W-Up
Coach's Choice
Skill, Strength:
EMOM10
1)8 Strict Pull Up
2)20s Hollow Hold
WOD
4 Rounds For Time
250/200m Row
15 KB Swings
15 KB Goblet Squats
Time Cap: 12 min
＜HIIT＞
W-Up
Coach's Choice
WOD1
40s on / 20s off × 8 rounds
Hollow Hold
Russian Twist
Glute Bridge Hold
Bicycle Crunch
WOD2
EMOM 10
o)DB Thruster 10–15
e)Burpee Box Jump Over 8–12
WOD3
4 Rounds
40s Any Cardio
20s Rest
60s Jump Rope (DU / SU)
60s Rest
a) Balance Snatch 5reps x 5
b) 5 Snatch DL + 3 Power Snatch 3sets ( Light)
c) 15minutes 1rep max Snatch
d) 15minutes Clean Jerk
e) Clean Pull 2sets x 2
f) Back Squat 1 rep @95% 3rep x2 @85% or Pause Front Squat 2rep x3sets @75% , 80%,85%
2026/01/29
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Overhead Squat 5RM
10-8-5-5-5
*rest 2min between sets
WOD
2-2-2-3 ( 2min on/1min off )
22/17 Cals Row
12 BFB *Bigclass: lateral
AMRAP Thruster(61/43kg) in remaining time
*rest 1:00 between sets
score: total # of Thruster
LIGHT
W-Up
Tabata
交互
Russian Twist
Flutter Kick
Skill, Strength:
"3sets
10 Gorilla KBs Row
12 Bench Press
15 Banded Face Pull
WOD
EMOMx12 (45s on/15s off)
min1) Max of Devil's Press
min2) Max Of Box Jump Over
min3) Max of Cals Row
min4) Rest
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx 8
Odd：10 KB Swing+ 10 High Pull
Even：10 Sit Up+ 10 Toe Touch
WOD2
For time;
3 Rounds
400/300m Row
10 Renegade Row( Row + Row=2)
10 Push Up
Cap=10min
WOD3
Tabata
0)Hollow Hold
e) DUs
2026/01/28
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Bench Press Find 5RM for today
Ring Muscle Up Practice
WOD
"Karen !
150 WB For time!(12min cap)
Hyrox Option
1000m Run
30 Burpee Broad Jump
50 BW Lunge
100 WB
*cap 20min
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3sets
6 Back Squat
8 High Box Jump
10 DB Jerk
*rest 2;00
WOD
"AMRAP10
10 Burpee Over the KB
8 American KB swing
6 KB High Pull
＜HIIT＞
W-Up
Coach's Choice
WOD1
"AMRAPx8
6 Burpee
8 Box Step Up（DB or KB）
12 Air Squat
*cap: 8minutes "
WOD2
｜インターバル（10分）
Every 2min × 5set
12 DB Front Rack Lunge
10 KB Swing
8 T2B/ Lying Leg Raise
WOD3
"マックスエフォート
for 6minutes
Max Calories on
Bike/ Row / SKi
2026/01/27
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
a) SumoDeadlift
Find 8RM Sumodeadlift for today!
No touch & go reps. Feel free to use
straps.*同じ重さ
b) Barbell Hip Thrusts
3 Sets of 12-15 reps
Rest 2 minutes between sets.
WOD
For Time
30 Hang Squat Cleans (155/105lb)(70/48kg)
30 Pull-Ups
*cap 11min
LIGHT
W-Up
Coach's Choice
Skill, Strength:
BP 3x12
Pull Up 3x12
WOD
EMOM 16 min Workout
1) Run 200m or 200/150m row
2) 10 x DL
3) 10 x Sit Up/ T2B
4) 10 x Burpees to plate
max 45s work
＜HIIT＞
W-Up
Coach's Choice
WOD1
"2 Rounds for Time
500m Row
15 KB Swing
10 Push Up
*cap: 8minutes "
WOD2
"AMRAP10
12 DB Power Clean
8 Sit Up
12 Air Squat
WOD3
Tabata
o)Hollow Hold
e) Superman Hold
20秒ON / 10秒OFF × 8set
2026/01/26
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A)Back Squat
6RM in 12minutes
B) Back Rack Reverse Lunges (Alternating)
3 Sets of 10 reps (each leg)
Rest 2 minutes between sets.
WOD
"EMOMx15 (45s work/15s off)
1.min 15/12 cals on row
2.min Push Press 43/29 kg
3.min Pendly Row
4.min Plank Hold
5.min rest
LIGHT
W-Up
Coach's Choice
Skill, Strength:
"
EMOM 8min Workout
odd mins
Decline Ring Row x 8-10
Even mins
Push Ups x 8-10
WOD
3rds of
15 Sit Up
12 DB DL
9 DB Clean
6 DB Press ( Jerk)
12/10 Cals row
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
