2025/12/19
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pre-workout strength
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
WOD
1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches (65/95 lb)
– Perform 25 double-unders after each round.
*time cap 12min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
KB Complex 3sets
20m Single Arm Farmer's Carry (each Arm)
8/8 Single Arm KB FR Squat
8/8 Single Arm KB Deadlift
*rest 1:00
WOD1
For time;
30 Amrican KB Swing
600m Row
100 DUs
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 7
12 Mountain Climber（R+L=1）
10 High Plank Shoulder Tap（R+L=1）
12 KB Swing
10 Reverse Crunch
20 Double Under（or 30 Single Under）
WOD2
EMOM 20
1）8/6 Cal Bike
2）15 DB Thruster
3）10 Box Step Over
4）Max Burpee
WOD3
WL
2025/12/18
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
deadlift
find heavy single for today in 12mniutes
then (8-5-3-2-1 )
2 reps 3 sets @ 80+% of weight lifted in heavy single
WOD
EMOM 15 min alternating between
1) 250/200m row
2) 10-15 WB
3) 3 Wall Walk /x2 Inch Warm Push Up
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Squat 4x6
WOD1
2 rounds for time:
25 alt DB snatch
50 double-unders
15 Banded pull-ups
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 5
10 Sumodeadlift High Pull
10 Push Press
10 Squat Jump ( Bw)
WOD2
EMOMx12 (40s on /20s off)
1) Rowing
2) Burpee Broad jump
3) Bike
4) Walking Lunege
WOD3
Tabata Conditioning — Full Blast (4min)
Tabata (20 on / 10 off) x 8
1) DUs
2) Hollow
WL
2025/12/17
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Muscle Up Practice
then
stirct Press 5x5
WOD
For time;
30 Toes to bar
30 Box jump over (30/24)
30 Over head Squat ( 95/75#)
*ad：135/95
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
DBs Complex x 3sets
12 DBs Plank Row (6ea)
12 DB Cluster
12 DBL DB Snatch
**rest 1:00
*as heavy as possible
WOD1
For time:
30 burpees
600/500-m row
30 burpees*12min cap
Big Class; Partner up
Syncro Burpee + Share rowing
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP6
10 Air Squat
10 Ring Row
5 Push Up
5 Sit Up
WOD2
12 rounds with a partner:
9/12-cal row
10 burpees
8 double-DB power cleans
– Partners alternate rounds for 6 rounds each.
WOD3
Tabata Coach's Choice
WL
2025/12/16
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"FSQ
Find Heavy TRIPLE in 12minutes then
3reps x 2sets @70%+ of Heavy TRIPLE(2SEC PAUSE AT BOTTOM)
WOD
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Accumulate :30 in the holds.
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"
4 rounds:
2 Turkish get-ups/side
10 single-arm DB bent-over rows/side
20 Russian twists
WOD1
"EMOMx10
1) Row (40s)
2) Plank Variation (40s)
＜HIIT＞
W-Up
WOD1
"5rds for time;
12/10 cals row
12 Box Over ( Step opr Jump)
9 Push Up
*13min cap
WOD2
AMARP6
40 DUs
12 WB
WOD3
AMRAP5
10 Buroee Box Jump
5 Pull Up/ Ring row
WL
2025/12/15
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Power Snatch 4s x 3 r
Front Squat 4s x 3r
*重さを足しながら、フォーム練習
WOD
"5rds for time;
10 Power Snatch (43/29kg)
10 Front Squat
10 T2B or Toes to Something
15/12 cals row
*rest 1:30 (90sec)
*27min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Sumo Deadlift 3x8
Weighted Sit Up 3x8
WOD1
21-15-9
200m Run/ 150m Row
Burpee
American KB Swing
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
2025/12/14
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
BSQ 5SX10reps @60%
WOD
For time: Teams of 2
10R
3 Wall Walk
9 Deficit Push-up (45lb plate)
12 Burpee over DB
15 DB Snatch (50/35lb)
Note:
If performing solo, do 5 rounds and use rest-as-long-as-you-work pacing
(“You go, I go” format for a single athlete).
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
8 Barbell Deadlift *same wieghts
8 Goblet Squat
8 DBs Seated Shoulder Press
8 Sit Up(WEIGHTED SIT UP)
WOD1
For time!
4rds each ( with you partner )
55DUs /110 Single
18 WB
一人やってる間一人休み
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx10
Odd mins: 6 DBs DL + 6 Push-Ups
Even mins: 10/8 Cal Row (Ad: 15/12 )
WOD2
AMRAP 6
6 Dumbbell Thrusters
6 Ring Row
6 Sit-Ups
WOD3
Tabata Conditioning — Full Blast (4min)
Tabata (20 on / 10 off) x 8
1) Runner ( Goal: 60 *R+L=2)
2) Biycle Sit Up
WL
2025/12/13
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
DL 5x5 *add weights
WOD
10 rds for time; (share the rep)
10 G2OH (95/65)
10 Lateral Burpee over the bar
*do not drop the bar from OH Position!
*17 minutes cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
12/12 DB Walking Lunges
12 Push Up Row (6each)
WOD1
AMRAP10
20-40-60-80-100..... DUs
3-6-9-12-15..... DBs Thruster
＜HIIT＞
W-Up
Coach's Choice
WOD1
3) Tabata Lower Body — Leg Burn (6 min)
6 rounds of 20 sec work / 10 sec rest rotating through
Air Squats
Glute Bridges
Burpee
WOD2
2) AMRAP 8 — Engine + Core (8 min)
8-minute AMRAP:
12 Kettlebell Swings
10 Box Jump Overs
8 Toes-to-Bar (or nee Raises)
WOD3
EMOMx10
Min 1: 25-50 DUs
Min 2: 10-15 Wall Balls
WL
SNATCH
(A) (3+1) x 5sets
3 Snatch Balance
+ OHSQ
(70-75%)
(B) 10min
Snatch
CLEAN
(C) (2+1) x 5set
2 Segment Clean DL
+ CL Pull
(lift-off, below-knee, mid-thigh)
(D) 10min
Clean & Jerk
Accessory
(E) BSQ/FSQ/OHSQ
3set x 2rep (90+%)
(F) SL-DL
3set x 8rep
