2025/12/12
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A
Clean and jerk
7s x 1r @ 70% 1Rm
*Rest 1-2 min between sets
B.
Clean pull
3x3 @ 100% 1RM clean and jerk
*Rest 1-2 min between sets
WOD
21-15-9
Pull-Ups
Push Press (60/40 kg)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3 sets:
Single-arm KB farmers carry, right 50m
Single-arm KB farmers carry, left 50m
American KB Swing 10 reps
WOD1
5 rounds for time:
12 med-ball cleans (8/12 lb)
8 push presses (35/45 lb)
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 7
10/8 Cal Row
12 Reverse Lunge (BW)
8 KB Deadlift
6 Inchworm Push-Up
WOD2
For Time（15 min CAP）
3 Rounds:
400m Run
20 Goblet Squat
16 KB Swing
12 Box Jump
10 Burpee
WOD3
E90s × 6 Rounds（45s Work / 45s Rest）
R1：Lunge Jump
R2：Lateral Step Toes Tap
R3：Alternating V-Up
R4：High Plank Shoulder Tap
R5：Flutter Kick
R6：Burpee
WL
Warm Up: 3-5 reps each
1 BSQ
2 SNATCH Grip Press
3 OH SQ
4 Snatch high Pull
5 Hip Snatch
6 Double Pause Snatch ( Knee& Hip)
7 Snatch
8 Hip Clean + Dip Clean + Pause Jerk
9 Tempo Clean Jerk
a) Snatch for 15minutes
5min warm up :
emom x 10 @70%
Snatch
b) Clean Jerk
5min warm up
emom x10
Clean Jerk @70%
d)CLean DL
３x3
c) Tempo FSQ (Back) 4s x 5reps
3秒ホールド
2025/12/11
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deficit deadlift ( try on 35# , 15kg Plate )
find heavy single for today in 12mniutes
then (8-5-3-2-1 )
2 reps 3 sets @ 85+% of weight lifted in
heavy single
WOD
EMOMx15
min1) 25-50 DUs
min2) 12-16 DB Snatch
min3) 10-20 Wall Ball
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Squat 5x5
WOD1
EMOM 15
Min 1: 5 ring rows + 5 push-ups from the knees
Min 2: Max-reps alternating DB Snatches (10/15 lb)
Min 3: Rest
＜HIIT＞
W-Up
Coach's Choice
WOD1
3 rounds
10 dumbbell squat cleans
10 dumbbell push presses
10 Butterfly Sit Up
WOD2
Every2:00 x 5
15/12 Calories on row
10 WB
WOD3
Tabata
Jump rope
WL
2025/12/10
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Muscle Up Practice
then
stirct Press 5x5
WOD
AMRAP 9
3 Single arm dumbbell thruster 50/35
3 Box jump over 24”/20”
3 Toes to bar
6 Single arm thruster
6 Box jump over 24”/20”
6 Toes to bar
........
LIGHT
cWarm-Up
Coach's Choice
Skill, Strength:
DBs Complex x 3sets
12 DBs Plank Row (6ea)
10 DB Front SQ
8 DBs Deadlift Burpee
**rest 1:00
*as heavy as possible
WOD1
AMRAP 10:
5 dumbbell power cleans
20 double-unders
– Add 10 double-unders each round.
– Use two dumbbells
＜HIIT＞
W-Up
Coach's Choice
WOD1
２rds for time
10 dumbbell deadlifts
10 dumbbell front-rack walking lunges
10 dumbbell front squats
200m farmer's Carry
WOD2
For time;
2-4-6-8-10-12-14-16-18-20 reps for time:
Alternating single-arm DB snatches (
– 25 DUs/40SUs after each round.
WOD3
WL
2025/12/09
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
FSQ
Find Heavy Double in 12minutes
then
2reps x 3sets @80%+ of Heavy Double
WOD
For time;
50/40 cals row
40 WB
30 Pull Up
20 Burpee
100 DUs
*time cap 12minutes
LIGHT
cWarm-Up
Coach's Choice
Skill, Strength:
Bench Press 5x5
Pull Up 5x5
WOD1
For time:
50/40-cal row
30 sit-ups
30 KB swings (35/53 lb)
30 KB goblet-hold lunges
30 burpees
＜HIIT＞
W-Up
Coach's Choice
WOD1
Core 3sets
30s plank
20 Hollow rows
15 Sit Up/V-up
rest 1:00
WOD2
AMRAP10
250/200m
10 American KB Swing
10 Burpee Box Jump
-rest5;00
WOD3
AMRAP10
200m Run
10WB
10 Deadlift ( DBs/BB)
WL
2025/12/08
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3 Rounds
1 min forward plank
1 min side plank
1 min side plank
1 min rest
WOD
3 Rounds
Row 30/25 calories
30 Wall ball
50ft handstand walk/ Bear Walk
30 American KB Swing
*Rest 3 min between rounds
*total time;
LIGHT
cWarm-Up
Coach's Choice
Skill, Strength:
Deadlift 3x8
Weighted Sit Up 3x8
WOD1
For time;
400m Row
30 Box Jump
30 WB
*ad 2rds
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
WL
2025/12/07
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Float + Pause Deadlift
5 sets × 5 reps @ 55–65%
※ Rest: 90–120 sec
※ Pause for 3-5 seconds in the floating position (1–3 cm off the floor).
WOD
7 Rounds
2min on 1min Off
3/2 WallWalk
6 Burpee Over the bar
Max Hang Squat Clean
115/75
LIGHT
cWarm-Up
Coach's Choice
Skill, Strength:
Push Jerk
3x8
*supersets with 6ea High Plank Row
WOD1
For time;
10-8-6-4-2
Devils press
20-15-10-5
Hang Knee Raise
＜HIIT＞
W-Up
Coach's Choice
WOD1
Conditioning
For 10 min
30 Double unders
15 Barbell thruster 75/55
WOD2
2rds for total time;
Row 400m
Rest 1 min
Row 300m
Rest 30s
Row 100m
*Rest 2 min between rounds
*you can run. bike, ski
WOD3
3 Rounds for quality
10 V-up
10 Sit-up
10 Russian twist
WL
2025/12/06
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Press+ 2 Push press + 3 Jerk
*5sets in 15minutes
WOD
AMRAP15
15 Power clean 75/55lb (34/25kg)
12 Handstand push-up
9 Toes to bar
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
21-15-9
KB Swing
Sit Up
*KBは一回づづ重くしていくこと！
ex) １２－１６－２０kg
WOD1
AMRAP12
250m Row
3 Wall walk
10 Push-up
15 Air squa/t
＜HIIT＞
W-Up
Coach's Choice
WOD1
Dumbbell cycling
EMOM 10 min
5 double dumbbell devils press
WOD2
2rds for time
50 Double unders
25 Kettlebell swing
15/ 10 Push Up
WOD3
2 Rounds for quality
40 Seated banded row
40 Dips
40 Plank Dips
WL
SNATCH
(A) (3+1) x 5sets
3 Snatch Balance
+ OHSQ
(70-75%)
(B) 10min
Snatch
CLEAN
(C) 5sets x 3reps
Segment Clean DL
(lift-off, below-knee, mid-thigh)
(D) 10min
Clean & Jerk
(E)ACCESSORY
BSQ/FSQ/OHSQ
3set x 3rep
RDL
3set x 8rep
