2025/09/05
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec x6
3 push press
– Build in load
WOD
AMRAP15
12 Lateral Burpee
10 Barbell Thruster
8 MUs/C2B/Pull Up
-rest 1;00 Between sets
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Barbell Reverse Lunges
8/8 x3sets
*super set with 10 Arm and leg deadbug reach
WOD1
EMOMx12
1) 35 -50 DUs
2) 12 Box Jump Over
3) 8 DB Hang Clean +Press
＜HIIT＞
W-Up
Core
WOD1
"EMOMx5
8 Stirct Press
8 Bent Over Row
8 Deadlift
*Use DBs, too easy add 1reps , too hard 7each
WOD2
Every 4minutes x 3
350m row
10 WB
8T2B/ Hang KNee Raise / Sit Up
WOD3
AMRAP5
Buy in 100 DUs
remaining time ;
Burpee Box Jump Over
WL
1) Hang Power Snatch
8sets x 3reps (50%)
or building up to heavy single
2) Hang Power Clean
8sets x 3reps (50%)
or building up to heavy single
3) Push Press
6sets x 5reps
4) Jerk 60%
6sets x 5reps
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
1) Snatch Balance 4sets x 5reps
*素早く潜る
2) Snatch( Power )
8sets x3reps *every 90sec
*60-70%
3) Clean Jerk
6sets ( 3+ 3)
*60-70%
4) FSQ
4sets x 5 reps
*強さ意識
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
