2025/12/05
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Squat Snatch find today's Weights
*beginner; Hang Squat Snatch
EMOMx 10
2-3 Squat Snatch *same weights
+
Snatch Pull 3x 3 @80%+
WOD
For time;
21-15-9
Pull Up→C2B →Muscle Up
21-15-9(total rep)
DBL Lunge→Front Rack Lunge →OH Lunge (50/35)
*動作がレベルアップしてレップ数は下がります！
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Rowing
500m x 4sets
*1min rest between
WOD1
AMRAP 8 min
9 Shoulder to overhead ( DB/ BB)
7 Lateral burpee
5 Ring Row
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 8
8/6 Cal Row or Bike
8 Push-Up
10 Air Squat
6 DB Hang Clean + Jerk (3/3)
WOD2
For Time (12 min CAP)
2 Rounds:
200m Run
20 KB Swing
15 Box Jump
15 Sit-Up
12 Burpee
WOD3
Every 45s x 6
30s Work / Rest remaining
R1: Hollow Hold
R2: Side Plank (R)
R3: Side Plank (L)
R4: Mountain Climber
R5: Deadbug
R6: Hollow Tuck Hold
WL
Warm Up: 5-10 reps each
1 BSQ
2 SNATCH Press
3 OH SQ
4 Snatch high Pull
5 Hip Snatch
6 Double Pause Snatch ( Knee& Hip)
7 Snatch
8 Hip Clean + Pause Jerk
9 Tempo Clean Jerk
a) Snatch for 15minutes
5min warm up :
emom x 10
Snatch
b) Clean Jerk
5min warm up
emom x10
Clean Jerk
d)CLean DL
３x3
c) Tempo FSQ 4s x 5reps
3秒ホールド
2025/12/04
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deficit deadlift ( try on 45#, 20kg Plate )
find heavy single for today in 12mniutes
then
2 x 3reps @ 85-95% of weight lifted in
heavy single
WOD
EMOM x 15 (5sets)
Min 1 10 Burpee over bar
Min 2 25-30 DUs
Min 3 5 Double dumbbell
devils press 70/50
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
12 Back or Front Squat
12 Renegade Row ( Push+ Row+ Row)
WOD1
EMOMx12
min1) 12 American KB Swing
min2) 10/8 Cal Row*ad 12/10
min3) 8 Sit Up/ V-ups+ 8T2B/HKR
min4) rest
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP10
250/200m row
10 DB Snatch
10 Burpee
=rest 5:00
WOD2
AMRAP10
200m Run
10 DB s Clean & Jerk
10 Burpee
WOD3
Core Coach's Choice
WL
2025/12/03
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Muscle Up Practice
then
stirct Press 5x5
WOD
"21-15-9-15-21
T2B
Box Jump Over
Ameircan KB Swing
*15min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"DBs Complex x 3sets
12 DBs Deadlift
10 DB Front Squat
8 DBs Row
**rest 1:00
*as heavy as possible
WOD1
For time
50/40 Cals row
50 Empty bar Thruster
＜HIIT＞
W-Up
Coach's Choice
WOD1
"DBs WOD
20 Dumbbell Snatches (alternating)
400/300m Row
20 DB Box Step Overs (or 20 Goblet Lunges if no box)
400/300m Row
20 Dumbbell Push-ups on handles
Cap: 10 minutes
WOD2
"AMRAP 8 min:
10 Kettlebell Swings
10 Burpees
12 KB Goblet Squats
12 Sit-ups
Goal: 4–6 rounds
WOD3
"AMARP6
8 V-ups
8 Hollow Rock
20 DUs
WL
Warm Up; Coach's Choice
a)
EMOMx10
2-3 Power Snatch
b)
EMOMx10
1-3 Clean Jerk
c)
Clean Pull
3sets x 5reps
2025/12/02
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
FSQ
Find Heavy single in 12minutes
+
2reps x 3sets @80% of Heavy Single
WOD
Conditioning
Every 1 min for 16 min alternating between
o)12/10cals row
e)8 thruster
*ad: 15/12 cals , 10 thruster
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"KB Complex 4sets
5 Russian KB swing
5 KB High Pull
5 Goblet Squat
WOD1
"12min AMRAP
12 Sit Up
10 Box Step Up with DBs
8 Burpee Box Jump
6 DBs Push Press
＜HIIT＞
W-Up
Coach's Choice
WOD1
"3sets of
12 KB DL
3 Turkish Get Up
20 m Burpee Broad Jump
WOD2
"AMRAPin 6
rep scheme: 3-6-9-12-15-18-21.....
Goblet Squat
Burpee
Sit Up/ V-Up "
WOD3
800m Row
30 Pull Up / Ring Row
30 Push Up
30 American KB Swing
*bigger class: double reps and share the reps, I go you go "
WL
2025/12/01
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Review Thruster, Clean & Jerk , Snatch
WOD
“Dinner At The Girls House”
For time:
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air Squats
Row, 400/300 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
15 Thrusters, 135/95 lbs
Row, 400/300 m
15 Overhead Squats, 135/95 lbs
20 Ground-to-Overheads, 135/95 lbs
Row, 400/300 m
30 Box Jumps, 24/20 in
30 Wall ball 10’/9’, 24”/20
*30min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Weighted Hanging Knee Raise
4s x 5r @ heaviest weight
DB Chest Press
4s x 8r
WOD1
For time;
Row 1000/800 m
20 Toes to Bar/ Hang Knee Raise
20 Double Dumbbell Hang Power Clean
20 Ring Row
*time cap; 12min
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
WL
2025/11/30
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
1. Foot Lock Practice（J-hook & C-hook）3–4 min
• Ground drill：J-hook clamp × 5 each
• Ground drill：C-hook clamp × 5 each
• Cue：Knees high → toes up → squeeze to lock
2. Stand-Up + Clamp Drill（1–2 pulls）3–4 min
• Pull → tuck → lock → stand
• Controlled descent（rope burn防止）
• Cue：Stand tall before reaching
3. Partial Climb Practice 2–3 min
• Beginner：1–2 pulls only × 2
• Intermediate：Half climb × 2
• RX：1 full climb（technique priority）
• Advanced：Legless up → feet on for descent
WOD
EMOM 20（Rope Focus）
5 Rounds
Min 1 – Rope Climb（Level Base）
→omiya: 4-10 Strict Pull Up
• Beginner：10 Seated rope pull
• Intermediate：2 × half climb
• RX：1 full rope climb（J-hook / C-hook）
• Advanced：1 legless rope climb（descent with legs）
Min 2 – 40–50 Double Unders
Scale：60 Single Unders or 30 DU attempts
Min 3 – Plate G2OH 14 reps（25/15kg）
Min 4 – Burpees Box Jump 10 reps
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Pistol Squat progression
3sets 6 each single leg squat
WOD1
5rds for time;
20 DUs
10 DBs Deadlift
5 T2B/ Hang Knee Raise
＜HIIT＞
W-Up
Coach's Choice
WOD1
Banded Glutes exercise
Coach's Choice !
WOD2
3sets
10 Goblet Squat
20 American KB Swing
30 Runner ( R+L=1)
*rest 1min between sets
WOD3
with your partner *share the reps
50 Cals row
50 WB
50 Sit Up
50 BW Lunges
*15min cap
WL
2025/11/29
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Coach's Choice
WOD
Angie
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Complete all reps of each exercise in the order written before moving to the next.
time cap:30minutes
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Squat/ Bench / Deadlift 3x8*coach's choice
*add weights everysets
in 10minutes
including 1-2sets of Warm up
WOD1
Partner Angie!(I go you go, share the reps)
For Time
100 Pull-Ups/ Ring Row
100 Push-Ups
100 Sit-Ups
100 Air Squats
Complete all reps of each exercise in the order written before moving to the next."
cap-25min
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP6
8ea Russian Twist with a db
8 seated Knee To chest
8 Leg Raise
8 Wiper Twist
WOD2
EMOMx6
o) 10-15 Thruster
e) 50 DUs
WOD3
With your partner
For time:
50-40-30-20-10
Cals row
KB Swing
Box Jump
*Share the reps
WL
ACCESSORY
(D) BSQ/FSQ/OHSQ
3sets x 3reps (80-85%)
(E) Clean DL / Snatch DL
3sets x 3reps (90-100%)
SNATCH
(A) 15min
1RM Snatch
CLEAN & JERK
(B) 15min
1RM Clean & Jerk
