2025/11/28
FRI
＜CrossFit＞
Warm-Up:
Skill, Strength:
Overhead Squat from Rack
3sets x 5reps
into
Snatch + Overhead Squat for 10minutes
WOD
"Hybrid Game Event 3
For time;
100DUs
20T2B
20 DB Hang Power Snatch
20 C2B ( Pull Up/ Ring Row
100DUs
20 DB Power Snatch
15 Bar Muscle Up ( C2B./Pull Up)
50 DUs
*14min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
12 Barbell Bent row
12 Push Up
12 Weighted Sit UP
WOD1
AMRAP12
3 Wall Walk / Inch Warm Push Up
9/7 Cals Row
12 Alt DB Snatch
＜HIIT＞
W-Up
Coach's Choice
WOD1
For time;
500m Row
15 Devil's Press
time cap: 6min
WOD2
For Time
50 Ring Rows
50 Sit-Ups/ V-Up
50 Air Squats
50 Step UP ( Body weight)
*14min cap
WOD3
Taku Time!
WL
2025/11/27
THU
＜CrossFit＞
Warm-Up:
Skill, Strength:
"""Back Squat 20レップ！
10-8-5-3
into
1set of 20rep for max weight
WOD
"Hybrid Game Evvent 2
For time;
24-18-12
Single Arm KB Thruster (24/16kg)
Single Arm KB OH Lunge
*cap 9min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Push Jerk/Push Press
4sets x 5reps
1H 1L DB Row
4sets x 5reps each
WOD1
"21-15-9
Cals row
DBs Thruster
Burpee over the row
*12min cap
＜HIIT＞
W-Up
Coach's Choice
WOD1
3sets of
10 Barball Hip Thrust
12 KB Swing
15 Leg Raise
WOD2
"Every 2;00 x 5
20 WB
10 DB Snatch
5 Burpee
WOD3
"AMRAP7
15 Sit up
10 Side Plank Dips (R)
10 Side Plank Dips (L)
15 Pike side Jump
WL
Subaru CHoice
2025/11/26
WED
＜CrossFit＞
Warm-Up:
3 sets of:
Alternating Single Leg V-Up x 10reps
Straight Leg Bottom Balance x 30seconds
Elbow Plank x 30seconds
Elbow Jack x 20/reps
Rest 1 minutes
Skill, Strength:
Hand Stand Walk
review Wall Facing HSPU/ HSPU/ Pike Push Up
WOD
Hybrid Game Event1
AMRAP9
３WallWalk
6 Power Clean (60/40kg)
9 Burpee On the plate
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
AMRAP 7
20 Flatter Kicks
20/20 Russian Twist
10 Pike Jump
10 v-Up
WOD1
For time;
10-9-8-7-6-5-4-3-2-1
Latreal Burpee Over the DB
DBs Thruster
＜HIIT＞
W-Up
Coach's Choice
WOD1
For time;
15 Amrican KB Swing
20 Burpee
12 American KB Siwng
15 Burpee
9 American KB Swing
10 Burpee
WOD2
2rds for time
50 Box Jump / Step Up
10 Devil Cluster
WOD3
Coach's choice
core !
WL
1 .Snatch High pull
3sets x3 *moderate weights
2. Snatch
6sets x 3
3. Clean+ 2 Jerk
(1+2) x 6sets
4. Back Squat
3 sets x 5reps
2025/11/25
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min Build Heavy complex:
1 Power Clean
1 Front Squat
1 Hang Squat Clean
WOD
6Rounds For time:
5 Pull-ups/ C2B/ Muscle UP
10 Dual DB Hang Clean&Jerk (#22.5/15x2)
15 Air Squat
*20min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
2sets
100m Walking Lunge with MB
20 Leg Raise
WOD1
"AMRAP12
80/60 Cals on row
50 Step Up(BW)
max reps in remaining time KB Swing
＜HIIT＞
W-Up
Coach's Choice
WOD1
Rowing
1000m
100 DUs
*10min cap
WOD2
30 Jumping Jack
30 Burpee
30 Air Squat
30 Leg Raise
WOD3
For timel
18-15-12-9-6-3
Box Jump Over
Sit Up
DBs Hang Clean
WL
2025/11/24
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
10-8-5-3 *add weights and find out workout weights
WOD
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts - 225 /135lbs
7 Burpee Pull-Up
10 AMerican Kettlebell Swing - (24/16kg)
200 meters Row/ Run
*bigger class, x2 reps and share the bar and Row , I go you go style
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
WOD1
＜HIIT＞
W-Up
Coach's Choice
WOD1
3rds
15 Sit Up
10/10 Russian Twists
25 Elbow Plank
WOD2
For time:
1000m Row
50 WB
40 KB Swing
30 Pull Up
20 DBs Hang Clean
10 Box Jump
WOD3
Coach's Choice
WL
2025/11/23
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"5 sets x SDHP Superset Flow
1 Set =
・3 Banded Sumo Deadlifts
・5 Sumo Deadlift High Pulls
※Weight: 20~30% of DL 1RM
WOD
"4 Rounds For Time – E4MOM
1 Round:
60 Double Unders
12 Deadlifts (155lb/105 lb) (70kg /45 kg)
10 Pogo Lateral Burpee Over the Bar
Start a new round every 4 minutes (E4MOM)
※Score: The slowest (worst) round time
※DU Scale: 100 SU
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"EMOMx8
o) 6 FSQ
e) 8 DBs Arm Curl
WOD1
15min AMRAP with your partner , Share the reps
p1) 250/200m Row
p2) 10 Wallball (#10/6)+10 DB Snatch (#15/10x1)
＜HIIT＞
W-Up
Coach's Choice
WOD1
"for time;
1000/800m Row
20 KB Swing
20 Burpee
20 Goblet Squat
WOD2
For time:
100Mt.climber (R+L=2)
25 DB Thruster
25 Ring Row
WOD3
"AMRAP6
20 Flatter KIcks
15 Side Crunch (R)
15 Side Crunch (L )
15 Back Extension
WL
2025/11/22
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Every 2:00 × 6sets(3sets each
min1) 2-10 Strict Pull Up
min2) 3 Heavy FSQ*same weights for 4sets
WOD
"3rds for total reps
min1) Single Alt DB Snatch
min2) SIngle DB Box step Over
min3) ALt DB Hang Clean Jerk x
min4) Box jump Over
min5) rest
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Squat Variation
4sets x6reps
*add weights each sets
WOD1
"EMOMx12
1) 45s cardio CHoice
2) 45s Lunges
3) 45s Up down
4) 45s Plank
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx9
min1) 8/8 KBs Deadlift
min2) 10 Box Jump
min3) 10 DBs Push Press
WOD2
2rds for time:
100 DUs
500/400m Row
10 Burpee
WOD3
"3rd for time
30s Plank Hold
15 Hollow Rock
10 T2B/Hang Knee Raise
WL
SNATCH
(A) 10min
3-Positon Snatch
(floor, below-knee, above-knee)
or(above-knee, below-knee, floor)
(B) 10min
find today's heavy single
(C) 3reps x 5-6sets
Clean Segment Deadlift
(pause at lift-off, below-knee, mid-thigh)
*80-110%
(D) 10min
Clean & Jerk
ACCESSORY
(D) BSQ/FSQ/OHSQ
3sets x 3reps (80-85%)
(E) Clean DL / Snatch DL
3sets x 3reps (90-100%)
