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%)
2025/11/21
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3sets
10 MB Clean
10 Strict T2B
WOD
"2 min on / 1 min off x 6(3each)
Alternate between:
A:
8 Thrusters Intermediate: @45/30kg
10 Bar facing burpees
Max Ring Row
B:
10/12 Cal Ski/ Row
6 Squat Cleans@45/30kg
Max HR Push Up
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
12 Barbell Bent row
12 DBs Inclince Press
WOD1
For Time:
50 Box jump overs
50 Sumo Deadlift-high pull
50 Push-ups
50 Front Squat
50 V-ups
*split anyway
＜HIIT＞
W-Up
Coach's Choice
WOD1
"AMRAP10
25DUs
10 Ring Row
10 AirSquat
10 Push Up
WOD2
\"for time;
22 KB Swing
22 Box jump
400m Run
22 Burpee
22 WB
*rest 1;00 repeat
*goal under 2:30 each round"
WOD3
Taku Glutes & Core !
WL
Snatch Pull + Muscle Snatch + Overhead Squat
Clean Pull + Muscle Clean + Front Squat
コンビネーション（流れを意識） 3セット × 各3回
Snatch Balance, , Jerk Balance
受けの安定性 3セット × 3回
Tall Snatch. Tall Clean
引き上げからキャッチまでのスピード練習 3セット × 2〜5回
Snatch
3 position snatch 4sets ( Above Knee, Below Knee, Floor)
into
80% × 1 × 4（スピード重視）
Clean Jerk
warm Up :
Clean + Front Squat + Jerk 1+1+1 4〜5セット
Clean & Jerk（フル） 5セット ｘ１
Accessory : 好きなものを２個行う
①Front Squat 3セット × 3〜5回（80％前後）
②Snatch Pull または Clean Pull 3セット × 3回（100〜110％）
③Romanian Deadlift or Good Morning 3セット × 6回
④Core：Hollow Hold / Side Plank 各30秒 × 3セット"
2025/11/20
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat 20レップ！
warm up として
10-8-5-3 を行う
3は20repsやる重さよりも重めにトライ
WOD
12 minute AMRAP:
25 Double Unders
20 Dumbbell Snatches (22.5/15 kg)
15 Toes-to-Bar
10 Burpee Box Jump Overs (61/51 cm)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"For time;
rowing 2000m in 12minutes *70% effort
*ad ; 3000m
WOD1
AMRAP10
9 Box Step Up with a DB
12 Hang Knee Raise / Sit Up
15 DBL DBs G2OH
＜HIIT＞
W-Up
Coach's Choice
WOD1
3rds
12 Inverted Row
12 Ring Push Up
12 Burpee
WOD2
3rds for time;
25 DUs
9ea SA DB hang CLean + Press
9ea SA Squat
WOD3
12-15/8-12 Cals Row x 6sets
*1:00 rest between sets
cap: 12min
WL
2025/11/19
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
HandStand Hold Practice
WOD
21-15-12-9
Hang Clean Jerk (95/65#)
Burpee
Row
*15min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Push Press
4sets x 5reps
1H DB Row
4sets x 5reps each
WOD1
12 min AMRAP of:
200m Row
20 Medball Hug Lunges (#10/6)
15 DB Push Press
10 Wallball (#10/6)
＜HIIT＞
W-Up
Coach's Choice
WOD1
For time;
40 FSQ
30 Push press
20 Thruster
10 Burpee
*with DBs or Empty Barbell
WOD2
Every 7:00 x 2
200m Row
21 Sit Up
400m Bike
15 v-up
200m Run
9 T2B
WOD3
Core!
WL
2025/11/18
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"For 12minutes
Hang Power Snatch
+ Overhead Squat
+ Hang Squat Snatch
WOD
E4MOM For 20min:
200m Run
10 Overhead Squat (115/75lb)(52/34kg)
10 Pull Up /C2B
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
8reps x 3 sets
KB wing
8reps x 3sets
WOD1
2 Rounds For time:
500/400m Row // 26/18 Cal Bike
20 KB Sumo deadlift High Pull (#24/16)
20 KB Overhead Lunges (#24/16)
20 Sit-ups
＜HIIT＞
W-Up
Coach's Choice
WOD1
"AMRAP9
15m ea SA KB Farmer's Carry
5 Pull Up
5/5 Heavy DB Snatch
5/5 SA KB Deadlift
WOD2
"For time;
400m Run
20 Burpee Broad Jump
30 KB Swing
40 Air Squat
30 Mt.climber (R+L=1)
20 Push Up
*12min cap"
WOD3
Copenhagen Plank 30s x 3sets
WL
2025/11/17
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"2 rounds for time of:
800/700m Row
30 dumbbell hang squat cleans
200-meter dumbbell front-rack carry
♀ 20-lb dumbbells
♂ 35-lb dumbbells
WOD
追い筋トレ Coach's Choice
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Bench Press 3x10
Pull Up 3x10
SIt Up 3x10
WOD1
"EMOM For 15
45 sec work- 15 sec rest
min1- Max cal Bike
min2- Max Renegade Row
min3- Max Plate Overhead Lunges
min4- Max mountain climber
min5- Rest"
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
WL
2025/11/16
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 2:00 × 6 sets:
3 Overhead Squats ＋ 1 Snatch Balance @ 60–75% of 1RM
WOD
Time Cap: 18 min AMRAP
Score: Total Row Calories
P1: Row for Calories
P2: Hold Overhead Plate Hold (55/35 lb)(25/15kg)
Switch anytime, but if the plate touches the ground → immediate switch
※No time limit per hold.
The hold must stay locked out with elbows extended.
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Squat Variation
4sets x6reps
*add weights each sets
WOD1
For time:
30 Burpee
30 Barbell Push press
400m Run
*12min cap
＜HIIT＞
W-Up
Coach's Choice
WOD1
Core Coach's Choice !
WOD2
EMOMx10
min1) 5 DBs Thruster
min2) 5 Lateral Burpee
*add 1 rep each round
WOD3
2Rounds For time:
500/400m Row
20 Goblet Squat (#16/12)
20/16 Cal Bike or 22/16 cals ski
20 KB Swing (#16/12)
50 Double unders
WL
