2025/08/15
FRI
＜CrossFit＞
Warm-Up:
Skill, Strength:
3 Sets of
8 Close Grip Bench Press（中〜重重量、コントロール重視）
6 Ring Row @ 3秒下ろし
（Tempo：1-0-3）
WOD
Interval（Every 3:30 x 4Sets ）
200m Run or Row
6 Pull-Up or CTB
10m Dual Dumbbell Front Rack Walking Lunge(50/35lb)
LIGHT
Warm-Up
Skill, Strength:
Inverted Row
10x 3sets
Goblet Squat
10 x 3sets
WOD1
AMRAP12
6 Box Jump
12 DB Deadlift
18 Alt V-up
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx5
DB Deadlift x8~10
Push Up x8~10
Burpee x 5
WOD2
with your partner
8minutes AMRAP for meter
P1: 200m Row
P2: 30s Hollow Hold+ max Bicycle sit up in the remaing time
WOD3
AMRAPx3
Max Box Jump
rest 2minutes
AMRAPx3
Max Burpee Box Jump
WL
2025/08/14
THU
＜CrossFit＞
Warm-Up:
Skill, Strength:
Hand stand walk Progression
-Wall Plank Hold (face wall, 20–60 sec)
-Wall-Facing Handstand Hold (chest to wall, 20–60 sec)
-Box Handstand Shoulder Taps 10-20reps
-Hand stand hold with partner 20-60sec(Use PVC)
-Hand stand walk with partner(Use PVC)
WOD
5EMOM
Hand stand walk in 30sed
*scale: Z Press
Cash out of
10AMRAP
10 Burpee
10 Renegade row(50/35lb)
LIGHT
Warm-Up
COre
Skill, Strength:
BB Burgalian squat
5 x 10 increassing weight
WOD1
10EMOM
O) KB Goblet squat
E) 45sec DU or SU
＜HIIT＞
W-Up
Coach's Choice
WOD1
8EMOM
1)20 Russian Twists (L+R=1) + Max Burpees in remaining time
2)30s Plank Hold + 10 KB Goblet Squats
3)12 V-Ups + Max Mountain Climbers in remaining time
4)20 Push Up
WOD2
2rounds For time of Pair I go you go
20 Pull Up
40 KB Swing
60 Sit Up
40 Box jump
20 Broad jump
WOD3
3sets of
10 BB arm curl
12 Seated DB shoulder press
15 triceps extention
WL
2025/08/13
WED
＜CrossFit＞
Warm-Up:
Bodyweight Focus
3 Sets – Not for time
5-7 Strict T2B or Tuck Raise
20sec L-Sit Hold (ring)
20 sec Hollow Hold
Skill, Strength:
Clean Jerk
3repx 2 sets
2reps x 2sets
1rep x 2sets
*rest1min between sets
Hang Power Snatch
3repx 2 sets
2reps x 2sets
1rep x 2sets
*rest1min between sets
WOD
3rds for time;
300/250m Row ( 0.5mile/800m bike)
15 Thruster (45/35 LBS)
10 T2B
*12min cap
**ad:4rds
LIGHT
Warm-Up
Skill, Strength:
Core 3 Sets of
a) 10/10 Banded Pallof Press
b) 8/8 Plank to Side-Plank (*No Spine Rotation)
c) 16 Alt SL Vup
d) 20s/20s Heavy KB Front Rack Hold
WOD1
AMRAP 10min
10/8 Cals row
8 American KB Swing
8 KB High Pull
＜HIIT＞
W-Up
Coach's Choice
WOD1
9EMOM
1) 12/10 Cais row
2) 20 Shoulder tap＋20 Mt.climber
3) 5 DB Push up＋8 Bent over row
WOD2
"30/10×3 6min
1) Burpee Bload jump
2) KB front rack revers lunge
3) MB up down Slam ball
WOD3
TABATA
Sit up
DU
WL
2025/08/12
TUE
＜CrossFit＞
Warm-Up:
Bodyweight Focus
3 Sets – Not for time
5-7 Strict T2B or Tuck Raise
20sec L-Sit Hold (ring)
20 sec Hollow Hold
Skill, Strength:
3sets of Weighted Pull and Push
8~10 WPullup
9~10 WPush up
WOD
EMOM 24
1: 12/8 Cal Row*ad 15/10
2: 6/6 SA KB hang Snatch
3: 50 DUs
4: 4 Bar MU / 8 C2B / 12 Pull Ups
LIGHT
Warm-Up
Skill, Strength:
BSQ/FSQ
3sets x 8reps (tempo 31x1)
every set 30sec each Side Plank
WOD1
AMRAP 12min
2-4-6-8-...
Burpee
DB Reverse Lunge
Sit Up
＜HIIT＞
W-Up
WOD1
AMRAP 8min
8 DB Deadlift
8 DB Hang Clean & Press
8 Sit Up
8 Hang KNee Raise /T2B
WOD2
For Time (12min)
25 Box Jump / Step Up
25 Push Up
25 DB Thruster
25 Ring Row
25 Burpee
WOD3
TABATA
(odd) Bicycle Sit Up
(even) Flutter kick
WL
2025/08/11
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
On the 90sec × 8 sets
Clean Complex
Deadlift + Clean Pull → Power Clean + (1+1+1)
WOD
Every 5:00x4
50 DUs
15 WB
10 Single DB Box Step Up
3 Wall Walk / 5 Inch Warm Push uP
LIGHT
Warm-Up
Skill, Strength:
WOD1
＜HIIT＞
W-Up
WOD1
EMOMx8
o) 20DUs + 5 Squat Jump
e)5 Push Up+ 5 Ring Row
WOD2
For time;
21-15-9
DB Thruster
Burpee jump on the plate
Plate G2OH
*cap 10min
WOD3
Tabata
Hollow Rock or HOllow Hold
WL
2025/08/10
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat
5x5 *add weights
WOD
3rds for time;
10 Power Clean (95/75lbs )
10 Front Squat
15 Box Jump (24/20)
200m Run
*20min cap
**ad; 135/95lbs
**BIgger class: EMOM Style ( 16min )
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Tempo Deadlift (3sec down)
8reps x 4sets
@light Weights
WOD1
AMRAP10
5 Woman Maker
10 Burpee
20 Plate Russian Twist ( 10 each)
＜HIIT＞
W-Up
Banded Glutes Exercise
WOD1
AMRAP5
5 `Push Up
10 Sit Up
5 Ring Row
10 Air Squat
WOD2
AMRAP5 ( empth Bar )
8 Push press
8 Back Squat
8 BW Squat Jump
16 Mt.climber
WOD3
For time;
30 Wall Ball
30 Box JUmp
30 KB Swing
30/25 Cals row
WL
2025/08/09
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Barbell on Back Reverse Lunges
6/side *you pick weight
rest 2min × 3sets
*super sets with 5-10 Reverse Grip Pull Up
WOD
Pair WOD(Igo you go style) :
For Time
30 Devils Press 50/35lbs
200 Double Under
40 Dual DB Power Clean 50/35lbs
200 Double Under
50 Dual DB Front Rack Reverse Lunge 50/35lbs
200 Double Under
Time Cap: 25 minutes
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
15 Barbell Hip Thrust
15 Barbell Bent Over Row
15 Push Up
*Big Class USE DB
WOD1
"with your Partner
AMRAP12
50 Calories on Row
40 DBs Thruster
30 Hang Knee Raise
20 Syncro KB swing
20 Syncro Burpee
＜HIIT＞
W-Up
Tabata Core
WOD1
Cirucit
30s on 15s off x3rds
1) 15secSide Step + 15sec Slam Ball
2) Battle Rope
3) Bench Side Jump
4) Core Varitation
WOD2
AMRAP in 8
5 Dumbbell Man Makers
6 Box Step Ups with DBs
7 Sit Up
WOD3
with your Partner
100/90 Calories On bike
Every 2min 5 Burpee
*120 calories on row
WL
SNATCH
(A) (2+2) x 4-5sets
Snatch Balance
+ OHSQ
(B) 4-5 sets
3-Position SQ Snatch
*for technique purpose
above-knee, below-knee, floor
light weight (50-60%)
*for strength purpose
floor, below-knee, above-knee
medium-heavy weight (70-80%)
CLEAN
(C) (2+1+1) x 4-5sets
2 Power Clean
+ FSQ
+ Jerk
ACCESSORIES
(E) 10-12 x 3sets
Hip Thrust (DB or BB)
(F) 8-10ea x 3sets
SL-RDL (DB or BB)
*staggered stance
