2025/11/15
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx10
o) 5-10 Dips
e) 5-10 Pull Up (kipping Butterfly)
WOD
2022 Legends Master Online Qualifier WOD #4
AMRAP in 8 minutes
2 Wall Walks
4 Dumbbell Snatches (50/35lb)(22.5/15kg)
4 Wall Walks
8 Dumbbell Snatches
6Wall Walks
12 Dumbbel Snatches
Continue with this pattern adding 2 Wall Walks and 4 Dumbbell Snatches every round.
*scale option
1 Wall walk
2 wall walk
3 wall walk
**2heat for a big class
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 MB Clean
10 Ring Row
10 Push Up
WOD1
with your partner( share the reps)
1000m Row
50 Box Jump
50 Deadlift
50 Burpee
＜HIIT＞
W-Up
Coach's Choice
WOD1
6min AMRAP of:
15/12 Cal Row
10 DB Thruster (#15/10x2)
-3min rest-
6min AMRAP of:
4-8-12-16-20…
Knee to elbow
Goblet Lunges (#15/10x1)
alt devil press (#15/10x1)
WOD2
150 Wall Ball for time
with your partner, share the reps
WOD3
WL
SNATCH
(A) 10min
3-Positon Snatch
(floor, below-knee, above-knee)
(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%
CLEAN & JERK
(D) 10min
Clean + Jerk
ACCESSORY
(D) BSQ/FSQ/OHSQ
3sets x 3reps (80-85%)
(E) Clean DL / Snatch DL
3sets x 3reps (90-100%)
2025/11/14
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Sumodeadlift High Pull
4x 10reps
into
3sets of 30s hollow hold
WOD
EMOM x10
3 Power Cleans 135/95
3 Front Squats
3 Jerks
ad: 185/135#
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Sumo deadlift High Pull
4x6reps
Super Sets with 20/20 Russian Twist
WOD1
4 Rounds For time:
15 Single DB Box Jump/Step Up
10/8 Cals row
5 Burpees Jump on the plate
＜HIIT＞
W-Up
Coach's Choice
WOD1
3sets of
5/5 Split Squat
10 Barball Hip Thrust
12 KB Swing
WOD2
15 min AMRAP of:
200m Run/250m Row
20 Medball overhead Lunges (#10/6)
15 Burpee
10 Wallball (#10/6)
WOD3
Taku Glutes & Core !
WL
Snatch Pull + Muscle Snatch + Overhead Squat
コンビネーション（流れを意識） 3セット × 各3回
Snatch Balance
受けの安定性 3セット × 2回
Tall Snatch
引き上げからキャッチまでのスピード練習 3セット × 2〜4回
Week 2
75% × 2 × 3
１)
Clean + Front Squat + Jerk 1+1+1 4〜5セット
２)
Clean & Jerk（フル） 5セット × ２
⋆２回クリーン＆ジャークして１セットを５セット
ボリュームDAY
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 (22.5/15)
min2) SIngle DB Box step Over (60/50cm)
min3) ALt DB Hang Clean Jerk
min4) Box jump Over
min5) rest
*total reps
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
2025/11/13
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
back Squat
10-8-5-3( 最後の３は２０レップでやるものより重く！
＋１セット 20reps
*先週より重く
WOD
10min AMRAP of:
5 Squat Clean (#80/50)
20 Double Unders
10 T2B
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3 Super sets:
8 Dual DB Z-press +
8/8 KB Bent Over Row (on box/bench)
WOD1
AMRAP10
400m Row
20 KB Swing
20 DB Goblet Squat (#22.5/15x1)
＜HIIT＞
W-Up
Coach's Choice
WOD1
4 Rounds For time:
15 Box Jump/Step Up
10 KB Swing
5 Burpees Jump on the plate
WOD2
For TIme:
100 Double unders
50 V-ups
30 Dips
20 KB Swing (#32/24)
5 Burpee Pull Up/ 5Burpee + 5Ring Row
20 KB Swing (#32/24)
30 Push-ups
50 Sit Up
100 Double unders
WOD3
WL
2025/11/12
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Reveiw HS & HSPU
3sets of Max HSPU / Pike Push Up
*rest 2min and repeat
EMOMx6
min1) 30s Plate OH Hold
min2) 8 Seated Shoulder Press
WOD
4sets
6 Dip
8 Box jump over 30”/24”
10 Alternating dumbbell power snatch 70/50
*Rest 1 min between rounds.""
*16min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of
8ea reverse Lunges
8 strict T2B
WOD1
21-15-9
DBs Front Squat
Sit Up
200m Run
＜HIIT＞
W-Up
Coach's Choice
WOD1
4 Rounds For time:
5 Burpee
10 KB Sumo Deadlift high pull
15 Sit-ups
20 Squat jumps
WOD2
EMOM For 15
45 sec work- 15 sec rest
min1- Max cal Bike
min2- Max Plate ground-to-overhead (#20/15)
min3- Max Plate Overhead Lunges (#20/15)
min4- Max mountain climber
min5- Rest
WOD3
Core Tabata
WL
With Coach
Strength:
1 Squat snatch + 1 Hang squat snatch + 1 Overhead squat
*Build to a heavy single performing 1 rep every 2 min for 10 min.
WOD
4sets
20/16 cals on bike
100m Farmers Carry
15 DBs CJ
10 Burpee + Muscle Up/C2B/ Pull Up
rest 2:00- 4;00
2025/11/11
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"7 sets, each for load:
1 Deadlift＋
2 Hang Power Cleans＋
3 Front Squats
*focus: Hang Power clean & FSQ"
WOD
EMOMx15
1; 5 Deadlift+ 10 Burpee over the bar
2: 10 DBs Lunges + 10 C2B / Pull Up
3: Rest
*DL= 70% of 1RM , DBs=22.5/15kg, (50/35lb)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
EMOMx9
min1) 8 DBs/ KB Deadlift
min2) 8 DBs Front Squat
min3) 10 DB Shoulder Press
*ad; Single Arm KB Deadlift 8/8 each
WOD1
"For time;
500m Row
50 Air Squat
40 KB Swing
30 Burpee
20 Pull Up
10 Devil's Press
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx6
0) 6-12 Goblet Squat
e) 6-12 DB Chest Press
WOD2
For time;
50 WB
40 Mt.Climber ( R+L-1)
30 alt DB Snatch
20 Jumping Squat
10 SA Devil's Press
WOD3
AMARP10
200m Row
10 Burpee
12 KB Swing
14 Sit UP
WL
2025/11/10
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Coach's Choice
WOD
For time;
80 cals on row
8 rds of
10 Hang Power Snatch (95/65)
10 Push Jerk
10 Burpee
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Bench Press 3x10
Pull Up 3x10
WOD1
Workout:
For Time:
100 DUs
50 KB Swings
25 Goblet Squat
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
WL
