2025/11/09
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat Every2;30 x6 sets
2Front Squat @~80% of 1RM
*review FSQ first, same weights for 6sets
*初めての方は少しづつ重さを上げましょう！
Focus；
Solid Rack position
Upright torso, Quick bounce at the bottom
WOD
2min on / 2min off x4sets
200m Run
Max Power Clean 155/95
*score : total reps of Clean
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
8reps x 3 sets
WOD1
AMRAP12 with Partner
p1) Rowing
p2) 12 WB + 12 KB Swing + 12 BW Lunge
*score; meter on row
＜HIIT＞
W-Up
Coach's Choice
WOD1
with your partner :
3rds each
p1) 10 KB SDHP + 10 KB Swing
p2) Max pogo Burpee
＊P1) がやっている間burpee,
WOD2
AMRAP6 x2 *2;00 rest between
1000/800m Row
in the time reanining
12 DBs Deadlift
9 DBs Clean
6 DBs Press
WOD3
Core
WL
2025/11/08
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"3sets of
6/6 DBs Step Up (Heavy )
5-20 Pull Ups
WOD
"For time;
2000m Row
20 Power Snatch
20 Syncro Burpee
2000m Row
20 Power Clean
20 Syncro Burpee
*with your partner
*95/65#, 115/80#, 135/95#
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Kipping Pull Up Progression
into
3sets of 10 pull UPs
WOD1
Ever4:00x3
200m Run
14 DB Snatch
12 SIt Up
10 Box Jump
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP6
10 Crunch
10/10 Russian Twist
10 Pike JUmp
10 Leg Raise
WOD2
For time;
30 Single Arm Devil's press
100 DUs
WOD3
Partner Angie
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
＊sahre with reps
WL
SNATCH
(A) 10min
3-Positon Snatch
(floor, below-knee, above-knee)
(B) 10min
find today's heavy single
CLEAN & JERK
(C) 10min
Clean + FSQ + Jerk
ACCESSORY
(D) BSQ/FSQ/OHSQ
3sets x 3reps
(E) Clean DL / Snatch DL
3sets x 3reps
2025/11/07
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Strict Press
5reps x 6sets
into
3sets x 10 Pull Over
WOD
AMRAP4 x4sets *rest 2:00
500/450m Row *400m Run, 800m Bike
100DUs
AMRAP DBs Hang Squat Clean (22.5/15)
*score; #of DBs Squat Clean
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 MB Clean
10 Ring Row
WOD1
EMOMx16
1) 20 KB Swing
2) 8 Box Over +8 Burpee
3 15/12 Cals
4) Rest
*box over ; Jump over or Step Over
＜HIIT＞
W-Up
Coach's Choice
WOD1
core
Taku Choice
WOD2
For time;
50 Sumo Deadlift High Pull
50 Push press
WOD3
3rds for time;
30 WB
10 Burpee Broad Jump
400m Run
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 × 2〜3回
Pause Snatch ( 膝下） Week 1
70% × 3 × 3（フォーム重視）
１)
Clean + Front Squat + Jerk 1+1+1 4〜5セット
２)
Clean & Jerk（フル） 5セット × 1
Front Squat 3セット × 3〜5回（80％前後）
Snatch Pull または Clean Pull 3セット × 3回（100〜110％）
Romanian Deadlift or Good Morning 3セット × 6回
Core：Hollow Hold / Side Plank 各30秒 × 3セット
2025/11/06
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
20reps back squat
WOD
AMRAP12
10 Deadlift (115/105)
10 Box Jump
14 DB Front Rack Lunge (35/20)
*keep moving
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Sumo deadlift High Pull
4x6reps
*super sets with
20 Plank Dips
WOD1
AMRAP10
Row 500/400m
14 Alt DB snatch
7 Push Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP9
20 V-up
20 DBs Bent Over row
-rest 1:00- *repeat
WOD2
AMRAP12
250/200m Row
5 Pull Up AMRAP9
20 V-up
20 DBs Bent Over row
-rest 1:00- *repeat
10 Push Up
15 Air Squat
WOD3
Core !
WL
2025/11/05
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Wall Walk Progression
EMOMx10
1-5 Wall Walk
WOD
3rds for time;
15 Push Up ( Deficit Push Up)
12 Ring DIps( Box or Bench Dips)
9 Devil's `Press
10/8 Cals row
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Front Squat
4sets x 6eps
WOD1
EMOMx12
1) Farmer's KBs Hold (40s)
2) 8-10 DBs Thrtuster
3) 250/200m row
＜HIIT＞
W-Up
Coach's Choice
WOD1
Tabata Renegade Row
-rest 3;00-
Tabata Sit Up
-rest 3:00
Tabata Air Squat
WOD2
For time
1000m Row
1000m Run
2000m Bike
WOD3
WL
2025/11/04
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Review OH Squat First
in 12minutes
2Power Snatch + Overhead Squat
WOD
EMOMx15
1) 30-50 DUs
2) 5 Overhead Squat (115/85#)(52/38kg)
3) 10 Lateral Burpee
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Strict Press
6x3reps
*super sets with 6/6 Goblet FWD Lunges
WOD1
AMRAP11
10 T2B/ Hang Knee Raise
10 DB Thruster
250/200m Row
＜HIIT＞
W-Up
Coach's Choice
WOD1
for time; 11minutes cap
200m Run
200m Row
20 Air Squat
20 BW Linges
20 Squat Jump
20 Lunge Jump
10 Devil's Press
50 DUs( Must Unbroken) *scale as needed
WOD2
AMRAP18min
Buy in 1000m Row
then in the remaining time , AMRAP of
12 Box Jump
9 DB Thruster
6 Dips
3 DB Burpee
WOD3
Core Coach's Choice
WL
2025/11/03
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Thruster from the ground
for 10minutes practice
WOD
"Marco"
3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
＜HIIT＞
W-Up
Coach's Choice
WOD1
3rds of as group
10 Ari Squat
5 Ring Row
5 push Up to down dog
30s Hollow Hold
30s Super Man Hold
WOD2
AMRAP6
10 KB Swing
10 Sit Up
5 Pogo Burpee
WOD3
For time
Buy-in
20 Single DB Devil’s press
2 rounds
10 Wall ball
10 Single DB Box Step Over
2 rounds
10 Wall ball
10 Box Jump Over
Cash-out
20 Single DB Clean & Jerk
10minutes cap
