2025/08/01
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3sets
DB 20m carry Farmer Carry
DB 10 Row / per arm
25 Banded Triceps Extension
WOD
Every 2'30min × 4 sets
12/10 Cal Row
10 DB Thruster (2x35/20lb)
8 Burpee Box jump Step down (20/16inc)
*ad;24/20inch
*Make sure to finish each round at least 40 seconds before the next one starts, so you can get proper rest
*Don’t go too heavy adjust the load to stay consistent and sustainable.
LIGHT
Warm-Up
Skill, Strength:
Back squat
4×10""
Super sets with
8/8 MB Side Toss
WOD1
AMRAP 12
1-2-3-4-5-6…
DB GB Lunge
Ring Row
Burpee Broad Jump
Cross v-up
＜HIIT＞
W-Up
Stretch and review movement
WOD1
"Team of 2 : Igo you go
AMRAP7
Bike 1600m
WB 50
Max Bike Calories
rest 5min
WOD2
"Team of 2 :
AMRAP7
Row 1000m
Sled Push 60m
Max Row Calories
rest 5min
WOD3
"Team of 2 :
AMRAP7
Ski 1000m
Burpee Broad Jump 60m
Max Skil Calories
rest 5min
WOD4
"Team of 2 :AMRAP7
800m Run together
50 BW Lunges
Max DUs
WL
a) Front Squat
3 sets of 5 reps @ 80% intensity
b)Pause Power Snatch + Hang Snatch
3 sets of 1+1 reps @ 70% intensity
Perform a squat snatch followed by a hang snatch
(above the knee) and an overhead squat.
c) Clean + Front Squat + Jerk
5 sets of 2+2+2 @ 2x70%, 2x75%, 1x80+%
intensity
Perform two squat cleans followed by two front
squats and two jerks.
d) Clean Pull
3 sets of 5 reps @ 70% intensity
2025/07/31
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Pull + Snatch 5x2
↑テクニック練習
＊真上にプルをしっかりする、早い潜り
5 sets
1 Squat Snatch
-complete 1 set every 1:30-
WOD
10-9-8-7-6-5-4-3-2-1
Push Jerks - 95/ 65lb
Toes to bar/ Hang Knee Raise
Burpees
*cap 20min
LIGHT
Warm-Up
Skill, Strength:
Press
EMOMx6
1) 5 Push Press
2) 5-10Pull Up/Ring Row
WOD1
with your Partner
AMRAP11
50 Calories on Bike ( 70 cals row)
40 KB Swing
30 Air Squat
20 Syncro Sit Up
＜HIIT＞
W-Up
Coach's choise
WOD1
For time (6min)
21-15-9
Cals row
Box jump over
WOD2
8min on the clock (4rds )
20 on /10 off Light weight
1) DB FSQ
2) Sit up
3) DB Lunge
4) Mt.climber
*coach May change movements
WOD3
Upper Body Strength 3sets
12 DB Floor press
12 Single Arm Row (each)
12 Banded triceps
WL
Focus on pull under the bar into full bottom position
(A)SQ SNATCH in 15min
Pause squat snatch *pause at high hang
+
Hang squat snatch
+
SQ Snatch
(B) SQ CLEAN in 15min
Pause squat clean *pause at high hang
+
Hang squat clean
+
SQ Clean
(C)Split jerk
3sets of
Split stance push press *start from behind the neck
+
Behind the bar split jerk
then
5min Split jerk increasing weight
ACCESSORY
3sets
4reps of 1+1/4 BSQ/FSQ
2025/07/30
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Gymnastics: Handstand Walk/Hold
EMOM 8 minutes
Level 1:
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.
Odd Minute: 10 plate ups/downs
Level 2:
Even minute: 30 seconds max effort handstand hold against the wall
Odd Minute: 10 plate up/downs against the wall
Level 3:
Even minute: 30 seconds of max effort freestanding handstand hold
Odd Minute: 16 plate up/downs against the wall
WOD
For time;
20 DBL KB SNatch
30 Pull Up
800/700m Row
*13min cap
LIGHT
Warm-Up
Skill, Strength:
AMRAP7
20 V-Ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Arch Hold
WOD1
21-15-9
Barbell Deadlift
Push Up
Air Squat
Cals row
＜HIIT＞
W-Up
Coach's choise
WOD1
3sets
20 V-Ups
15 Hollow Rock
20 Second Hollow Hold
20 Second L-Sit Hold
WOD2
Body Weights Smash !
3 rounds for time of:
10 air squats
10 sit-ups
10 push-ups
10 ring rows
10 burpees
*10min cap
WOD3
For time: 10-9-8-7-6-5-4-3-2-1
kettlebell swings, (moderate weight)
DBs Thruster (moderate weight)
Caloreis on Bike
*15min cap
WL
2025/07/29
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat find 1RM for today in 20minutes
WOD
"No Time to Die""""
Every 2:00 (10:00)
50 Double Unders
5 Power Clean (60-70%)
*Score is slowest set
Cash out :
3sets of
8-12 Dips/Triceps Extension
8-12 Arm Curl
8-12 Lateral Raise
LIGHT
Warm-Up
Skill, Strength:
"4sets
5 BSQ/FSQ
30sec Side Plank after each set
WOD1
"AMRAP 12min
5/5 SA DB Clean & Jerk
10 Hang Knee Raise
15 Burpee
＜HIIT＞
W-Up
Coach's choise
WOD1
"Every 2min x3sets (12min)
(1) 350/250m Row
(2) 12 DB Snatch +12 DB Box Step Up"
WOD2
"For Time (8min)
100 Burpee to Target"
WOD3
"EMOM 6min
(1) 15 Sit Up
(2) 10 Plank Jack +10 Plank Push Up"
WL
2025/07/28
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean
2sets x 3rep 72%
2sets x 2rep 75%
2sets x 1reps 80%+
*1min betwen sets
into
Jerk
2sets x 3rep 72%
2sets x 2rep 75%
2sets x 1reps 80%+
*1min betwen sets
WOD
6sets (2min on/1min off)
18/15 cals row
in the time remaining, Max reps of Devil's Press
(50/35lbs)
LIGHT
Warm-Up
Skill, Strength:
Barbell Back Reverse Lunges
3x8reps (add weights
*super sets with 10 Strict T2B
WOD1
For time of ;
2rds of
500/400m Row
10 DBs Power Clean
10 DB Push Press
10 Sit Up
＜HIIT＞
W-Up
Coach's choise
WOD1
WOD2
WOD3
WL
2025/07/27
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Butterfly Pull up - Chest to Bar
1. Beat Swing
2. Box Support Kip Swing
3. Box Support Kip Pull-up or C2B
4. Box Support Butterfly Pull-up or C2B
5. Butterfly Pull-up or C2B without the box
3set practice of
Kipping or Butterfly style of P.U. or C2B
WOD
"Conditioning
-Death by Squat-
Team of 2 (however it is not pair WOD)
12min workout, 1min on 1min off of
Rx’d
Max Back Squats (135 / 95) Start from the ground
Scaled
95 / 75, Start from the lack
LIGHT
Warm-Up
Skill, Strength:
"10-8-6-4-3 Super sets of
Bench Press
Weitghed Sit uP ( hold plate)
WOD1
Partner WOD for time: time cap 20min
100 Box Jump
100 Wall Ball
100 Pull Up
100 DBs G2OH
＜HIIT＞
W-Up
Coach's choise
WOD1
25-20-15-10-5
for time of
DU
Sit up
WOD2
7min AMRAP
30 Mountain climber(R+L=2)
20 Russian Twist (R+L=2)
10 Box Step up with plate
5 DBs Cluster
WOD3
10min Max Calories on Machine
WL
2025/07/26
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Cluster from the ground
for 10minutes
WOD
For time; 35minutes cap
100 Burpee Box Jump Over
80 Pull Up
60 Deadlift ( BW) Ad: 1.2 BW
Buy Out 800m Run or 1000m Row
*partition any way
ex) 10rds of 10BBJO, 8 Pull Up, 6 DL
*scale: reduce #
*bigger class, partner up share the reps
150 Burpee Box Jump over
120 Pull Up
90 Deadlift
buy out 800m/ 1000mRow
LIGHT
Warm-Up
Skill, Strength:
"Push press 3x10
super sets with 8ea 1H Row
WOD1
"3rd 40s on/20s off
1)Deadlift (10reps )
2)Hollow Hold
3)DB Devils press
4)Plank Hold
＜HIIT＞
W-Up
Coach's choise
WOD1
"Tabata (20s on/10s off x8)
J ump Rope
WOD2
" EMOMx9
Minute 1 15 VUps
Minute 2 10/10 Plank Dips
Minute 3 30Second Plank
WOD3
For time of
3rds of
15 American KB Swing
15 Single KB Front Rack Revere Lunge
30 Mt.climber
buy out
1000/900m Row
WL
SNATCH
(A) 15min find today's heavy single
CLEAN & JERK
(B) 15min find today's heavy single
ACCESSORY
3sets
4reps of 1+1/4 BSQ/FSQ
20-30sec Hollow Hold
