2025/10/12
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Technique Complex
2 Snatch Pull + 1 Hang Snatch + 1 OHS
Load: light to moderate
Focus: posture and bar control
WOD
"Nancy"
5 Rounds for time:
400 m Run
15 Overhead Squats (95/65 lb)
※In case of rain,
"Isabel"
For time:
30 Snatches (135/95 lb)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of
3 Wall Walk / 6 Inch Warm Push Up
6 Pull Up
9 DBs Front Squat
12 Sumo Deadlift
WOD1
AMRAP7
25 DUs
5 Push Up
10 Sit UP
＜HIIT＞
W-Up
Coach's Choice
WOD1
6minutes straight!
40sec Push Up Burpee
20sec Bounce Squat ( wide Stance)
40sec Jump Rope
20sec High Knee
40sec Hollow Hold
20sec Plank Jack
*repeat
WOD2
For time
400m Run
500m row
50 Air Squat
WOD3
AMRAP5 with your partner
Burpee box jump
WL
2025/10/11
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"practice Hand Stand for 10minutes
then 3set of
10reps strict barbell press +10 Overhead Squat
WOD
Dickies Triplet""
5 Rounds For Time:
200m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch 50/35#
**ad ; 70/50#
*cap 20min
*雨の場合はrowで行う
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets
10 Hip Thrust
12 DBs Deadlift
14 Hang Knee Raise
WOD1
"For time
3rds of
200m Run
12 Burpee
12 DB SNatch
＜HIIT＞
W-Up
Coach's Choice
WOD1
"9minutes low imact BW circuit
20s on/10s jog x3sets
1) Air Squat
2) Reverse Lunge
3) Inch Warm Push Up
4) Skater Hop
5) Mt.climber
6) Swimmer Back Extension
WOD2
"AMRAP8
10 DBs thruster
10/10 Russian Twist
10 Down dog into push up
10 Lying Leg Raise
WOD3
"AMRAP5 with your partner
Max reps of Wall Ball
While P1 performing Wall Ball, P2 Air Chair
WL
"SNATCH
(A) 5set x 5reps
Snatch Balance
(70-75%)
(B) 10min
3-Position Snatch
(floor, below-knee, above-knee)
"CLEAN
(C) 5sets x 3reps
Clean DL (on riser)
(90-110%)
(D) 10min
2 Power Clean
(option: from riser)"
2025/10/10
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Back Squat
5x5 @65-85%
into 3sets of 5 Hi Box Jump
WOD
AMRAP in 12 minutes
6 Squat Cleans (55/30 kg)
12 Pull-Ups
24 Double-Unders
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Bent Over row (BB)
10 Narroe Grip Bench Press
WOD1
For time;
Buy in 30 Burpee
then 3rds of
10 DBs Thruster
10 Alt DBs FR Lunge
＜HIIT＞
W-Up
Coach's Choice
WOD1
"With your partner for 2 time each
P1: 100m Farmers Carry
15, KB Front Walking Lunge
P2: Plank or Hollow Hold
WOD2
"For time;
Buy in 1K row / Run
50 BW Lunges
25 Burpee Broad Jump
15 Push Up
50 Wall Ball
*20min cap
WOD3
Tabata Sit Up!
WL
Warm Up:
3sets x 5 Stoss Press
1 sestx 10 Snatch Balance
1set x 10 Hang Clean Push Jerk
A) Snatch (20 min)
3 Position Snatch (hip, knee, floor)
5 sets of 2 reps (building to moderate weight, ~70–75%)
Then: 4–5 singles at 75–80+% (focus on speed and consistency)
B) Clean & Jerk (20 min)
Clean Complex
1 Clean Pull + 1 Clean + 1 Jerk
5 sets (work up to ~75–80%)
Then: 3–5 singles at working weight (focus on smooth transition to Jerk)
C) Jerk Focus (10 min)
Jerk from Rack
5–6 sets of 2 reps (moderate to heavy, focus on footwork and stability)
Optional Strength (15 min)
Choose 1 depending on athlete’s needs:
●Back Squat – 3sets x 5reps (moderate weight, speed out of the hole)
●Pulling Strength – 3sets x 5reps Clean Pull or Snatch Pull at 90–100% of best lift
2025/10/09
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOM x 10min
o)5 Push Press
e) 5/5 Reverse Lunges
*5sets each
*same weights ad: 135/95lbs(61/43kg)
WOD
Every 4:00 x 5 rounds:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
10/8 Cal Row
→ Goal: Practice sub-sets of DT under fatigue. Each interval ~90s–2:00, then recover.
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Overhead Squat or Front Squat
3x10 reps
*super set with 1H Row 10 reps per arm
WOD1
AMRAP10
3-6-9-12-15......
Cals row
Hand Release Push Up
DBs Box Step Up
*goal: finish 15th
＜HIIT＞
W-Up
Coach's Choice
WOD1
"for time;
400m row
5 Devil's Press
20 Lunge Jump
50 DUs( Must Unbroken) *scale as needed "
WOD2
"AMRAP16min
30 Burpee Box Jump Over
then in the remaining time , AMRAP of
15/12 Calories row (12/10 bike)
12 KB Swing
6 Push Up
WOD3
Core Coach's Choice
WL
2025/10/08
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Kipping
Test 3 max sets of T2B or progression
2min rest between
WOD
20:00 EMOM
Min 1: 12 Wall Balls (20/14 lb)
Min 2: 12/10 Cal Row
Min 3: 10 DB Push Press (light, unbroken)or HandStand Push Up
Min 4: 8 Burpees Over Bar
*ad; add 15 WB, 15/12 cals , 12 Burpee
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Push press
10reps x 3sets
*super set with 5-10 Strict T2B
WOD1
wiht your partner
50 cals row
40 Syncro DB SNatch
30 Syncro DB Squat (single DB)
20 Syncro Sit Up
*10min cap
＜HIIT＞
W-Up
Coach's Choice
WOD1
3rds of
10 Ari Squat
5 Burpee
5 push Up to down dog
30s Hollow HOld
30s Super Man Hold
WOD2
AMRAP6
10 KB Swing
30s Plank
10 Sit Up
WOD3
AMRAP 9
30 Air Squat
10 DB Push Press
30 DUs
10 Burpee Over the DB
200m Row/Run
WL
2025/10/07
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
8reps x 4sets
*same weights
WOD
AMRAP12
10 Alt Pistol Squat / Box Pistol SQ
12 Devil's Press (35/25lbs)
*keep Moving
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Barbell Hip Thruster 3x10
DB Latereal Lunges 3x 6/6
WOD1
3rds for time
5 DB Squat Clean
9 cals row
21 WB
106 SIngle Under ( 58 DUs)
15min cap
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 5
10 Air Squat
5/5 SIngle Arm DB Push Press
5/5 Single Arm DB Deadlift
15 DUs
WOD2
Every 8:00 x2
Run 400m
10 KB Sumo Deadlift High Pull
10 Pull Up/Ring Row
10 Burpee Broad Jump
WOD3
Tabata
o) T2B/Hang KNee Raise
e) Hollow Hold
WL
2025/10/06
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 3min x 5
5 -8 Chest to Bar Pull Up
5-8 Closded grip Bench Press
WOD
4rds for time;
6 hang Clean Jerk
12 T2B
200m Run
*ad 5rds!
**time cap 13min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Bench Press
10 Pull up
10 Kb swing
WOD1
EMOMx7
7 Burpee over the DB
7 DB Deadlift
*1分間に両方の動き
*キツイ人は回数減らす、余裕な人は１づつ増やす
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
WL
