2026/02/09
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
5ｘ5 @70-75%
+1set of10reps at50%
*フォーム作り
WOD
2sets
6xEMOM
O) 6 Shuttle Run
e) 50 Cross Over /20 Cross Over Double under
Rest 3min
6x EMOM
O) 15/12 Cals row
E) 10-16 Box Jump Over
*Repeat
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3sets
6/6 half kneeling shoulder press
12 DBs push press
15 AmericanKB Swing
WOD
AMRAP12
15/12 cals machine
10 Box Step up( BW)
5 DBs Cluster
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
2026/02/08
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"EMOM 12 (4 rounds)
Min 1
Single-leg KB Deadlift
6–8 reps / side
Min 2
Cossack Squat (Goblet)
6 reps / side
Min 3
Turkish Get-Up
1 rep / side
WOD
"20min running time
2 min ON / 2 min OFF × 5 sets
In each 2 min ON:
12 Pull-ups
12 Dips
Max Burpee Over the Dumbbell
Score: Total Burpee reps
Scale: Banded, Ring row, Push up
LIGHT
W-Up
Coach's Choice
Skill, Strength:
5x5 Deadlift
WOD
EMOMx12 (40s on/20s off)
1. Burpee Box Jump
2. 10 KB Swing+ 10 Squat
3. DB OH Lunge
4. Rowing
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP5
5 Burpee
10 Sit Up
15 Bicylce Sit Up
20 Russian Twists
WOD2
AMRAP5
30 Mt.climber
10 KB Swing
5 Inch Warm Push Up
WOD3
For time; (with Parnter)
1000m Row/ 3200m Bike
Syncro 50 Burpee
*cap 12minutes
2026/02/07
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Max Effort Upper Body
1) Push Press Cluster: 4 x 1.1.1 (10s), adding weight each set. Rest 2:00
2) Weighted (BW) Pull-ups: 15 reps, AHAP. Rest 2:00
WOD
AMRAP in 8 minutes
3 Handstand Push-Ups
3 Cleans (185/125 lb) (84/57KG)
6 Handstand Push-Ups
3 Cleans (185/125 lb)
9 Handstand Push-Ups
3 Cleans (185/125 lb)
12 Handstand Push-Ups
6 Cleans (185/125 lb)
15 Handstand Push-Ups
6 Cleans (185/125 lb)
18 Handstand Push-Ups
6 Cleans (185/125 lb)
21 Handstand Push-Ups
9 Cleans (185/125 lb)
Etc., following same pattern until time is up
See: “Open 15.4“
On an 8-minute clock, complete as many repetitions as possible (“AMRAP“) of the prescribed work in the order written.
Score is the total number of repetitions completed before the 8-minute clock stops.
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3sets
10 DB bench Press
10 Ring Row
10 KB Swing
WOD
EMOMx12 (40s on/20s off)
1. Burpee Box Jump
2. Renegaderow
3. Air Squat
4. Rowing
＜HIIT＞
W-Up
Coach's Choice
WOD1
30s on/15s High KNee x 4exercise x 2rds
1) Flatter Kicks
2) Side Plank (R)
3) Lying Knee 2 Chest
4) Side Plank(L)
WOD2
4rds for time;
10 Skater Hop with Plate
10 Lunge Jump with Plate
10 Plate G2OH
10 Burpee Jump on Plate
WOD3
Every 2min × 5
25-50DUs
10 Lying Leg Raise
8 Alt DB Snatch
SNATCH
(A) 15min (60-80%)
Slow-Pull Power Snatch
+ OHSQ
+ Hang SQ Snatch
*Move slowly to mid-thigh(3-5sec)
once reached to mid-thigh
accelerate to full speed and complete the SNATCH
(B) 15min
Power Clean
+ Hang SQ Clean
+ Jerk
ACCESSORY
(C) 5sets (80-85% of Jerk)
2 Dip Drive + 2 Jerk
(D) 3sets
3rep BSQ/FSQ/OHSQ
2026/02/06
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
1a) DB Rows: 3 x 8-10 ea
1b) DB Push Press: 3 x 8-10
1c) Side Plank: 3 x 15-30s ea side
WOD
EMOMx30
1) 12/9 cals bike
2) 15 Burpee
3) 15Thruster(95/65)
4) 60 DUs
5) 15 KB Swing (24/16kg)
6) Rest
LIGHT
W-Up
Coach's Choice
Skill, Strength:
5x5 Deadlift
WOD
EMOMx12minutes (45s on/15s off)
min1) Max of Devil's Press
min2) Max Of Box Jump Over
min3) Max of Cals Row
min4) Rest
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 6
10 KB Swing
10 Jump Lunge (R+L=2)
10 Mountain Climber (R+L=2)
WOD2
Every 90s × 8 Rounds
12 Devil’s Press
12 Box Jump Over
WOD3
EMOM 10
Odd:40s Max Row
Even:15 Hanging Knee Raise
2026/02/05
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3positon Power Snatch
5sets @75% +
in 15miutes
( floor, below knee, Above knee )
*bar path , body position , get under the bar quickly
WOD
As far as possible in 10minutes
3-6-9-12-15.....
Hang Snatch (75/45lbs)(34/25kg)
Box Jump (60/50cm)
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3sets of
12 DB Front Squat
8 Pull Up
WOD
For time;
100/80 Cals Row
100 Jump Rope( DUs or Single)
*time cap =12min
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP6
10 Shuttle Run ( 7.5mx2)
10 MB Slam
10 Air Squat
WOD2
For time;
12 DBs DL
9 DBs Hang Power Clean
6 DB Jerk
3 Burpee Pull Up
WOD3
2 Rounds
500/400m Row
20 KB Swing
15 Sit Up
2026/02/04
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Skill/Gymnastics
3 Rounds, not for time:
– Single Leg Squat Practice x 3-8 reps ea.
– Static Hold (hollow-hold, handstand hold, L-Sit, L-Hold, Ring Support)
– Mobility
WOD
5 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups
♀ 75 lb
♂ 115 lb
*cap 15minutes
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3sets of
8ea Barbell Back Lunges
*super sets with Taku Choice Core!
WOD
For time;
30-20-10
Box Jump ( Step Down)
Alt DB SNatch
＜HIIT＞
W-Up
Coach's Choice
WOD1
For Time
2 Rounds
400m Row
20 MB Wall Ball
15 KB Swing
10 Pull Up / Ring Row
tc 8min
WOD2
AMRAP7
10 DB Push Press
12 Box Step Up（DB Hold）
12 Sit Up
WOD3
TABATA
Med Ball Russian Twist
Air Squat
2026/02/03
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Thruster ( From Rack)
6reps x 5sets
*same weigths (@60-70% of 1RM)
WOD
AMRAP in 20 minutes
4 Dumbbell Thrusters (2x50/35 lb)
6 Toes-to-Bar
24 Double-Unders
LIGHT
W-Up
Coach's Choice
Skill, Strength:
Back Sqaut
5x5
*rest2min between
*heavy !
WOD
EMOMx12minutes(40s on/20s off)
Station1) Row
station2) KB Swing
station3) Box Step Up(BW)
station4) Jump Rope
*ad; DBs step Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
3set
10 Pull Up( banded)
10 Push Up
10 Good Moring ( Barbell)
WOD2
Every 2min × 5
12 DB Front Squat
10 Box Jump
remaining Time Bike Easy
WOD3
8分 AMRAP(You go / I go)
12 KB Swing
8 Burpee
