2025/10/26
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Every 2:00 × 6 sets:
1 Power Snatch + 1 Hang Squat Snatch
Load: Moderate (~50–70%)
Focus:
Fast turnover and solid receiving position
Keep bar close on both phases
Maintain consistent footwork
WOD
"4 Rounds
2min ON / 2min OFF of
15/12 T2B/ V-Up
15 Front Squats (95lb/65lb)
Max Cal Row
Score: Total Calories
Scale: 15 HKRs, 65lb/35lb
Substitutions: Any cardio (Bike, Ski)
*2日連続来る方は肩に気をつけてください
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Sumo deadlift High Pull
6reps x 3 set
into
Push Press
6sets x 3 set
WOD1
AMRAP8
10 Burpee Box Jump
8 DB Deadlift
8 Sit Up
＜HIIT＞
W-Up
Card for 5miniutes
WOD1
"EMOMx8
1) 15-20 Sit Up
2) 10 KB swing + 10 KB High Pull
WOD2
AMRAP10
12/10 Cals row
12 Cross K2E Mt.climber
8 Plate G2OH
8 Plate Bent Over Row
WOD3
Tabata Coach's CHoice
WL
2025/10/25
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hang CLean Jerk for 12minutes
WOD
"Service Cup Workout 4
Complete as many rounds and reps as possible in 10 minutes of:
5 hang clean and jerks
10 back squats
15 toes-to-bars
♀ 80-lb barbell (36kg)
♂ 115-lb barbell (52kg)
Then,
On a 5-minute clock:
Find a 1-rep-max clean
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Squat Varitation
6reps x 3set (75-80%)
*super sets with 8 MB Clean
WOD1
3 Rounds:
400m Run
21 DBs Deadlifts
12 Ring Rows
*15min cap
＜HIIT＞
W-Up
Coach's Choice
WOD1
"Circuit 30s on/15 s off x 2
1) Battale Rope
2) Ladder
3) Mt.climber
4) box Step Up
5) Bicycle Sit Up
WOD2
"100/ 80 Calorie with your partner
p1) Row.Bike/ Ski
p2) Elbow Plank
WOD3
"with your partner for time 20 rds
1 DB Burpee
2 DB DL
3 DBs Squat
4 DBs G2OH
*10rds each, i go you go
1ラウンドごとに交代 "
WL
"SNATCH
(A) 5set x 5reps
Snatch Balance
(70-80%)
(B) 10min
1RM Snatch"
"CLEAN
(C) 5sets x 3reps
Clean DL (on riser)
(90-110%)
*heavier than last week
(D) 10min
1RM Clean & Jerk"
2025/10/24
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat
5x5 @65-85%
*add weights from last week
**3sets of 10 squat Jump
*ad : Barbell Squat Jump
WOD
the Ladder
1-2-,,,,10
Pull Up
Wall Ball
Box Jump
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of(heavy 1)
15 Bent Over row (BB) ( 1sec pause @ top)
15 Narrow Grip Bench Press ( 1sec pause @ bottom)
12 /12 Hang Wiper
WOD1
2Rounds for Time
400m Run/ Row
20 Walking Lunge
10 Dumbbell Thrusters
10 Sit ups
*ad; 3rds or single DB OH LUnge, T2B
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx10
1) 10-15 WB
2) 15/12 Cals row
WOD2
For time;
500m Row
40 Air Squats
30 Sit-Ups
20 Push Up
10Ring Row
time cap: 10min
WOD3
Tabata Coach's Choice
WL
"A) Snatch (20 min)
3 Position Snatch (hip, knee, floor)
5 sets of 1 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 Lift Off + 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
2025/10/23
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx8
o)5 Push press
e) 5/5 FR Reverse Lunges
*5sets each
*same weights 135/95lbs
WOD
Every 5:00 x 4 rounds:
1 Full Round of DT (12-9-6)
50DUs
→ Score = time each round. Aim for consistent times under fatigue.
DT: 12 Deadlift, 9 Hang Clean, 6 Jerk
*ad:155/105
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
5 Press + 5 Push Press
10 DB Rear-Delt Fly (slow eccentric)
WOD1
Chipper: (For Time)
50 Calorie Bike/ Row
40 Kettlebell Swings
30 Alternating Lunges
20 Push Ups
10 Single Arm Thrusters (each side)
＜HIIT＞
W-Up
Coach's Choice
WOD1
For time;
400m Run
40 Air Squats
30 Sit-Ups
20 Burpees
10ea DBs Plank Row
WOD2
EMOMx6
1) 15/12 Cals Row
2) 40s Farmers Carry
WOD3
AMRAP3
Jump rope
rest 1min
AMRAP3
Burpee Box Jump
WL
2025/10/22
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Kipping Practice
5sets of Max T2B
*rest 120sec between sets
WOD
"EMOM x18
Min 1: 12/9 Cal Row
Min 2: 10-15 WB
Min 3: 10 HSPU/DB Push Press
Min4; 8-10 Snatch
Min5; 10 Burpee
Min 6: Rest
*ad: 14/11 cals
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of
12 1H Row
12 DB Chest Press
12 v-up/sit up
WOD1
For time;
10-9-8-7-....1
Wall Ball
15 DUs/30 Single after each sets
＜HIIT＞
W-Up
Coach's Choice
WOD1
"21-15-9
DB Burpee
T2B/Hang Knee Raise
WOD2
"Every 4;00 x 3
15/12 Cals row
15 Alt DB Snatch
15 Burpee to the target
*ad: 20each
WOD3
"Shoulder Pump
Tabata
side raise or coach's Choice
WL
2025/10/21
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
4reps x 6sets
*80%
1-3sets to warm up
⋆来週は３RMです
WOD
AMRAP10
200m Run
5 Wall Walk
20 WB
5 Wall Walk
*Urawa: Row or Bike
*goal; 3+
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
16 Barbell Back FWD Lunges
60 DUs
WOD1
For time;
21-15-9
Barbell Deadlift
Lateral Burpee over the bar
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 8
8 Burpee Box Jump
16 KB Swing
WOD2
For time;
30 Air Squat
30 Pull Up
30 DBs Push press
1000/800m Row
WOD3
Tabata
Push Up or HSUP
WL
2025/10/20
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 3min x 5
6-8 Chest to Bar Pull Up
6-8 Closed grip Bench Press
WOD
For time;
*Partition as you like
50 Thruster (43/25kg)
75 G2OH
100 Lateral Burpee
*20min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
3 Wall Walk / 6 Inchworm Push Up
6 Pull Up
9 DBs Front Squat
12 Sumo Deadlift
WOD1
AMRAP10
7 Thruster
7 Push Up
7 Sit Up
10/8 Cals row
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
