2025/09/07
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back squats-Find your 10RM
in 15minutes
WOD
"EMOM 16 (4 rounds of a 4-minute cycle)
• M1: 200 m Run
• M2: 15 American Kettlebell Swings (24/16 kg)
• M3: 10 Toes-to-Bar
• M4: Max Reps Ground-to-Overhead (61/43 kg)
Score = total reps completed in M4 across all 4 cycles.
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
6 Strict Pull Up
8 Bent Over Row
10 KB High Pull
WOD1
With a partner, complete as many rounds as possible in 15
22-cal row(Split)
16 burpees(Split)
8 DB Power CLean ( Syncro)
＜HIIT＞
W-Up
Agility
WOD1
5 Minutes AMRAP
12 Deadlifts
20 Alternating Rows (Go heavy!)
20 Cross Toe Touch
WOD2
"6 Minutes AMRAP
6 Box Jumps
6 Alternating Step-Ups Holding Dumbbell in front of you
12 Russian Twists Holding Dumbbell（12each side)
12KB Swing
WOD3
For time;
150 Wall Ball
with your partner
Every 25 WB
5 Burpee (together)
WL
2025/09/06
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
a) Hang Power Snatch for 8min
Find workout weights
b) Hang Squat Clean+ Jerk 8min
WOD
In 10min window :
3rds
6 Hang Power Snatch - 95/65#
6 Push Up
6 Overhead Squat - 95/65#
...into
Find a 1RM Hang Squat Clean/Jerk:
*make 2 heat
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
BSQ 5sets x 8
KB Swing 5sets x 10
WOD1
WOD
EMOMx12
1) 8-12 Box JUmp
2) 8-12 DB FSQ
3) 8-12 Ring Row
4) Rest
＜HIIT＞
W-Up
Core
WOD1
AMRAP6
5 Inch Warm Push up
10 Pike Push Up
15 SQ Jump
WOD2
"time cap 13min
800m Run
-buy in -
3rds
10 Alt DB Snatch
10 Thruster (2DB )
10 Burpee Over the DB
WOD3
Tabat Core
o)Ring row hold
e) DB OH March
WL
1) Back Squat 3reps x 5sets
2) Snatch High Pull 3reps x 3sets
3) Clean High Pull 3reps x 3sets
2) Squat Snatch 3reps x 6sets (50-60%)
*every 2min
3) CLean Jerk *heavy single
every 90sec x8 sets
2025/09/05
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec x6
3 push press
– Build in load
WOD
AMRAP15
12 Lateral Burpee
10 Barbell Thruster
8 MUs/C2B/Pull Up
-rest 1;00 Between sets
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Barbell Reverse Lunges
8/8 x3sets
*super set with 10 Arm and leg deadbug reach
WOD1
EMOMx12
1) 35 -50 DUs
2) 12 Box Jump Over
3) 8 DB Hang Clean +Press
＜HIIT＞
W-Up
Core
WOD1
"EMOMx5
8 Stirct Press
8 Bent Over Row
8 Deadlift
*Use DBs, too easy add 1reps , too hard 7each
WOD2
Every 4minutes x 3
350m row
10 WB
8T2B/ Hang KNee Raise / Sit Up
WOD3
AMRAP5
Buy in 100 DUs
remaining time ;
Burpee Box Jump Over
WL
1) Hang Power Snatch
8sets x 3reps (50%)
or building up to heavy single
2) Hang Power Clean
8sets x 3reps (50%)
or building up to heavy single
3) Push Press
6sets x 5reps
4) Jerk 60%
6sets x 5reps
2025/09/04
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Kipping Practice
Level1;Kipping （Beat Swing )
Level2 : 2 Kipping + Hip Drive ( Big Kip)
Level3; 2Kipping +1-2 Kipping Pull Up
Level4; 2 Kipping +1-2 Kipping Pull Up + 2Kipping
Try Pull Up/C2B/ Muscle Up
*hollow/Arch Positionをしっかりマスター
into
Strength
3sets of 10reps Banded C2B Pull Up
WOD
"5rds for time;
250/200m Row
10 Deadlift 135/95lbs
10 T2B / Hang Knee Rasie
* ad: (185/125lbs)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Deadlift
10 Weighted Hand Knee Raise
WOD1
For time;
4rds of
200m Row
15 Wall Ball
＜HIIT＞
W-Up
Ladder
WOD1
Core 30s on 15 s off x3
1) Plank SHoulder Tap
2) DOuble Leg Raise
3) Bicyle Sit Up
WOD2
AMRAP10
10 KB Swing
10 Burpee
10 Box Jump
10 Air Squat
WOD3
60/50 Cals for time;
WL
1) Snatch Balance 4sets x 5reps
*素早く潜る
2) Snatch( Power )
8sets x3reps *every 90sec
*60-70%
3) Clean Jerk
6sets ( 3+ 3)
*60-70%
4) FSQ
4sets x 5 reps
*強さ意識
2025/09/03
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Front Squat 5sets x 5reps
set1+2 : 70%
sets3:75%
sets 4: 80% +
*記録がない人は70％以上の重さで5回5セットやりましょう
WOD
2-2-2-3minutes work/1minute rest
10 Lateral Burpee Box Jump Over @24/20""
15 Sit Up
in remaining time of Max cals row
*score; total Caloreis
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
EMOMx9 ( 40s on/20s off)
1) DB or Kb Plank through
2) Reverse Crunch
3) Bicyle Crunch
WOD1
2 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run/500m Row
*BW
＜HIIT＞
W-Up
WOD1
"EMOMx6
o) 20 Jumping Lunge
e) 6 Push Up + 6 Ring Row
WOD2
"For Time (8min)
40-30-20-10
Double Under
V-Up / Sit-Up
WOD3
"AMRAP8
200m Run / 250m Row/400m Bike
10 DBs G2OH
5 Burpee
WL
2025/09/02
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
SNatch Complex for 15min
High Hang Power Snach +
Hang Snatch( Below Knee ) +
Floor Snatch
*building up to heavy
*股関節からの爆発、下に素早く潜る
WOD
"For time;
80 A DB box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
*ad 50/35
time cap: 12min
Goal : Sub 10min
LIGHT
Warm-Up
1 set:
3:00 row
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 kettlebell windmills/arm
1 set:
:30 up-downs
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
1 set:
:30 burpees
10 single-arm kettlebell presses, right
10 single-arm kettlebell presses, left
Skill, Strength:
3sets of
10 Push Press
10 Weighted Hang Knee Raise
WOD1
3rds for time;
11 Ring Row
11 Burpee
15/12 Bike Calories
9 DB Thruster
*12min cap
＜HIIT＞
W-Up
WOD1
AMRAP5
10 Air Squat
10 KB Swing
5 Push Up
5 Sit uip
WOD2
Team of 2 :AMRAP7
2000m Bike ( SPlit )
50 BW Lunges ( Syncro)
Max DUs ( one work, one rest)
WOD3
For time;
2rds of
200m Run
250/200m Row
20KB Swing
9min cap
WL
2025/09/01
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
4rds of
15s L-sit Hold ( Ring or Box )
10 Sit Up
10 Hollow Rock
20 2 Count Flatter Kicks
WOD
AMRAP5 x 4 -1minrest beween (25min WOD)
a)
500/400m Row
AMRAP in the time remain
10 WB
10 Sit Up
b)
500/400m Row
AMRAP in the time remain
10 KB Swing
10 Burpee
c)
500/400m Row
AMRAP
10 Pull Up / C2B
10 Box Jump
d)
500/400m Row
AMRAP of
Max Reps Of DB Thruster
*Small Class =barbell Thruster
LIGHT
Warm-Up
"Squat Prep
Box Jump 3x3
Skill, Strength:
Back Squat
8reps x 5 sets
*add weights every sets
WOD1
For time:
5 wall walks
1000/800-m row
5 wall walks
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
