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
2025/08/31
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Barbell Complex
Review movements. Then,
Every 2:00 × 6 sets:
• 4 Front Squats
• 4 Hang Squat Cleans
Load: Moderate (~60–65% of FS 1RM) or a load you can keep unbroken each set
Focus: Front rack position, breathing pattern, consistent bar path
Start from the rack.
WOD
"For Time — Time Cap: 18:00
100 Hang Power Snatches (barbell) @ 35/25 kg
Penalty1: Every time you set the bar down → 200 m Run
Penalty2:5 sec pause in the hang also counts as a break → 200 m Run
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Core & Shoulder Stability Work
On a 12:00 Clock, complete 3 sets:
10/10 Side plank powell raise
10/10 Dumbbell External Rotation
20 Banded Pull apart
20 Hollow Rock"
WOD1
"For time of 10minutes cap
50/40 Calories Machine
*every 10 Calories : 5 Push Up+ 10 Lunges(BW) + 20 Russian Twist
＜HIIT＞
W-Up
Coach's Choice
WOD1
"EMOM6
o; 15 KB Deadlift
e: 16 Lunges ( 8/8) "
WOD2
"8sests for time: 12minutes cap
5 DB Cluster
5 Ring Row/Pull Up
5 Burpee
WOD3
tabata
1) Push Up
2) Cross V-Up
WL
2025/08/30
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deficit Barbell on Back Reverse Lunges
2/side *you pick weight
rest 2min × 5sets
*Since this is the final cycle, we’re going to push a little harder with a deficit version. Stand on a plate and let’s finish strong!
*super sets with 5-10 Reverse Grip Pull Up
WOD
Partner WOD
Share the reps with your partner
For Time – 25 min CAP
20-40-60-80
Hang Clean & Jerk (43/29 kg)
*After each round: 12/10 cal Row
*Take turn on the rower after every set
Scale Options:
Barbell weight: 35/25 kg, 25/15 kg
Row: 8/6 cal
*Reps can be split freely between partners.
Ad:115/95lb
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
8/8 Blgarian Squat
40sec Pkank
WOD1
With Your partner for time
80 Cal Row
80 Barbell Push Press 75/55lbs.
160/240 Double Unders+ Single
＜HIIT＞
W-Up
Coach's Choice
WOD1
5EMOM
8 DB Bent Over Row
6 DB Front Squat
4 DB Strict Press
*max 40sec , 20 sec rest at least
WOD2
Review Each Movement
DB Fight Gone Bad: 2rds
min1) Box Jump
min2) DB Push Press
min3 ) Wall Ball
min4) '20 sec 1H High Pull (R)(L)
min5 )Row
min6) Rest
WOD3
Stretch
WL
SNATCH
(A) 1RM Snatch
15min to find today's heavy single
CLEAN
(B) 1RM Clean & Jerk
15min to find today's heavy single
2025/08/29
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5 Sets of
4 Z-Press with DB or BB（中重量、フォーム優先）
6~8 Tempo Ring row（@ 3秒下ろし、1-0-3）
WOD
Interval
On a 3:00 Clock x 4 Rounds
200m Run / 250m Row（choice）
12 Dual DB Front Rack Walking Lunge（22.5/15kg）
8 Toes-to-Bar（sc: Hanging Knee Raise）
With time remaining → Max Burpee Over DB
Rest 1:00 between rounds
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
DB FSQ (tempo 31x1)
10×3rep
Ring row(3↓1↑)
10×3
WOD1
Every4:00x3
250/200m Row or 200m run
10 Single Arm KB Box step up
10 KB side Pull
15 Air squat
*Ad DB Front SQ
＜HIIT＞
W-Up
Coach's Choice
WOD1
Amrap9
10 DB Bench Press
10cals row Easy pace
WOD2
For Time 3rd
10Box Jump
10Plate G20H
10Wall Ball
10Burppe over the WB
WOD3
Tabata core
H2R
Crunch Hold
WL
1. FSQor OH SQ 6sets x 5reps
*安定感＋立ち上がりを意識
2. Dip Jerk @80% 8*5
3. SNatch
60% HS 3*8 or Building up heavy
4. C&J
60% (3+3) x6 or Building Up Heavy Single
2025/08/28
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hand stand walk Progression
-Wall Plank Hold (face wall, 20–60 sec)
-Wall-Facing Handstand Hold (chest to wall, 20–60 sec)
-Box Handstand Shoulder Taps 10-20reps
-Hand stand hold with partner 20-60sec(Use PVC)
-Hand stand walk with partner(Use PVC)
WOD
5EMOM
Hand stand walk in 30sed
Cash out of
3rd for time of
15 T2B
15 Front Sqaut(154/103lb)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets x 10Wall walk
3sets x max sec of Wall walk hold
WOD1
TABATA
O)Bike
E)Lunge complex
※Max effort
3min Rest
10min Row
※easy pace
＜HIIT＞
W-Up
Coach's Choice
WOD1
3sets of
10sec Hollow hold
10 V up
10sec L sit hold
10 single leg hip thrsut(5each)
WOD2
20min AMRAP
250m Row
10 Burpee over the row
10 KB Swing
10 Mt.climber(R+L=1)
10 Rowing pike
200m Run
Rest 30sec
WOD3
WL
SNATCH
(A) 15min find today's heavy single
CLEAN & JERK
(B) 15min find today's heavy single
Accessory
Hip Thrust（BB or DB）
10–15 reps × 2–3 sets
お尻の筋力と姿勢安定を担う
2025/08/27
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Clean Jerk and Snatch
WOD
Grace + Isabel
Clean & Jerk 30
rest 5min
Snatch 30
*time cap 20min
*ad: 135/95#
*Rx'd: 115/75#
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
2sets x 12 reps Incline DB Press
2sets x 8 Pull Up
1-2 warm up sets + 2 worksets
WOD1
3rounds for time
10 DB Hang Power Clean + Lunge ( 5 each)
10 DB Push Up Row ( Push Up + row=1)
10 Sit Up
15/12 Caloreis on Machine
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP6
8 DB Push Press
8 Bent Over Row
8 Front Squat
WOD2
Rowing Attack
800m Row rest 2:00
600m Row rest 1:00
400m Row rest 0:30
200m Row Go hard!!!!
WOD3
Upper Body
3sets
12 high Cruches
12 Ring Push up
12 Plank Cross Toe tap
12 Anchored Sit up
12 Flutter Kick
WL
2025/08/26
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Core
3 Sets of
30s Back extension Hold
15-20sec L-Sit Ring Hold
20s each Heavy KB Single Arm KB Hold
8/8 SA DB Box Step Up
WOD
Jackie!
1000m Row
50 Thruster *Empty Bar
30 Pull Up
*12min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
BSQ/FSQ
4sets x 6 reps
*every set 10 Deadbug (AD: weighted)
WOD1
(A) 5min AMRAP
CINDY
rest 3min then
(B) 5min AMRAP
10 Burpee
10 Box jump
*CINDY
5 Pull Up / Ring Row
10 Push Up
15 Air Squat
＜HIIT＞
W-Up
Coach's Choice
WOD1
30s ON/15s OFF x3set
(1) Burpee
(2) DB Snatch
(3) Jump Rope
WOD2
15min Running Clock
800m Run or 1000m Row
100 Air Squat
in remaining time AMRAP of
10 KB Swing
8 Hand Release Push-Up
WOD3
CORE
4min Elbow Plank
*accumulate
WL
