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
2025/10/19
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean & Jerk Waves:
セット数ｘ回数
3×3 @ 65%,
3×2 @ 75%,
3×1 @ 80–85%
WOD
AMRAP 20 (in pairs):
10 Synchro Toes-to-Bar
20 Partner Deadlifts (2 athletes, 1 barbell – 140/100kg, 315lb/225lb)
20 Alternating Devil Press (22.5/15kg)*single DB
200 m Run (together, carrying 20/14 lb Med Ball)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Front or Overhead Squat
3sets x 8reps
*Medicine Ball Side Toss 8reps each side
WOD1
With your partner ! Share the reps!
50-40-30-20-10
Calorie Row
KB Swing
Sit Up
*1６min cap
＜HIIT＞
W-Up
Coach's Choice
WOD1
3 rds of
250m row/ 400m Bike
12 KB Swing
12 Sit Up
WOD2
20rds for time (with your partner )
20DUs/ 40 Single
10 Air Squat
5 Burpee
*10rds each,
WOD3
TABATA
o) Knee To Elbow Mt.climber
e) Hollow Hold
WL
2025/10/18
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3sets of
10 Barbell Bent Over row
5/5 Box Step Up
*same weights , box knee height
WOD
6 rounds for time of:
8 box step-overs
12 single-arm dumbbell snatches
48 double-unders
♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 20-inch box
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
4x10
*start with empty bar , add weights
**super sets with 10 Goblet Box Step Up
WOD1
3rds each with your partner
P1: Rowing
P2:3 Burpee + 6 Hang KNee Raise + 9 KB Swing + 12 WB
*score : total time
＜HIIT＞
W-Up
Coach's Choice
WOD1
Body Weights Citcuit (30s on/15s of jog)
1. Wide Stance Squat
2.Inch Warm Push Up
3.Alternating Reverse Lunges + Knee Drive
4.SLow Mountain Climbers
5. Alt V-Up
6. Burpees
*repeat 2times no rest between sets
WOD2
with your partner for time;:
100 Box Jump
100 alt DB snatch
100 Cals row
*share the reps
**20min cap
WOD3
WL
SNATCH
(A) 5set x 5reps
Snatch Balance
(70-80%)
(B) 10min
3-Position Snatch
(floor, below-knee, above-knee)
*for technique purpose,
(above-knee, below-knee, floor)
CLEAN
(C) 5sets x 3reps
Clean DL (on riser)
(90-110%)
*heavier than last week
(D) 10min
2 Power Clean
+ Jerk
2025/10/17
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat
5x5 @65-85%
*add weights from last week
**3sets of 5reps of Seated Box Jump
WOD
For time:
10 wall-ball shots(20/14#)
10 snatches(135/95#)
20 wall-ball shots
20 Pull Up
30 wall-ball shots
30 American KB swing (24/20)
40 wall-ball shots
40 Box Jump
*Big Class: Partner Up and double the #, share the reps
**22min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
12 Bent Over row (BB) ( 1sec pause @ top)
12 Narrow Grip Bench Press ( 1sec pause @ bottom)
12 v-up/sit up
WOD1
For time;
3rds for time;
5 Inch Warm Push Up/3 Wall walk
10 Burpee or Burpee Over the row
15/12 Cals Row
20 Air Squat
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 9 Minutes:
Buy in 1000m on row/ Ski , 1600m BIke
5 Hand Release Push Up
12 Jumping Lunges (6/leg)
5 Dumbbell Renegade Rows *psuh up + Row + row=1
12 Burpee Broad Jumps (or Jump Forward Burpees)
WOD2
For time;
1000m Run
50 BW Lunges
50 Sit Up
50 WB
WOD3
Tabata core
Taku choice
WL
A) Snatch (20 min)
3 Position Snatch (hip, knee, floor)
5 sets (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 sets of 1rep 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
2025/10/16
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx10
o) 5 Push Press
e) 5/5 Reverse Lunges
*5sets each
*same weights 135/95lbs
WOD
24min x EMOM
Min 1: 8-10 Barbell Thruster
Min 2: 12/10 Cal Row
Min 3: 10 HSPU/ DB Push Press
Min 4: 10 Burpees to Target (hands touch object ~6–8” above reach)
*ad; 15/12 Cals , Strict HSPU
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
5 Press + 5 Push Press
10 DB Rear-Delt Fly (slow eccentric)
WOD1
AMRAP 12min
10 DBs Deadlift
10 DBs Thruster
10 Burpee Over DB
10 Sit-Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 6min
15 KB Swing
10 Plank KB Through (5each)
5 Inchworm Push-Up / Wall Walk
WOD2
Every 2min x 6set (12min)
(A) 10 ASQ +5 Burpee + 15 Sit-Up
(B) 10 ASQ +5 Burpee + 250/200m Row
WOD3
CORE
3sets of
20s Side Plank (R)
20s Side Plank (L)
20s Plank Hold
20s Mt. Climber
1min rest
*no rest between movements
WL
2025/10/15
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Kipping Practice
Test 4sets of Max T2B
*rest 90sec between sets
WOD
On the 3:00 x 5 rounds:
10 Deadlifts
8Hang Power Cleans
4 Push Jerks (1 full DT round)
25-50 DUs
→ Work should be ~90s or less, then ~90s rest. Learn sustainable pacing.
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat
5reps x 3set (75-80%)
Finisher:
TABATA
odd) Air Squat
even) rest
ADVANCE: no rest
WOD1
3R For Time (15min)
6 Ring Row / Pull-Up
10 Burpee
14 Alt DB Snatch
400m Run
＜HIIT＞
W-Up
Coach's Choice
WOD1
Circuit (30s/15s) x3set
(1) Jump Rope
(2) DB Clean and Press
(3) Sit-Up
WOD2
EMOM 14min (3set)
(1) 10 KB Swing + 10 Goblet Squat
(2+3) 450/400m Row
(4) Max Burpee Over Rower
(5) Rest
SCORE: Burpee
WOD3
TABATA
1) Bicycle Sit-Up
2) Hollow Rock
WC
WOD
AMRAP８
12 DL 70kg
9 Hang Clean
6 Jerk
10 Bar Facing Burpee
into
AMRAP2 DUs
rest 6min
AMRAP8
3Clean +3 FSQ+ 3 Jerk 90kg
10 BFB
AMARP2 DUs
rest6min
AMRAp8
10 Cluter 80kg
10 BFB
AMRAP2 DUs
2025/10/14
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
6reps x 5sets
*same weights
1-3sets to warm up
into 3sets of
8/8 Single Leg Deadlift ( Hold a KB )
WOD
AMRAP12
7 Dips
9 DBs Front Rack FWD Lunges (50#/35#)
11 Box Jump (24/20inch)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Single Leg Barbell Hip Thrust 3x12
DB Lateral Lunges 3x 8/8
WOD1
3rds for time;
15/12 Cals Row
15 DB Clean Jerk
15 Box Jump
21 Sit Up
15min cap
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP5
10 Rotational Slam ball
10 Push Up with Rotation
10 Tuck Up
10 Hollow Rock
WOD2
5rds for time;
12 /10 Cals row
12 DB Snatch
12 Burpee on the plate
15min cap
WOD3
TABATA Core Coach's Choice
WL
