2025/08/17
SUN
＜CrossFit＞
Warm-Up:
Skill, Strength:
Deadlift 5sets x 3reps @80-85%
*after each sets , 30-45sec hold at the top position
*no hook grip
WOD
AMRAP18min
8 Hang Power Clean ( 50/35kg)
10 Deficit Push Up / Kneeling Push up
12/10 Cals row or 200m Run 400m Bike ( 0.3mile)
-rest 1:00- repeat
*ad; Hand Stand Push up, 61/43kg
LIGHT
Warm-Up
Skill, Strength:
"BSQ/FSQ
4sets x 6 reps
*5-10 Weighted Hang Knee Raise
WOD1
EMOM12
1) 30-40s Hollow HOld
2) 40s DBs Hang Clean + Jerk
3) 60s calories Macine
4) Rest
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx5
10 DB MB Incline Press
10 Bent Over Row
WOD2
6minutes AMRAP
5 Push Up
7 Ring Row / Pull Up
9 Leg Raise /T2B
11 Air Squat
WOD3
With Your partner for time (14minutes cap)
80cals row
80 WB
100 Box Jump
WL
2025/08/16
SAT
＜CrossFit＞
Warm-Up:
Skill, Strength:
Barbell on Back Reverse Lunges
4/side *you pick weight
rest 2min × 3sets
*super sets with 5-10 Reverse Grip Pull Up
WOD
"For Time（Cap 18 min）
100 Cal Row（split as needed）
Every 2 min（including at 0:00）
*5 Synchro Burpee Over Rower + 5 Dual DB Cluster （22.5/15kg, both athletes together）
LIGHT
Warm-Up
Skill, Strength:
Push Press 4x 8
DBs Bent Over row 4x8
*super sets
2 warm up sets + 2 worksets
WOD1
"Partner WOD – Row & Burpee Tax
For Time
80 cal Row
Penalty:
Every 2 min → 8 American KB Swing + 5 Burpee *Synchro
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx5
DB Deadlift x10
Push Upx10
Burpee x 5
WOD2
"with your partner
8minutes AMRAP for meter
P1: 200m Row
P2: 30s Hollow Hold+ max Bicycle sit up in the remaing time
WOD3
AMRAPx3
Max Box Jump
rest 2minutes
AMRAPx3
Max Jump Rope
*score; totally # of reps
WL
SNATCH
(A) (1+1) x4-5sets
Tall Snatch (ball of foot)
+Tall Snatch (flat foot)
*light weight
(B) (1+1) x4-5sets
Power Snatch into OHSQ
+ Snatch Balance
*pause 2-3sec in receive position and continue directly into OHSQ
CLEAN
(B) (1+1+1) x4-5sets
Power Clean
+ SQ Clean
+ Jerk
ACCESSORY
8ea x3sets
SL RDL (DB or BB)
*staggered stance
5reps x 3sets
BSQ/FSQ/OHSQ
2025/08/15
FRI
＜CrossFit＞
Warm-Up:
Skill, Strength:
3 Sets of
8 Close Grip Bench Press（中〜重重量、コントロール重視）
6 Ring Row @ 3秒下ろし
（Tempo：1-0-3）
WOD
Interval（Every 3:30 x 4Sets ）
200m Run or Row
6 Pull-Up or CTB
10m Dual Dumbbell Front Rack Walking Lunge(50/35lb)
LIGHT
Warm-Up
Skill, Strength:
Inverted Row
10x 3sets
Goblet Squat
10 x 3sets
WOD1
AMRAP12
6 Box Jump
12 DB Deadlift
18 Alt V-up
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx5
DB Deadlift x8~10
Push Up x8~10
Burpee x 5
WOD2
with your partner
8minutes AMRAP for meter
P1: 200m Row
P2: 30s Hollow Hold+ max Bicycle sit up in the remaing time
WOD3
AMRAPx3
Max Box Jump
rest 2minutes
AMRAPx3
Max Burpee Box Jump
WL
2025/08/14
THU
＜CrossFit＞
Warm-Up:
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
*scale: Z Press
Cash out of
10AMRAP
10 Burpee
10 Renegade row(50/35lb)
LIGHT
Warm-Up
COre
Skill, Strength:
BB Burgalian squat
5 x 10 increassing weight
WOD1
10EMOM
O) KB Goblet squat
E) 45sec DU or SU
＜HIIT＞
W-Up
Coach's Choice
WOD1
8EMOM
1)20 Russian Twists (L+R=1) + Max Burpees in remaining time
2)30s Plank Hold + 10 KB Goblet Squats
3)12 V-Ups + Max Mountain Climbers in remaining time
4)20 Push Up
WOD2
2rounds For time of Pair I go you go
20 Pull Up
40 KB Swing
60 Sit Up
40 Box jump
20 Broad jump
WOD3
3sets of
10 BB arm curl
12 Seated DB shoulder press
15 triceps extention
WL
2025/08/13
WED
＜CrossFit＞
Warm-Up:
Bodyweight Focus
3 Sets – Not for time
5-7 Strict T2B or Tuck Raise
20sec L-Sit Hold (ring)
20 sec Hollow Hold
Skill, Strength:
Clean Jerk
3repx 2 sets
2reps x 2sets
1rep x 2sets
*rest1min between sets
Hang Power Snatch
3repx 2 sets
2reps x 2sets
1rep x 2sets
*rest1min between sets
WOD
3rds for time;
300/250m Row ( 0.5mile/800m bike)
15 Thruster (45/35 LBS)
10 T2B
*12min cap
**ad:4rds
LIGHT
Warm-Up
Skill, Strength:
Core 3 Sets of
a) 10/10 Banded Pallof Press
b) 8/8 Plank to Side-Plank (*No Spine Rotation)
c) 16 Alt SL Vup
d) 20s/20s Heavy KB Front Rack Hold
WOD1
AMRAP 10min
10/8 Cals row
8 American KB Swing
8 KB High Pull
＜HIIT＞
W-Up
Coach's Choice
WOD1
9EMOM
1) 12/10 Cais row
2) 20 Shoulder tap＋20 Mt.climber
3) 5 DB Push up＋8 Bent over row
WOD2
"30/10×3 6min
1) Burpee Bload jump
2) KB front rack revers lunge
3) MB up down Slam ball
WOD3
TABATA
Sit up
DU
WL
2025/08/12
TUE
＜CrossFit＞
Warm-Up:
Bodyweight Focus
3 Sets – Not for time
5-7 Strict T2B or Tuck Raise
20sec L-Sit Hold (ring)
20 sec Hollow Hold
Skill, Strength:
3sets of Weighted Pull and Push
8~10 WPullup
9~10 WPush up
WOD
EMOM 24
1: 12/8 Cal Row*ad 15/10
2: 6/6 SA KB hang Snatch
3: 50 DUs
4: 4 Bar MU / 8 C2B / 12 Pull Ups
LIGHT
Warm-Up
Skill, Strength:
BSQ/FSQ
3sets x 8reps (tempo 31x1)
every set 30sec each Side Plank
WOD1
AMRAP 12min
2-4-6-8-...
Burpee
DB Reverse Lunge
Sit Up
＜HIIT＞
W-Up
WOD1
AMRAP 8min
8 DB Deadlift
8 DB Hang Clean & Press
8 Sit Up
8 Hang KNee Raise /T2B
WOD2
For Time (12min)
25 Box Jump / Step Up
25 Push Up
25 DB Thruster
25 Ring Row
25 Burpee
WOD3
TABATA
(odd) Bicycle Sit Up
(even) Flutter kick
WL
2025/08/11
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
On the 90sec × 8 sets
Clean Complex
Deadlift + Clean Pull → Power Clean + (1+1+1)
WOD
Every 5:00x4
50 DUs
15 WB
10 Single DB Box Step Up
3 Wall Walk / 5 Inch Warm Push uP
LIGHT
Warm-Up
Skill, Strength:
WOD1
＜HIIT＞
W-Up
WOD1
EMOMx8
o) 20DUs + 5 Squat Jump
e)5 Push Up+ 5 Ring Row
WOD2
For time;
21-15-9
DB Thruster
Burpee jump on the plate
Plate G2OH
*cap 10min
WOD3
Tabata
Hollow Rock or HOllow Hold
WL
