2026/01/26
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
A)Back Squat
6RM in 12minutes
B) Back Rack Reverse Lunges (Alternating)
3 Sets of 10 reps (each leg)
Rest 2 minutes between sets.
WOD
"EMOMx15 (45s work/15s off)
1.min 15/12 cals on row
2.min Push Press 43/29 kg
3.min Pendly Row
4.min Plank Hold
5.min rest
LIGHT
W-Up
Coach's Choice
Skill, Strength:
"
EMOM 8min Workout
odd mins
Decline Ring Row x 8-10
Even mins
Push Ups x 8-10
WOD
3rds of
15 Sit Up
12 DB DL
9 DB Clean
6 DB Press ( Jerk)
12/10 Cals row
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
2026/01/25
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Strict Pull-up
30s ON / 1:00 OFF × 5 sets
Max quality reps
Scale: Banded Pull-ups
Advanced: Strict Chest-to-Bar Pull-ups
Strict Press (Empty Bar)
30s ON / 1:00 OFF × 5 sets
Max reps
Advanced:
• Men: +10 kg
• Women: +5 kg"
WOD
"Team of 2~3
25min amrap
Rx'd
120 T2B
90 Dumbbell S2O (Duel) 50/35
60 Dumbbell Devil press (sigle)
30 Wall-Facing Push-ups
10 Dumbbell Devil Press (Duel)
Scale
120 Toes up
90 Dumbbell S2O (Duel) 35/20
60 Dumbbell Devil press (sigle)
30 Half Wallwalk
10 Dumbbell Devil Press (Duel)
LIGHT
W-Up
Coach's Choice
Skill, Strength:
Super set!
・Push Press
5setx8reps
・DB Deadlift
5sets x 8reps
WOD
"For time;
36- 27-21-15-9
Wall Ball
Cals row
Burpee
*with you partner Share the reps
＜HIIT＞
W-Up
Coach's Choice
WOD1
Tabata (20s on/10s offx8sets )
DUs / Cross over
WOD2
"
EMOM 10min
o) T2B( Hang Knee Raise) 3-10
e) 10 Goblet Squat + 5 Squat Jump
WOD3
"For time; with your partner
4rds each
20/15 cal Row or 12/8 Cals on Bike
15 American KBSwing
9 Burpee Box Jump Overs
*I go, you go
2026/01/24
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
for 15minutes
1 SQCL + FSQ+ jerk
WOD
"11.4"
AMRAP 10 Minutes:
60 Bar-facing Burpees
30 Overhead Squats (120# / 90#)
10 Muscle-ups
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3sets
10 romanian deadlifts( BB)
15 sumo squats with KB
20 glute bridges with a Band ( BW)
WOD
POLAR– 4 Rounds
16/20 Calorie Row
15 Sit Ups
10 DB Thruster
＜HIIT＞
W-Up
Coach's Choice
WOD1
1 minute AMRAP x5 Core Exercise
1: Russian twists
2: flutter kicks
3: alternating v-ups
4: plank hip dips
5: side plank crunches (switch sides at :30)
WOD2
for time;
with your partner
60 WB
60 Cals row
40 Pull Up
40 DB Push Press
*share the reps
WOD3
GRIZZLY– For Time:
150 Air Squats
*Every minute on the minute
(Including 0:00) perform 5 Burpee + 10 KB Swing
SNATCH
(A) 5-6sets
Halting Snatch DL
+ Snatch Pull
(B) 10min
Snatch
CLEAN
(C) 15min
Power Clean
+ SQ Clean
+ Jerk
ACCESSORY
(D) BSQ/FSQ/OHSQ
3rep x 3sets
(tempo 3211)
(E) SN-DL / CL-DL
3rep x 3sets
2sec pause at lift-off
2026/01/23
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx10
O)10-20 T2B/ Hang Knee Raise
e) 25-50 DUs/ 10-15 Doubble Cross Over /10 Triple Under
WOD
AMRAP 15 Minutes
2Deadlift ( BW X2)
20 Box Jump
200 Meter Run
*今週たくさんＤＬしているメンバーは２power Clean (185/95#)
LIGHT
W-Up
Coach's Choice
Skill, Strength:
3 sets
10 Goblet Squats
10 DB Push Press
20s Wall Sit
WOD
Fortime
10-9-8-7-6-5-4-3-2-1
DB Thruster
Burpee over the DB
Time Cap: 12 min
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 8
10 Air Squat
10 Push-Up
10 KB Swing
20 Double Under
10 Reverse Lunge (R+L=1)
WOD2
60s on / 30s off × 16 Rounds
1. Shutlle Run
2. Weighted Lunge
3. Burpee on Plate
4. Any Cardio (Row / Bike / Ski)
5. Box Step Over
6. Farmer Carry
7. Any Cardio (different from #4)
8. Wall Ball
WOD3
Warm up ; 2set
5 RDL + 5 Arm Only Muscle Snatch + 5 Push press + 5 Overhead Squat
5 No Contact Clean + 1 Squat Jerk
1. Snatch 6sets x 1 reps ( 70%x2 ,75%x2 80% x2 )
2 Snatch DL 3rep x 3 (90%)
3 Clean Jerk 6sets x1 (70%x2 ,75%x2 80% x2 )
4. Clean Pull 3reps x 3 (90%)
5. Pause FSQ (3秒キープ）75％ 4setx 2rep
or
Back Squat 1-3-3-3 ( 90%-80%-80%-80%)
2026/01/22
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5 Overhead Squat ( 2sec pause at the bottom)
Every 2minutes x 5 set
*practice first , then find Weights
**add 2.5-5kg from last week
WOD
"""""""Jack Frost""""
4 Sets For Time:
15/12 Calorie Row
15 Thrusters 75#/55#
15 Chest to Bar Pull Ups
-rest 1:1 between sets
*big class; i go you go 4sets each
LIGHT
"""For 6minutes
30s Toe Touch Crunch
30s Bicyle SIt Up
30s Flatter Kick
30s Plank
*repeat 3rds
Skill, Strength:
"3sets
10 Barbell Row
12 Incline DB Press
15 Pull Up/ Ring Row
WOD
Amrap 10min
12 /10 cal Row
15 Wall Ball
＜HIIT＞
W-Up
Coach's Choice
WOD1
"For 6minutes
30s Toe Touch Crunch
30s Bicyle SIt Up
30s Flatter Kick
30s Plank
*repeat 3rds
WOD2
"EMOM 10min Workout
Odd min DU 30-60
Even min 10 Kb Swing,
rest of the min Devil's Press
WOD3
"5sets
30s Max effort Bike. Row for meter
rest 90s
*repeat
2026/01/21
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Bench Press ５ｘ５（2秒下ろし）
rest 120sec *same weights for 5sets
into
Review Push press !
WOD
AMRAP 8min
4 x Ring MU
8 x Push Press 50/35kg
8 x Box Jump Over
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
6 Deadlift
8 High Box Jump
10 DB Jerk
*rest 2;00
WOD
Amrap 10min
12 x DB Snatch
30 x DU
＜HIIT＞
W-Up
Coach's Choice
WOD1
3sets
10 Renegade row ( Push Up + row =1)
10 Side Plank + Knee Tuck ( each )
WOD2
For time;
800m Run
30 Air Squat
*ad: Goblet
WOD3
EMOMX15
1.min Row/Bike cal
2.min 10 KB Swing, rest of the min Burpee Box Over
3.min rest
2026/01/20
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
a) SumoDeadlift
4 Sets of 8 reps @Same as last week
Every2;00 x 4
No touch & go reps. Feel free to use
straps.*同じ重さで行う
b) Barbell Hip Thrusts
3 Sets of 12-15 reps
Rest 2 minutes between sets.
WOD
On the 2:00 (5 Sets) for 10 minutes
“Mani-Pedi”
36 Double Unders / 72 Single
9 Toes to Bar/ Hang Knee Raise
3 Power Cleans (155/95#)(70/43kg)
LIGHT
Warm-Up
2rds
15 Hip Extension on Bench
10 Med Ball Rotational Slam
10/10 Pallof Press Hold
20 sec Hollow Hold
Skill, Strength:
BP 3x10
Pull Up 3x10
WOD
3rds for time
20/15 Cals row
20 Barbell Deadlift
20 KB Swing
20 Box Jump
＜HIIT＞
W-Up
Coach's Choice
WOD1
"3sets
30 m Single Arm DB Carry（右）
30 m Single Arm DB Carry（左）
15 Sit Up"
WOD2
EMOMx10
o) 40s of rowing
e) 10-15 Air Squat
*ad; WallBall
WOD3
For time;
50 Double Unders
40 KB Swing
30 Single DB OH Walking Lunge
20 Toes to Bar/Hang Knee Raise/Lying Leg Raise
10 Burpee
Time cap 10分
