2025/08/07
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
For time of
21-15-9
Thruster(115/85lb)(52/39kg)
Push Up
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3rounds super sets of
(A)
20sec Side Plank(R)
20sec Side Plank(L)
(B)
20sec Cross Crunch(R)
20sec Cross Crunch(L)
(C)
20sec L sit hold
WOD1
12AMRAP
5 Heavy KB Swing
20/15cal Row
10 Sumo DL High pull with KB or BB
＜HIIT＞
W-Up
Coach's Choice
WOD1
3rounds(45sec on, 15sec off)
Squat K2E(Air SQ>touch knee to elbow=1rep)
Push up shoulder tap(Push Up>touch both shoulder=1res)
Crunch sit up
WOD2
10EMOM
O)45sec Cardio
E)50-100DU
WOD3
TABATA core
Hollow swing
WL
Focus on pull under the bar into full bottom position
(A)Snatch
●Snatch High Pull + Muscle Snatch x 3 sets @ light weight
(1 High Pull + 1 Muscle Snatch = 1 rep)
●3-Position Snatch Drop (from standing, no dip) x 3sets
Positions:
-Tall Snatch (high pull under)
-Snatch Balance (no dip)
-Snatch Balance (with dip)
●Pull Under Complex – 3sets, building in weight
-1 Snatch High Pull
-1 Snatch from Power Position (tall)
-1 Full Snatch
●1rep Snatch in 10min
(B) SQ CLEAN in 15min
●Clean Pull to Tall Clean – 3 sets
-1 Clean Pull
-1 Tall Clean
●Clean Complex – 3 sets
-1 Pause Clean at Knee (2 sec pause)
-1 Clean
-1 Front Squat
●Jerk Complex from rack – 3 sets
-1 Dip & Hold (2 sec)
-1 Power Jerk
-1 Split Jerk
●1rep Clean&Jerk in 10min
(C)ACCESSORY
3sets
4reps of BSQ/FSQ
2025/08/06
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
On the 90sec × 8 sets
Snatch Complex
Snatch Pull → Hang Power Snatch → Hang Squat Snatch(1+1+1)
WOD
Circuit
40sec ON / 20sec OFF × 3 Rounds per station
1)DBL KB Front Rack March
2)Row
3)DBL KB Snatch (24/16kg)
4)Bike
5)Rest
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat
3x 5reps
*12 Hip thrust between sets
WOD1
3rds for time;
250/200m Row or 200m run
15 V-Up
10 Burpee
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 6
6 Burpee
6 Box Jump
6 Wall Ball
WOD2
Tabata
Renegade row ( Push Up + Row )
into
Tabata
Sit Up / v-up/T2B
WOD3
Tabata
Bike or Row
WL
2025/08/05
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Bodyweight Focus
3 Sets – Not for time
5-7 Strict T2B or Tuck Raise
20sec L-Sit
30sec Hollow Hold
WOD
EMOM 12min
Odd: 4-6 HSPU or Pike Push-up
Even: 8 Alt V-up + 20sec Plank Hold
then
2k Row
*記録取りましょう！
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
3sets x 8reps
*controlled eccentric (don't make sound)
every set
8ea SL Box Step-Down
WOD1
For Time (15min)
60 Wall Ball
60 Box Jump
60 Goblet SQ
60 Push Press (DB or BB)
60/50 Cal Row
*rep scheme and order is athlete's choice
＜HIIT＞
W-Up
Coach's Choice
WOD1
Circuit 30s/15s x3sets (9min)
(1) Jumping Lunge
(2) Plank Hold
(3) Burpee
(4) Bicycle Sit-Up
WOD2
EMOM 12min
(1+2) 20/15 Cal Row
(3) 15 Box Step-Up (AD:weighted)
(4) 5 Devils Press
WOD3
For Time (8min)
40-30-20-10
Double Under
V-Up / Sit-Up
WL
2025/08/04
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3 Sets of
10/10 Side Vup / Side Crunch
10/10 Banded Pallof Press
10 Behind the neck Overhead Banded Press
WOD
"LIIT 30AMRAP：息が上がりすぎないペースで動き続けましょう
600m Run
20 KB Deadlift（each hand）
20 KB Swings (24/16kg)
20 20 Box Step Over (24/20)
20 V-Up
10/10 Single KB Push Press
15/12 cal Row or Bike
LIGHT
Warm-Up
Skill, Strength:
Mini Core WOD
AMRAP5
20 Bicycle Sit Up
20 Flatter Kicks
20 Rotational Slam Ball (*色んなバリエーション）
WOD1
20min EMOM (4sets)
1) 5 Devils Press
2) 12 Wall Balls (20/14lb)
3) 5-10 Ring row
4) 50 Double Unders / SU
5) Rest
20-23min Rest
23-25min
AMRAP 2:
Max DB Burpee Lunges
**1 rep = Burpee, lunge(left), lunge (right). Hold the DBs by your side.
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
2025/08/03
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"3 Sets（Rest as needed）
Tempo Goblet Box Squat 10–12 reps
（Tempo: 3秒下ろす – 1秒止まる – 爆発的に戻る）
*Boxは膝と同じ or やや低い高さ
Single Arm Overhead Carry + Farmers Carry Combo
*片手OH Carry 20m → そのまま片手Farmers Carry 20m（左右）
*DB or KB"
WOD
"15minEMOM
1) 10 Power cleans (light weight)
2) 14 / 12 cals row
3) 10 Front Squats (light weight)
4) 15 Buree over the row
5) Rest"
*バーベルサイクリングできる重さでやりましょう！
*95/65LBS 目安の一つです
LIGHT
Warm-Up
Skill, Strength:
"Tempo Back Squat (3sec down )
10reps x 4sets
@light weight
WOD1
"AMRAP 10min
5 DB Bear Complex
10 Burpee
15 Situp
*Bear Complex consists of 3 movements
DB Clean + FSQ + Push Press
*Beginner: 10 DB Thrusters
＜HIIT＞
W-Up
WOD1
"6minutes on Row
every minute 5 Burpee
*learn rowing technique
WOD2
"Lower Body Strength 3sets
12 DB Deadlift
12 DB Front Squat
6/6 DB Lunges
25DUs
-rest 30sec-
WOD3
"AMRAP7
200m Run
10 DBs G2OH
10 Push UP
WL
2025/08/02
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Barbell on Back Reverse Lunges
8/side *you pick weight
8 bench Dips *Ad weighted
rest 2min × 3sets
WOD
"You Go, I Go Relay
AMRAP 20min – Partner
200m Run (Syn)
20 T2B
20 Push Press (22,5/12,5kg)
10 Pull-ups
20 Wall Balls
LIGHT
Warm-Up
Skill, Strength:
3sets of
20 Barbell Hip Thrust
20 DB Bent Over Row(Gorilla)
20 Push Up
WOD1
with your Partner
AMRAP12
50 Calories on Row
40 KB Swing
30 Air Squat
20 Syncro Sit Up
10 Syncro Slam Ball
＜HIIT＞
W-Up
WOD1
AMRAP 6
10 Plate Jack
20 Bicycle Sit Up
30 Hollow Rock
WOD2
AMRAP7
8 toes-to-bar/Hang Knee Raise
8 DB thrusters
12 walking lunges
WOD3
For time;
2rds of
200m Run
250/200m Row
5 Inch Warm Push Up or Wall Walk
9min cap
WL
SNATCH
(A) (3+1) x 4-5sets (70-75%)
Snatch Balance
+ OHSQ
(B) (1+1) x 4-5sets
Power Snatch
+ Hang SQ Snatch
*find today's heavy double
CLEAN
(C) 4-5sets
3-Position SQ Clean
*for technique purpose:
hang, below-knee, floor, light weight (50-60%)
*for strength purpose:
floor, below-knee, hang, medium-heavy weight (70-80%)
(D) (2+1) x 4-5sets
Jerk Drive
+Jerk
ACCESSORIES
(E) 8ea x 3sets
SL Hip Thrust (DB or BB)
(F) 20m x3sets
Jerk-Grip OH Carry
*AD: with hanging weights
*if no space, slow march on the spot
2025/08/01
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3sets
DB 20m carry Farmer Carry
DB 10 Row / per arm
25 Banded Triceps Extension
WOD
Every 2'30min × 4 sets
12/10 Cal Row
10 DB Thruster (2x35/20lb)
8 Burpee Box jump Step down (20/16inc)
*ad;24/20inch
*Make sure to finish each round at least 40 seconds before the next one starts, so you can get proper rest
*Don’t go too heavy adjust the load to stay consistent and sustainable.
LIGHT
Warm-Up
Skill, Strength:
Back squat
4×10""
Super sets with
8/8 MB Side Toss
WOD1
AMRAP 12
1-2-3-4-5-6…
DB GB Lunge
Ring Row
Burpee Broad Jump
Cross v-up
＜HIIT＞
W-Up
Stretch and review movement
WOD1
"Team of 2 : Igo you go
AMRAP7
Bike 1600m
WB 50
Max Bike Calories
rest 5min
WOD2
"Team of 2 :
AMRAP7
Row 1000m
Sled Push 60m
Max Row Calories
rest 5min
WOD3
"Team of 2 :
AMRAP7
Ski 1000m
Burpee Broad Jump 60m
Max Skil Calories
rest 5min
WOD4
"Team of 2 :AMRAP7
800m Run together
50 BW Lunges
Max DUs
WL
a) Front Squat
3 sets of 5 reps @ 80% intensity
b)Pause Power Snatch + Hang Snatch
3 sets of 1+1 reps @ 70% intensity
Perform a squat snatch followed by a hang snatch
(above the knee) and an overhead squat.
c) Clean + Front Squat + Jerk
5 sets of 2+2+2 @ 2x70%, 2x75%, 1x80+%
intensity
Perform two squat cleans followed by two front
squats and two jerks.
d) Clean Pull
3 sets of 5 reps @ 70% intensity
