2025/10/07
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Deadlift
8reps x 4sets
*same weights
WOD
AMRAP12
10 Alt Pistol Squat / Box Pistol SQ
12 Devil's Press (35/25lbs)
*keep Moving
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Barbell Hip Thruster 3x10
DB Latereal Lunges 3x 6/6
WOD1
3rds for time
5 DB Squat Clean
9 cals row
21 WB
106 SIngle Under ( 58 DUs)
15min cap
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 5
10 Air Squat
5/5 SIngle Arm DB Push Press
5/5 Single Arm DB Deadlift
15 DUs
WOD2
Every 8:00 x2
Run 400m
10 KB Sumo Deadlift High Pull
10 Pull Up/Ring Row
10 Burpee Broad Jump
WOD3
Tabata
o) T2B/Hang KNee Raise
e) Hollow Hold
WL
2025/10/06
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 3min x 5
5 -8 Chest to Bar Pull Up
5-8 Closded grip Bench Press
WOD
4rds for time;
6 hang Clean Jerk
12 T2B
200m Run
*ad 5rds!
**time cap 13min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Bench Press
10 Pull up
10 Kb swing
WOD1
EMOMx7
7 Burpee over the DB
7 DB Deadlift
*1分間に両方の動き
*キツイ人は回数減らす、余裕な人は１づつ増やす
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
WL
2025/10/05
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean & Jerk Review
EMOM 10
1 Clean & Jerk @ 60-80% 1RM (focus on speed under bar)
WOD
For Time (Time Cap 15 min)
21-15-9
Deadlifts (70/50kg)
Bar Facing Burpees
Clean & Jerks (70/50kg)
*クリーンジャークが45回できる重さにアジャストしましょう
目安は１RMの６0%前後です
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift
5x10
*start with empty bar , add weights
**super sets with 10 Goblet Squat
WOD1
With your partner ! Share the reps!
50-40-30-20-10
Calorie Row
Wall Balls
＜HIIT＞
W-Up
Coach's Choice
WOD1
EMOMx5
10 DBs Deadlidt
10ea alt DB row
WOD2
EMOM x10
1) 15 Sit Up
2) 20 Air Squat
3) 10-15 Burpee Burpee
4) 10 Hang knee Raise + 10 Lying Leg Raise
5) 30s Plank + 30s Mountain Climbers
WOD3
for time with your partner
2000m Row
200Dus
50 Box Jump
*share the reps
WL
2025/10/04
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Pull + Snatch for 12minutes
WOD
Nero Chojin Throwdown
For time:
50/40 Cals row
30 T2B
30 Single DB Thruster ( 35/20lbs)
20 HSPU
Time cap : 8min
*ad; 50/35LBs
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
3 Wall Walk / 6 Inch Warm Push Up
6 Pull Up
9 DBs Front Squat
12 KB Swing
WOD1
AMRAP12
7 DBs Hang Clean Jerk
7 Push Up
7 Thruster
14 Sit Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
3 Rounds of:
20 Second L-sit Hold or Hollow Hold
30 Second Plank
40 Russian Twists
WOD2
EMOMx6
1) 10-15 MB Step Up
2) 10-20 WB
WOD3
12 minute AMRAP
100 Double Unders/150 Single
15 BW Lunges
15 DB Push Press
15 Burpee
WL
SNATCH
(A) 5set x 5reps
Snatch Balance
(70-75%)
(B) 10min
3-Position Snatch
(floor, below-knee, above-knee)
CLEAN
(C) 5sets x 3reps
Clean DL (on riser)
(90-110%)
(D) 10min
2 Power Clean
(option: from riser)
2025/10/03
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat
3RM Test in 15minutes
WOD
Fran
21-15-9
Thruster
Pull Up
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Bent Over row (BB)
10 Bench Press
WOD1
AMRAP10
10 Burpee
20 DBs Box Step Up
200m Row
＜HIIT＞
W-Up
Coach's Choice
WOD1
Subaru Pump!
3sets of
10 DB Chest Press
10 Pull Up
10 Dips
10 Arm Curl
10 Heavy KB Swing
WOD2
For time;
10-9-8-7-6-5-4-3-2-1
Ring Row
Sit Up
Wall balls
WOD3
for time of ;
400m Run
500m Row / 0.6 mile Bike
WL
W-Up
Coach's Choice
A) Snatch (20 min)
3 Position Snatch (hip, knee, floor)
5 sets of 2 reps (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 singles 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
2025/10/02
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Jerk Complex for 12minutes
2+ 2+ 2
*press+ Push Press+ Push Jerk
WOD
EMOM x 16
1） Mini DT @50-60% of BW
*5 DL + 4 Hang Power Clean + 3 Push Jerk
2）10-15 Push Up
3）1min of Rowing/ Bike
4) Rest
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Front Squat
6x 3 (60% +)
WOD1
AMRAP10
10 DBs Deadlift
12 Box Jump
14 Sit Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
Steadty Pace
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups (Strict)
WOD2
10 minute AMRAP
12/10 Calorie Row
10 TTB (Toes-to-Bar)/ Hang KNee Raise
3 Wall Walks/ 6 Inch Warm Push Up
WOD3
Pump Up !
Tabata
Renegade Row
WL
2025/10/01
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Overhead or Front Squat
5x5
*find 5RM for today
WOD
"400m Run
15 OHS @ 45/30kg
400m Run
15 Front Squats @ 55/35kg
400m Run
15 Back Squats @ 65/40kg
*Back Squatはクリーンから持ち上げる
**雨の場合はrow 500m or 1000m(0.6mile ) Bike
Time Cap: 14min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Strict Press
6reps x 3sets
WOD1
EMOMx12
min1: 10-15 Box Jump
min2: 12 Barbell Bent Row
min3: 10/8 Cals Row
＜HIIT＞
W-Up
Coach's Choice
WOD1
＊スコアは合計のタイム！
1 Rounds for Time
30 Alt. Db Snatch
30 Box Jump Overs
-rest 2:00-
WOD2
2 rounds for time;
20 American KB Swing
20 Burpee Box Jump
-rest2:00
WOD3
3rds for time;
25 Wall Ball
50DUs
Buy out 1K Row
*score: total time to finish 3 WOD
WL
