2026/01/19
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"A)Back Squat (2-Second Pause)
3 Sets of 6 reps @65%
Rest 2 minutes between sets.
Pause for 2-seconds at the bottom of each rep.
B) Back Rack Reverse Lunges (Alternating)
3 Sets of 10 reps (each leg)
Rest 2 minutes between sets.
WOD
"Footdee""
Every 1:00 (20:00)
Minute 1 - 5 Thruster 115#/80# (52/36kg)
Minute 2 - 10 Burpee Over Bar
Minute 3 - 10/8 Calorie Air Bike
Minute 4 - 10 Single Dumbbell Box Step Ups (50/35lb, 24/20)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
EMOMx12
min1) 15 Banded Pull
min2) 10 DBs Hang Clean Press
min3) 10 Push Up
WOD
"For time:
Buy in 750/600m Row
21-15-9
Box Jump
Hang Knee Raise (T2B)
DBs Lunge
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
2026/01/18
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Strict Pull-up
5 sets × 6–9 reps
• +1 set from last week
• Reduce reps slightly to increase intensity
• Advanced: add weight
Strict Press
4 sets × 4–5 reps
Same weight across all sets
• –1 to –2 reps from last week
• Increase load by +2.5–5% from last week
WOD
"Team of 2
20min AMRAP(I Go You Go)
Rx'd
5/3 Wall Walk
10 Burpee to Bar
15/12 Cal Row
*1ラウンドごとに交代
Scale
5 half wallwalk
10 Burpee to Bar
10/7 Cal row
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Push Press
5setx8reps
WOD
"For time;
27-21-15-9
Wall Ball
Cals row
DB Snacth
*with you partner Share the reps
＜HIIT＞
W-Up
Coach's Choice
WOD1
"For time; 21-15-9 reps
DBsThruster
DBs Deadlift
Burpee over Dumbbell
WOD2
"12-min EMOM
Min 1：Row 12/10 cal or Max Effort
Min 2：12 Goblet Squat
Min 3：5-10 Push-ups
Min4: 25-50 DUs
*ad; or Max Effort
WOD3
"3 rounds for quality（約10分）
30 sec Hollow Hold
20 Russian Twist (DB or Plate)
30 sec Side Plank(右）
30 sec Side Plank（左）
15 Back Extension
2026/01/17
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
For 15minutes
1 SQClean + 2FSQ+ Jerk x6-10sets
*build up heavy
WOD
"AMRAP in 7 minutes( make 2heat !)
3 Clean-and-Jerks (135/95 lb)(61/43kg)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc."
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Back Squat
5x5
*10/10 Russian twist after each sets
WOD
"EMOMx12
1) 200/150m Row
2) 10 Goblet Squat + 10 KBSwing
3) 40s Max reps of Wall Walk or Push Up "
4)40s Max reps of Burpee
＜HIIT＞
W-Up
Coach's Choice
WOD1
"For time;
30 Mountain Climber(R+L=1)
30 Shoulder Tap (R+L=1)
30 KB Swing
30 Box Step Up with KB
30 Burpee
WOD2
"AMRAP8
25 DUs/ 50Single
3 DeVil's Press
*add 1 devil's press each round"
WOD3
"Tabata Coach's Choice
SNATCH
(A) 5-6 sets
Halting Snatch DL
+ Snatch Pull
(B) 10min
Snatch
CLEAN
(C)
SQ Clean
+ FSQ
+ Jerk
(D) ACCESSORY
BSQ/FSQ/OHSQ
3rep x 3set
*2sec pause at bottom
SN-DL/ CL-DL
3rep x 3set
*2sec pause at lift-off
2026/01/16
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx10
O)10-15 T2B/ Hang Knee Raise
e) 25-50 DUs/ 10-15 Doubble Cross Over
WOD
AMRAP15
１DL （BWx2)
5 Hand Stand Push Up
7 Burpee
9 Pistol Squat
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3 sets
8/8 Front Foot Elevated Split Squat
Hold the barbell (or PVC) between your legs
10 MB Clean
WOD
EMOM12
1)12 Goblet Squats
2)10-15 Burpees
3)8/8 Reverse Lunges
4)3 Wall Walks / 6 Inch Worm Push-Ups
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP 8
20 Mountain Climber
20 Shoulder Tap
20 KB Swing
20 Reverse Lunge
20 DU
WOD2
EMOM12
o)12/10Cal Row
e)8 Burpee Box Jump Over
*ad 14/12 Cal, 10Burpee
WOD3
Core
a) Warm Up 3-5reps
b) Snatch 6sets x1rep (80%)
c) Clean + 1FSQ + Jerk 6sets x 1 ( 75%)
d) Pause Front Squat 3-3-3(70/75/80%)
or
Back Squat 2-3-3 92-85-85%
2026/01/15
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5 Overhead Squat ( 2sec pause at the bottom)
Every 2minutes x 5 set@60-70%
*practice first , then find Weights
**add 2.5-5kg from last week
WOD
3;00 on/ 2;00 off x3
500/400m Row
Max reps of Devil's press
*score; total Devi;'s press
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
8 Barbell Row
10 Incline DB Press
12 Pull Up
WOD
AMRAP12
12/10 Cals row
12 Alt DB Snatch
12 Lying Leg Raise
＜HIIT＞
W-Up
Coach's Choice
WOD1
2rds for time;
500m Row
15 WB
5 Devil's Press
WOD2
AMRAP10
4 Burpee Box Jump over
8 KB Swing
12 Air Squat
WOD3
Tabata
o) Hollow Rock
e) Super man
2026/01/14
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Bench Press ５ｘ５
rest 90sec *same weights for 5sets
WOD
"King of Kings"
For Time:
10-8-6-4-2
Wall Walks
50 Double Unders after each set
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
5 Front Squat
7 High Box Jump
9 DB Push press
*rest 2;00
WOD
3rds for time
400/300m Row
15 American KB Swing
10 Sit Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
For time
30 Air Squat
30 Box Jump
30 KB Swing
30 Box Step Up with KB
WOD2
AMRAP10
12 DB Power Clean
8 Sit Up
12 DB Front Rack Lunge
WOD3
Tabata
1) Renegade Row
2026/01/13
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
a) SumoDeadlift (2-Second Pause)
4 Sets of 6 reps @75%
Every2;00 x 4
2-Second pause just off the floor (10cm ) on each
rep. No touch & go reps. Feel free to use
straps.
b) Barbell Hip Thrusts
3 Sets of 8-12 reps
Rest 2 minutes between sets.
WOD
Squirrel’s Gone
For Time:
21-15-9
Power Snatch 115#/85# (52/38kg)
Burpee Over Bar
*12min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"BP 3x10
Pull Up 3x10"
WOD
"AMRAP10
15 Box Jump
9 Hang Knee Raise (T2B)
6 Barbell Deadlift
＜HIIT＞
W-Up
Coach's Choice
WOD1
"3sets of
20 Russina Tiwst
20 Flatter Kicks
20 Sit Up
WOD2
EMOMx10
o) 1min Row
e) 10 MB Slam + 5 Burpee
WOD3
AMARP8
15 WB
10 KB Swing
5 Push Up
