2026/01/12
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Practice Squat Clean for 15minutes
find heavy single for today
WOD
"AMRAP in 20 minutes of:
5 Squat Cleans (155/135 lb)
10 Burpees Over the Bar
15 Pull-Ups/ Ring row
200 meter Run
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
WOD
＜HIIT＞
W-Up
Coach's Choice
WOD1
3rd for time:
25 DUs/50 Single
20 Lunge
15 Sit Up
10 Burpee
WOD2
"AMRAP 12
12 DB Front Squat
250/200 Row or 500/400m Bike
12 Box Jump
12 KB swing
*bigger Class; EMOM
WOD3
Tei core
2026/01/11
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Strict Pull Up
4sets x 7-10reps
※+2 reps from last week
Strict Press
4 sets × 6 reps
※Same weight across all sets
※+5% from last week, +2.5% if last week felt heavy
WOD
"EMOM 16
1 min work / 1 min rest
Each work minute:
• 10 Deadlifts
• Max reps T2B / Scale movement
Score:
Time to complete the target reps.
(If target is not reached, score = total reps completed.)
RX
• Deadlift: 185/125 lb
• T2B Target: M 80 / F 60
Scaled
• Deadlift: 135/85 lb
• Toes Up Target: 100 reps
Advanced
• Deadlift: 225/155 lb
• T2B Target: M 100 / F 80"
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
EMOMx8
1) Turkish Get Up 1each
2) 1-20 Air Squat
WOD
"EMOMx12
min1) Max of Barbell Thruster
min2) Max Of Burpee over the bar
min3) Max of Cals Bike
min4) Rest
＜HIIT＞
W-Up
Coach's Choice
WOD1
3rd for time;
10 Rotational Push Up
20 Shoulder Tap in High Pkank
30 Touchdown Squat
WOD2
"2 rds / 45 seconds of work / 15 seconds of rest
Rowing Machine
KB Swing
Burpee
Kettlebell Alternating Reverse Lunge to Press
DUs
*rest2:00 repat
WOD3
150 WB For time !( with your partner )
2026/01/10
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
For 15minutes
CJ Complex Cluster
1 SQ-CL+ 3FSQ+ Jerk x 3reps x3sets
*(1+3+1)-rest20秒- (1+3+1) -rest20秒（1+3+1)
*rest2:00
WOD
AMRAP in 15 minutes ( with your partner Share the reps)
150 Wall Ball Shots (20/14 lb)
90 Double-Unders
30 Ring Muscle-Ups/Muscle Up/ Chest2bar Pull Up
*open 12.4
*ad: by yourself
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Push Press
3-2-1 x 3
(重さを足しながら、3レップ、2レップ、1レップ）
終わったら90秒休んで、3セット
WOD
AMRAP12
5 Strict Press
7 Strict Pull Up
200m Run/row/ 400m BIke
＜HIIT＞
W-Up
Coach's Choice
WOD1
20 seconds of work / no rest
Runner
High Knees
Plank Up-Downs
Body weights Windmil (20s ea)
Hollow Hold
HELL CIRCUIT 1+2
Work for 20 seconds / rest for 10 seconds / repeat for 2 rounds
Air Squats
Alternating Jump Lunge
2-Pushup Burpee
WOD2
2rd/ 30 seconds of work / 10 seconds of rest
Thrusters
Box Jumps
Pushups
Mountain Climbers
Dumbbell Bent Over Rows
Rowing Machine
Jump Squats
Ball Slams
*rest2:00 repeat
WOD3
Finisher:
100 Cals with your partner
P1) Row or Bike
P2) 2 Wall Walk
SNATCH
(A) 5-6sets
Halting Snatch DL
+ Snatch Pull
(B) 10min
Snatch
CLEAN
(C) 15min
Power Clean
+ FSQ
+ Jerk
ACCESSORY
(D) BSQ/FSQ/OHSQ
3rep x 3set
2sec pause at bottom
(E) SN-DL / CL-DL
3rep x 3set
2sec pause at lift-off
2026/01/09
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
EMOMx10
O)10-15 T2B/ Hang Knee Raise
e) 25-50 DUs
WOD
AMRAP 15 mins
1 Deadlift (Bodyweight + 1/2)
7 Push ups
5 Burpees
9 Air Squats
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3 set
8 DB Push Press
16 Sholder tap
WOD
40 DB Box Step Over
400/300m Row
30 Sit Up
20 DB Box Step Over
200/150m Row
15 Sit Up
＜HIIT＞
W-Up
Coach's Choice
WOD1
Rowing for 5min
20s hard
40s easy
*get sweat, feel the burn!
WOD2
for time;
10 American KB Swing
20 Box Jump
30 Russian KB Swing
40 Box Jump Over
1K Run
WOD3
5rds for time;
10 Burpee Over the DB
10 Alt DB Snatch
a) Snatch Balance 10回
b) Snatch 4sets x 2reps ( 85%)
c) Clean + 2 FSQ + Jerk 3sets x 2 ( 85%)
d) Pause Front Squat 3-3-3(70/75/80%)
or
Back Squat 2-3-3 92-85-85%
2026/01/08
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5 Overhead Squat
Every 2minutes x 5 set@60-70%
*practice first , then firnweights
WOD
3 sets for max reps:
On a 3-minute clock, complete:
400/500-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
Rx: 50/35#
Ad: 70/50#
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
6 Barbell Row
9 Incline DB Press
12 Pull Up
WOD1
AMRAP9
15 Sumodeadlift High Pull
15 KB swing
15 Box Jump
＜HIIT＞
W-Up
Coach's Choice
WOD1
Tabata Core
1) Hollow Rock
2) Mt.climber
WOD2
AMRAP 8
8 Burpee
8 Pistol Squat
8 Box Jump Over
WOD3
for time;
2 K Row
100 DUs
50 Sit UP
*cap 15min
2026/01/07
WED
＜CrossFit＞
Warm-Up:
Skill, Strength:
"Bench Press ５ｘ５
rest 90sec *same weights for 5sets
WOD
AMRAP12
12 Hand Release Push Up
9 DB Push Jerk (35/25)
6 C2B `Pull Up
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets
5 Back Squat
7 Box Jump
9 Push Up
*rest 2;00
WOD1
3rds for time
400/300m Row
10 DB Thruster
10 Sit Up
＜HIIT＞
W-Up
WOD1
For time;
40 Push Up
40 Air Squat
40 Sit Up
40 KB Swing
WOD2
EMOM20
1) 20 WB
2) 15 Box Jump Over
3) 10/8 Cals machine
4) 10 Burpee
5) Rest
WOD3
Core! coach's choice
a) Snatch Balance for 10minutes
b) 1-3 Power Snatch EMOMx 10
c) 1-3 Power Clean EMOMx 10
d) Jerk 5x5
2026/01/06
TUE
＜CrossFit＞
Warm-Up:
Skill, Strength:
・SumoDeadlift (2-Second Pause)
5 Sets of 5 reps @70%
Every2;00 x 5
2-Second pause just off the floor (2”) on each
rep. No touch & go reps. Feel free to use
straps.
・Barbell Hip Thrusts
3 Sets of 8-12 reps
Rest 90sec between sets.
WOD
"AMRAP10
5 Hang Power Clean (115/85#) (52/38kg)
10 T2B
*ad: 135/95# (61/43kg)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
BP 3x8
Pull Up 3x8
WOD1
AMRAP8
25 DUs
6 Barbell DL
12 Hang Knee Raise
＜HIIT＞
W-Up
WOD1
"Tabata
o) Side Plank Rotation (R)
e) Side Plank Rotation (L)
*ad: with DB "
WOD2
"AMRAP6
15 Air Squat
10 Push Up
5 Pull Up "
WOD3
AMRAP20
30 Single Arm Devil's press
30 Single DB Box Step up
30/20 Assault Bike
30/20 Cals row
*big class. Partner Up !
