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
2025/07/31
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Snatch Pull + Snatch 5x2
↑テクニック練習
＊真上にプルをしっかりする、早い潜り
5 sets
1 Squat Snatch
-complete 1 set every 1:30-
WOD
10-9-8-7-6-5-4-3-2-1
Push Jerks - 95/ 65lb
Toes to bar/ Hang Knee Raise
Burpees
*cap 20min
LIGHT
Warm-Up
Skill, Strength:
Press
EMOMx6
1) 5 Push Press
2) 5-10Pull Up/Ring Row
WOD1
with your Partner
AMRAP11
50 Calories on Bike ( 70 cals row)
40 KB Swing
30 Air Squat
20 Syncro Sit Up
＜HIIT＞
W-Up
Coach's choise
WOD1
For time (6min)
21-15-9
Cals row
Box jump over
WOD2
8min on the clock (4rds )
20 on /10 off Light weight
1) DB FSQ
2) Sit up
3) DB Lunge
4) Mt.climber
*coach May change movements
WOD3
Upper Body Strength 3sets
12 DB Floor press
12 Single Arm Row (each)
12 Banded triceps
WL
Focus on pull under the bar into full bottom position
(A)SQ SNATCH in 15min
Pause squat snatch *pause at high hang
+
Hang squat snatch
+
SQ Snatch
(B) SQ CLEAN in 15min
Pause squat clean *pause at high hang
+
Hang squat clean
+
SQ Clean
(C)Split jerk
3sets of
Split stance push press *start from behind the neck
+
Behind the bar split jerk
then
5min Split jerk increasing weight
ACCESSORY
3sets
4reps of 1+1/4 BSQ/FSQ
2025/07/30
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Gymnastics: Handstand Walk/Hold
EMOM 8 minutes
Level 1:
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.
Odd Minute: 10 plate ups/downs
Level 2:
Even minute: 30 seconds max effort handstand hold against the wall
Odd Minute: 10 plate up/downs against the wall
Level 3:
Even minute: 30 seconds of max effort freestanding handstand hold
Odd Minute: 16 plate up/downs against the wall
WOD
For time;
20 DBL KB SNatch
30 Pull Up
800/700m Row
*13min cap
LIGHT
Warm-Up
Skill, Strength:
AMRAP7
20 V-Ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Arch Hold
WOD1
21-15-9
Barbell Deadlift
Push Up
Air Squat
Cals row
＜HIIT＞
W-Up
Coach's choise
WOD1
3sets
20 V-Ups
15 Hollow Rock
20 Second Hollow Hold
20 Second L-Sit Hold
WOD2
Body Weights Smash !
3 rounds for time of:
10 air squats
10 sit-ups
10 push-ups
10 ring rows
10 burpees
*10min cap
WOD3
For time: 10-9-8-7-6-5-4-3-2-1
kettlebell swings, (moderate weight)
DBs Thruster (moderate weight)
Caloreis on Bike
*15min cap
WL
2025/07/29
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat find 1RM for today in 20minutes
WOD
"No Time to Die""""
Every 2:00 (10:00)
50 Double Unders
5 Power Clean (60-70%)
*Score is slowest set
Cash out :
3sets of
8-12 Dips/Triceps Extension
8-12 Arm Curl
8-12 Lateral Raise
LIGHT
Warm-Up
Skill, Strength:
"4sets
5 BSQ/FSQ
30sec Side Plank after each set
WOD1
"AMRAP 12min
5/5 SA DB Clean & Jerk
10 Hang Knee Raise
15 Burpee
＜HIIT＞
W-Up
Coach's choise
WOD1
"Every 2min x3sets (12min)
(1) 350/250m Row
(2) 12 DB Snatch +12 DB Box Step Up"
WOD2
"For Time (8min)
100 Burpee to Target"
WOD3
"EMOM 6min
(1) 15 Sit Up
(2) 10 Plank Jack +10 Plank Push Up"
WL
2025/07/28
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Clean
2sets x 3rep 72%
2sets x 2rep 75%
2sets x 1reps 80%+
*1min betwen sets
into
Jerk
2sets x 3rep 72%
2sets x 2rep 75%
2sets x 1reps 80%+
*1min betwen sets
WOD
6sets (2min on/1min off)
18/15 cals row
in the time remaining, Max reps of Devil's Press
(50/35lbs)
LIGHT
Warm-Up
Skill, Strength:
Barbell Back Reverse Lunges
3x8reps (add weights
*super sets with 10 Strict T2B
WOD1
For time of ;
2rds of
500/400m Row
10 DBs Power Clean
10 DB Push Press
10 Sit Up
＜HIIT＞
W-Up
Coach's choise
WOD1
WOD2
WOD3
WL
