2025/09/23
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
WOD
Ad
For time:
200m Run
10 Deadlift 100/70kg
20 Pull ups
200m Run
10 Deadlift 100/70kg
10 C2B
200m Run
10 Deadlift 100/70kg
5 Bar Muscle up
Cap 11min
Rx
For time:
200m Run
8 Deadlift 80/50kg
12 Pull ups
200m Run
8 Deadlift 80/50kg
8 C2B
200m Run
8 Deadlift 80/50kg
1 Bar Muscle up
Cap 11min
scale
200m Run
8 Deadlift 50/35kg
10 Ring Row
200m Run
8 Deadlift 50/35kg
8 Ring Row
200m Run
8 Deadlift 50/35kg
6 Ring Row
Cap 11min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
WOD1
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
WL
2025/09/22
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3 sets of:
Breakdancers with Push-Up x 60 seconds
Hand Plank Arch/Hollow x 10 reps
Hand Stand Hold or Wall Satnd for 30sec
Reverse Snow Angle x 20reps
Rest 2 minutes
WOD
"Cardio Tabata
4rds of (40s on /20s off )
1) Assults Bike/Ski
2) Epmty Bar Clean jerk
3) DUs
4) InclineDB Bench Press with MB
5) Weitghed Sit Up
6) Rest
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Bench Press
10 Pull Up
WOD1
"12-Minute EMOM (Every Minute On the Minute)
Minute 1: 12 Dumbbell Thrusters (moderate weight)
Minute 2: 12 Kettlebell Swings (heavy, eye/chest level)
Minute 3: 12 /10 Calories on row
＜HIIT＞
W-Up
Coach's Choice
WOD1
WOD2
WOD3
WL
2025/09/21
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pause Half Squat
4–5 sets × 5 reps
Load: 60–70% of 1RM
Pause for 2 seconds at deep power position
Focus: Stay tight, chest tall, brace hard, drive fast
WOD
EMOMx12
1) 15/12 Calories on row
2) 5 DeVil's Press
3) 1-10 Pull Up/C2B/ MUs
4）Max Reps of Burpee jump on the plate
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Sumo Deadlift High Pull
8reps x 3sets
*superset with any core exercise
WOD1
EMOMx12
1) 10/6 Cals on row
2) 12 DB Snatch (25/15lbs)(12.5/7.5kg)
3) 10 Hang KNee Raise
4) Max Reps of burpee over the row
*土日連続の人はコーチが動きを変えます！""
＜HIIT＞
W-Up
Coach's Choice
WOD1
Card For 6minutes
WOD2
"EMOMx12
1) 10/6 Cals on row
2) 12 DB Snatch (25/15lbs)(12.5/7.5kg)
3) 10 Hang KNee Raise
4) Max Reps of burpee over the row
WOD3
"AMRAP5
20 BicyLe Sit Up
20 K2E Mt.limber (Outside)
20 Hollow Rock
WL
2025/09/20
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Deadlift
5x5
*add weigths every sets
WOD
【AD】*score; reps of burpee
EMOMx12
1）16/12 Cals row
2) 12 DB SNatch ( 70/50lbs)
3) 15T2B
4) Max Reps of Burpee over the row
【RX'ｄ】EMOM X12 *score Reps of Burpee
1) 14/10 Cals row
2) 12 DB Snatch (50/35lbs) or 16 35lbs /20lbs (15kg /10kg)
3)10 T2B
4) max reps of burpee over the row
【Fitness】
EMOMx12
1) 10/6 Cals on row
2) 12 DB Snatch (25/15lbs)(12.5/7.5kg)
3) 10 Hang KNee Raise
4) Max Reps of burpee over the row
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of
10 Bent Over Row
10 Seated DB Arnold Press
WOD1
"EMOMx12
1) 10/6 Cals on row
2) 12 DB Snatch (25/15lbs)(12.5/7.5kg)
3) 10 Hang KNee Raise
4) Max Reps of burpee over the row
＜HIIT＞
W-Up
Coach's Choice
WOD1
"AMRAP7
20 Russian Twist
10 V-up
20 Bicyle Sit Up
10 Side Plank Hip Lift (R)
10 Side Plank Hip Lift(L)
20 Cross Toe Touch
WOD2
"EMOMx12
1) 10/6 Cals on row
2) 12 DB Snatch (25/15lbs)(12.5/7.5kg)
3) 10 Hang KNee Raise
4) Max Reps of burpee over the row
WOD3
"EMOMx 5
8 DBs Deadlift
6 DBs Row
4 Press
*↑全部を一分以内5セット
WL
1) Back Squat 2reps x 4sets
*先週より重く！
2) Snatch High Pull 2reps x5sets @80% of 1RM
＊高く引き上げる
＊ad: パンダプルにトライ
3) Clean High Pull 2reps x 5sets @80% of 1RM
2) Power Snatch 2reps x 6sets @80%
*every 2min
*高くとる
3) Squat CLean Jerk x 10
2025/09/19
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Push Jerk
every90sec x6
*add weights every sets
*Focus on Leg drive
WOD
For Time:
21-15-9-9 reps for time of:
Thrusters (65/95 lb)
Lateral burpees over the bar
time cap:12minutes
*before Thruster
Loading-up | 6:00
2-3 sets:
7 thrusters
– Increase the loading in each set.
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
DBs Rearleg Elevated Split Squat
8/8 x3sets
*super set with 10 Single Leg Glutes bridegs
WOD1
EMOMx12
1) Max reps of DBs Push press
2) Max Reps Of DBs Step Up
3) Max Calories on row
4) Rest
＜HIIT＞
W-Up
Coach's Choice
WOD1
"3sets of
10 Narrow Push Up
15 Box Dips
30s Hollow Hold
45s Plank Hold
WOD2
3rds for time
10 KB Golet Squat
10 KB Swing
10 KB Goblet Lunges
10/ arm KB Bent Over row
WOD3
AMRAP10
3 Burpee
5 DBs Thruster
7 T2B/Hang Knee Raise
9 Sit Up
WL
a) 2Muscle Snatch + 2 SN grip Push Jerk + 2 Overhead Squat
3sets
2Tall Clean + 2Squat + 2 Jerk
3sets
b) Low Squat Snatch 6sets x 2
@60%+
or Building up to heavy
c) Low Squat CLean+ Jerk 6sets x(2+2)
@40-60%
or building ip to hevay
d) Back squat
3reps x 5 ( Figonさん80%）
2025/09/18
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"1-2sets
:30 row, bike, ski, or run
5 scap pull-ups
5 kettlebell swings
5 kip swings
5 kettlebell strict presses/arm
5 wall squats
*review kipping
"Pracitce Ring Muscle Up !
5 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets."
WOD
EMOMx15
1) 25-50DUs
2) 1-10 T2B + 5 Push Up
3) 10-20 WABALL
*ad; HSPU
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Sumo Deadlift
10 DBs Seated Shoulder Press
WOD1
for time;
42/30 Cals row
30 Ring Row
15 Sit Up
30 Push Up
42/30 Cals row
＜HIIT＞
W-Up
Coach's Choice
WOD1
"AMRAP6 with DBs
6 Tempo Front Squats
6 Strict Pull-ups or ring rows,
6 Tempo Push-ups
6 Russian KB Swings "
WOD2
"5rds for time;:
25 DUs /50Single
15 WB "
WOD3
"For time of;
100 Box Step Uo with a DB
WL
1) Snatch Balance 5sets x 5reps
*素早く潜る
10min
2) Snatch(Squat )
6sets x3reps *every 120sec
*40-60%
3) Clean Jerk
6sets x (1+2)
*80%
クリーンして2回ジャーク
4) FSQ
４sets x ３reps
*強さ意識
2025/09/17
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Front Squat
8reps×4sets
ex)
set1 60%
set2 62%
set3 64%
set4 66%
Rest 2:00 Between Sets
*自分の60%以上の重さで8回x4セット
WOD
2-2-2-3 Minutes Work / 1:00 Rest
15 Pull ups
12/9 Cal Bike or 15/10 cals on row
In Remaining Time,
Max Rep Power Clean @70%
*score : reps of Power Clean
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
EMOMx12 ( 40s on/20s off)
1) Plate Russian Twist
2) V-sit Up
3) Side Crunch (R)
4) Side Crunch (L)
WOD1
30s on 15s off x2
1) ２side step K2E
2) Side Lunge + Punch
3) Shouler Tap + Push Up
4) 6Sissors Step + Jump
5) Mt.CLimber
6) 10 High Knee + Burpee
7) K2E Mt.climber
8) Deadhung from the bar
*rest 1min
＜HIIT＞
W-Up
Coach's Choice
WOD1
"Circuit 1 3rds !
1)30-second isometric squat hold
2) 30 seconds of mountain climbers
3) 30-second elbow plank jack
*rest 30sec repeat
WOD2
AMRAP8
10/10 KB Suit case Deadlift
10 KB Swing
12/10 cals row
WOD3
with your partner
100 cals on bike
every 20 calories 20 WB (Split)
*start with bike
WL
