2026/01/05
MON
＜CrossFit＞
Warm-Up:
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
"Every4:00 x 4 (or EMOM)
12 /8 Cal Bike(16/12 cals row)
10-15 American KB Swing
10-15 Burpees
5 Devil's Press
*rest 1;00 at least
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
EMOMx12
min1) 10 DBs Deadlift
min2) 10 DBs Hang Clean Press
min3) 10 DBs FSQ
WOD1
For time:
Buy in 500m Row
21-15-9
Burpee
Sit Up
Fwd Lunge(BW)
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
2026/01/04
SUN
＜CrossFit＞
Warm-Up:
Skill, Strength:
Strict Pull Up 4sets x 5-8reps *
Strict Press 4sets x 8reps *same weights for 4sets
WOD
EMOMx16
1) 6-10 Burpee Broad Jump in place
2) 5-15 v-Up
3) 6/6 KB Snatch (20/12kg)
4) 14/10 cals row
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Back Squat 4sets x 6reps （重さを足していく）
DB Push Press 4sets x 8reps
Sit Up 4sets x 8reps
*スーパーセット
WOD1
EMOMｘ12
min1) 40s of max reps of Devil's press
min2) 40s of Max Jump Lunge or Bodyweights lunge
min3)Max Calories row
min4)Rest
＜HIIT＞
W-Up
Taku Choice
WOD1
Tabata
1) Runner
2)L-sit Hang Hold
WOD2
For time ( with your partner , share the reps)
50 KB Swing
50 Cals row or Bike
50 Box Jump
50 WB
50 Pull Up
WOD3
EMOMx12
1)40s of Alt Hang Clean Press ( Jerk of Push Press)
2) 40s of Weighted Lunge
3) 40s of Plank
4) 40s of Burpee Tuck Jump
2025/12/31
WED
＜CrossFit＞
Warm-Up:
Skill, Strength:
WOD
"NEWYEAREVE( with your partner)
2人一組で道具をシェアしながら、それぞれが31回づつ行う
For Time with DB！
62 Push Presses
62 Pull-Ups/Ring Row
62 Alt DB Snatches
62 Sit-Ups
62 DB DL
62 Push-Ups
62 Box Jumps (24/20 in)
62 DB SQ
62 Toes-to-BarsHang Knee Raise
62 DB Thrusters
62 ALt FWD or Back Lunges
62 Burpees
Then, 730m row (365 meter Row each) "
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
WOD1
＜HIIT＞
W-Up
Coach' c Choice
WOD1
"Tabata
1) Hollow rocks
2)weighted Russian twists"
WOD2
for time :
31 Alt DB Snatch
31 Air Squat
31 KB Swing
31 Box Jump
31 Sit Up"
WOD3
"with your partner
2026m Row
syncro 26 Burpee "
"
2025/12/30
TUE
＜CrossFit＞
Warm-Up:
Skill, Strength:
Bench Press5x6
Heavy Kb Swing 5x 8
Pull Up 5x10
Triceps Extension 5x10
WOD
AMRAP 11
11Deadlift( 102/70kg)
20 DBs Front Squat 50/35 #
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
WOD1
with Tei
12/30
EMOM 4
10 Deadlift 50%
EMOM 4
5 Deadlift 60%
EMOM 4
3 Deadlift 70%
EMOM 4
3 Deadlift 80%
.
EMOM 28
16/12 Cal Row
70 Double Unders
13/10 Cal Bike
12 Burpee Box Step Over 24/20
.
10 Sets:
5/5 Side Plank Hip Touches
20sec Hollow Hold
5/5 Side Plank Rotations (Hand)
Rest 1:00 Between Sets
＜HIIT＞
W-Up
Coach' c Choice
WOD1
"Tabata
1) Hollow Hold
2) Hang Knee Hold"
WOD2
AMRAP8
18 DUs
9 Thruster
1 Wall Walk /3 Inch Warm Push Up
WOD3
"HIIT Workout 1 – Full Body Classic
Format: 40 sec work / 20 sec rest × 3 rounds
1)Rowing
2)Rotational Push-Ups
3)Mountain Climbers
4) Alternating Reverse Lunges
WL
2025/12/29
MON
＜CrossFit＞
Warm-Up:
Skill, Strength:
Every 1:30 × 8 sets
Power Snatch
3-3-2-2-2-1-1-1rep
3rep（70%）
2rep（75%）
1rep（80%〜）
WOD
6 Sets
AMRAP in 1:30
10 Bar facing burpees or lateral burpee
Max power snatch @60%
- Rest 1:30 b/t-
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
WOD1
12/29
5 Sets:
12 Seated Dumbbell Z-Press @ 8 RPE
Rest 1:00 Between Sets
.
Every30sec × 10sets
10 Ring Push-ups
.
For Time:
80/64 Cal Row
60/48 Cal Fan Bike
40 Dumbbell Snatch @ 70/50lb | 32.5/22.5kg
20 Burpees Over The DB
10 Single Arm Alternating Dumbbell Devils Press
Timecap 20min
.
5 Sets:
5:00 Row @ 5km+6秒/500m + 24 S/M
Rest 1:00 Between Sets
＜HIIT＞
W-Up
Coach' c Choice
WOD1
DBs Front Squat
3s x 15reps
Leg Raise ( Lying )
3x 8reps
WOD2
"For time;
2rds of
500m Row
40 Air Squat
30 Sit Up
20 Push Up
10 Pull Up
*fitness: Partner Up !"
WOD3
"AMRAP6
20 Plank Jack
10 SIde plank Roration(R)
10 Side Plank Rotation (L)
10 Back Extension
*ad: use dummble
"
WL
2025/12/27
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
*本日は５－１０分クラスが伸びます！
Skill, Strength:
"CrossFit Total
Find your 1RM in each lift:
• Back Squat — 18:00
• Shoulder Press — 12:00
• Deadlift — 18:00
Score: Back Squat + Shoulder Press + Deadlift (total load)"
WOD
"5-Minute Ladder AMRAP
• 2 Lunges
• 2 Push-ups
• 2 Burpees
Each round, add +2 reps to each movement.
(2-2-2 → 4-4-4 → 6-6-6 → …)"
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of
8 Back Squat
8 KB RDL
8 DB Chest Press
WOD1
"12 min AMRAP with your partner
20 Box Jump Overs
30 DB Snatches (alt)
20 Push-ups
400m Row
*share the reps
＜HIIT＞
W-Up
Coach' c Choice
WOD1
"""4 Rounds For Time:
12 Burpee over the partner
20 WB
30 sec Syncro Elbow Plank
*with your partner, share the reps"
WOD2
２rds for time;
10 Dual Dumbbell Hang Power Cleans
20 Push Up
30 Air Squats
WOD3
AMRAP6
12 AbMat Situps
12 Toes to bar/ Hang Knee Raise
12 Knee to Chest
WL
2025/12/27
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Crossfit total in 15minutes each
Press-Squat-Deadlift
WOD
"AMRAP5
2-4-6-8-10.....
DB Split Clean
Pull Up / Muscle Up/ C2B
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets of
8 Back Squat
8 KB RDL
8 DB Chest Press
WOD1
"Runnin Hot
500/400m row( 1000/800m bike)
10 DBs Power Cleans
10 burpees
10 Sit Up
-rest 1;00
x 2
＜HIIT＞
W-Up
Coach' c Choice
WOD1
"EMOMx6
Odd min:
20 KB Swings
Even min:
10 KB Goblet Squats+ 10 KB Romanian DL
WOD2
"10 min AMRAP
*Increase by 2 reps each round
2 Burpees
4 Barbell Power Snatch,
6 AbSit-ups
WOD3
"100 cals for time with your partmer
*p1) row, p2) Hollow
WL
(A) 15min 1RM Snatch
(B) 15min 1RM Clean & Jerk
(C) 15min 1RM or 3RM
BSQ/FSQ/OHSQ
