2025/12/26
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Pre-workout strength
Every 2:00 for 3 sets:
3 muscle cleans + 3 power cleans
Immediately into…
Every 1:30 for 4 sets:
3 power cleans
WOD
AMRAP15
30DUs
20 SA DB Hang Clean
10 Barbell Jerk (115/85）
rest :30 repeat
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of 12 Bent over row
3sets of 12 DB Push press
WOD1
4rd of
15/12 Cals row
15 DB Chest Press
10 BUrpee
＜HIIT＞
W-Up
Coach' c Choice
WOD1
"AMRAP 8
10 Skater Jump（R+L=1）
10 Fast High Knees（R+L=1）
10 Plank Jack
10 Mountain Climber（R+L=1）
10 Hollow Rock
WOD2
EMOM 12 (30s on / 30s off)
1: DU (or Fast SU)
2: Lunge Jump
3: Burpee
4: Box Jump
WOD3
"Every 90s × 6 Rounds
10m Banded Lateral Walk +
1) 10 Hip Lift
2) 10 Bulgarian Hop（L）
3) 30s Hollow Hold
4) 10 Bulgarian Hop（R）
5) 30s Hollow Hold
6) 30s Hip Lift Hold"
WL
1) Max Snatch
2) Max Clean Jekr
3) Back Squat 5x5
2025/12/25
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
None
WOD
"Christmas WOD""
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down
For Time:
＊バーを投げないこと
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)→alt db snatch
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders/ 20 Single
11 Burpees
12 Overhead Lunge (45#/25# Plate)
＊45min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"3sets
12 Hip Thrust
12 KB Swing
12 Pike Push Up
WOD1
"EMOMx12
1) Max reps of Barbell Thruster
2) Max reps Sit Up
3) Rowing For Max Calories
4)Rest
*score; total reps"
＜HIIT＞
W-Up
Coach' c Choice
WOD1
AMRAP7
20 Russian Twist
10 Air Squat
5 Inch warm Push up
1 wall walk
WOD2
AMRAP10
20-40-60-80-100/....
DUs/ Single
3-6-9-12-15....
Single Arm Devil's Press
*200m run after each
*手は自由
WOD3
for time;
21-15-9
Plate G2OH
Box Jump
WL
2025/12/24
WED
＜CrossFit＞
Warm-Up:
EMOM6
1)EZ Row
2)~6)
20s MAX Row
40s EZ Row
Skill, Strength:
5set
5 Strict Press
5 Bench Press
WOD
For Time
4 Rounds
400m Run
30s Dead Hang
20 DB Front Rack Lunge
10 Burpee
*time cap 20min
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Perform 5 times, resting 60-90 seconds between rounds.
5 Dumbbell Clean
5 Dumbbell Push-press
5 Dumbbell front squat
5 Burpee
WOD1
with your partner for time;
2rds of
50 Box Step up with a db
50 KB Swing
50 WB
＜HIIT＞
W-Up
Coach' c Choice
WOD1
5 rounds for time of:
10 thrusters( DB or Barbell)
20-second L-sit Hang hold on ring
30-second handstand hold or Plank
WOD2
2 rounds for time of:
15 American KB Swing
30 burpee box jump-overs
WOD3
Every minute on the minute for 12 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads
Minute 3: Toes-to-bars/ Hang Knee Raise
Minute 4: Rest
WL
1) Snatch for 15minutes
2) 1 Clean + 2 FS+ Jerk 2 x4
3) Clean Pull4s x 2r
with coach
a) Clean + 2 FS + Jerk ２回x4 set @75 %
b) Clean Pull 2x 4sets
WOD
2025/12/23
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
15min
1RM or 3RM FSQ
*if you are not comfortable with Front Rack, try BSQ
WOD
"20min For Time
800/600m Row
30 Thruster (35/25kg)(75/55lb)
35 Lateral Burpee
600/500m Row
20 Thruster
25 Lateral Burpee
400/300m Row
10 Thruster
15 Lateral Burpee
in big class,
Partner WOD
P1: Row
P2: Thruster and Burpee
switch when P1 and P2 both finishes
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Squat 4s x 6reps
WOD1
"For time
30 DBs DL
21 Hang KNee Raise
111 DUs
21 Hang Knee Raise
30 DBs DL
500m Row
＜HIIT＞
W-Up
Coach' c Choice
WOD1
"For time;
4sets of
500/400m Row
*2min rest "
WOD2
"AMRAP8
1-2-3-4-5......
Burpee
DB Hang Clean Jerk
Sit Up
"
WOD3
AMRAP3
DUs
WL
2025/12/22
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Deadlift
5 sets × 5 reps @ 65–75%
Rest: 90""
"
WOD
"Just Grim
For Time
3 Wall Walks
30/25 Cals row
30 WB
4 Wall Walks
40/35 Cals row
40 Wall Balls (20lbs/14lbs)
5 Wall Walks
50/ 42 Cals row
50 Wall Balls
*22min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Sumo Deadlift 4x8
Hang Knee Raise 4x8
WOD1
3 Rounds for Time
40 Double Unders/60 Single
30 Lunges in place (15 each leg)
20 Alt DB Snatch
Time cap: 10minutes
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
2025/12/21
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"Strict Press
5 sets × 5 reps @ 65–75%
Rest: 90
WOD
"3 rounds of
30 D.B Snatch (50/35)
20 SA DB OH Squat
10 Burpee over the D.B
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Bench Press 5x5
Pull Up 5x5
WOD1
AMRAP in 15 (with your partner )
500m Row
40 Air Squat
30Sit Ups
20 Burpee
10 Push Up
*share the reps
＜HIIT＞
W-Up
"AMRAP4
10 Air Squat
5 No Push Up Burpee
10/10 Plank Dips
10 Leg Raise
WOD1
AMRAP5
10 WB
6/6 Russian Twist
6 Renegade Row ( Push Up + Row + Row)
WOD2
"For time;
500m Row
30 KB Swing
*cap 5min
WOD3
"10rds for time with your partner
9 DB Thruster
25 DUs / 50 Single
WL
2025/12/20
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back Squat
in 20minutes
1set of 3rep @ 80%
then
4sets of 5repa @70%
*heavy Day !
WOD
Dynamite Event2
For time; cap8min
30 Deadlift (80/60kg)
21 T2B (Hang Knee Raise)
111 DUs
21 T2B
30 Deadlift
*2 heat
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
Deadlift 4x8 *add weights every sets
core* coach's choice
WOD1
2rds for time;
30 Alt. Db Snatch
30 Box Jump Overs
＜HIIT＞
W-Up
Coach's Choice
WOD1
Card for 5min , have fun!
WOD2
EMOMx6
o) 10-15 DBs Box Step
e) 10-20 Sit Up/ V-Up
WOD3
for time with your partner
share the reps
1200m Row
60 banded Pull up
60 DB Push press
60 KB Swing
60 Box Jump
*22min cap
WL
SNATCH
(A) (3+1) x 5sets
3 Snatch Balance
+ OHSQ
(70-75%)
pause 1-2sec at receiving position and strong OH posture
(B) 10min
Snatch
find today's heavy single
CLEAN
(C) 5sets x 3reps
Segment Clean DL
+ Clean Pull
+ Clean
(lift-off, knee, mid-thigh)
focus on bar path and smooth transition to 2nd-pull
(D) 10min
Clean & Jerk
find today's heavy single
Accessory
(E) BSQ/FSQ/OHSQ
3set x3rep
(F) SL-DL
3set x8reps each
