2025/09/11
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Kipping Practice
Level1;Kipping （Beat Swing )
Level2 : 2 Kipping + Hip Drive ( Big Kip)
Level3; 2Kipping +1-2 Kipping Pull Up
Level4; 2 Kipping +1-2 Kipping Pull Up + 2Kipping
*hollow/Arch Positionをしっかりマスター
Strength
3sets of 10reps Banded C2B Pull Up
WOD
EMOMx 12
O) 35-50DUs
E) 5-15 T2B + 5-10 Burpee
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
10 Deadlift
10 DBs Seated Shoulder Press
WOD1
for time;
42/30 Cals row
30 American KB Swing
15 Ring Row
30 Air Squat
＜HIIT＞
W-Up
WOD1
TABATA
(odd) Bicycle Sit Up
(even) Floor Wiper
WOD2
AMRAP 10:
20 FWD lunges
15 sit-ups
10 box jumps (20/24 in)
WOD3
300DUs /400Single
*every time you break 5 burpee
WL
1) Snatch Balance 5sets x 5reps
*素早く潜る
10min
2) Snatch( Power )
6sets x3reps *every 120sec
*60-70%
3) Clean Jerk
6sets x (3+3)
*70%
4) FSQ
3sets x 5 reps
*強さ意識
2025/09/10
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"overhead squat
8reps x 3sets @60-70%
*90sec rest between
*重心とバーベルの位置意識
into
Overhead Hold
30sec x3sets
*ＯＨＳＱと同じ重さ"
WOD
"3sets
3:00 on/1:30 off
12 Lateral Burpee Over the row
10 DL 61/43kg
12 Lateral Burpee Over the row
Max reps of MUs/C2B/ Pull Up/ Ring row
*ad; 102/70kg "
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"EMOMx12 ( 40s on/20s off)
1) DB or Kb Plank through
2) V-sit Up
3) Side Crunch (R)
4) Side Crunch (L)
WOD1
30s on 10s off x2
1) side step K2E
2) Sissors Step + Squat Jump
3) Shouler Tap + Push Up
4) inch Warm + Jump
5) Mt.CLimber
6) K2E Mt.climber
＜HIIT＞
W-Up
Play Card!
WOD1
"2sets of 15reps each
facing down
T, Y, W , Super Man Back extesnion
*ad with plate "
WOD2
"3rds for time
10 DeadliftL + Squat+ Press
10 DB OH March (10ea)
10 Suitcase Deadlift
10 Burpee
WOD3
1000mx2sets
1:00 rest between sets
*12 min cap
WL
2025/09/09
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
"for 15minutes
Power Clean + Push Jerk + Squat Clean + Spit Jerk
(1+1+1+1)
*コンプレックスで流れをマスター
＊上級者は疲労の中でも綺麗なテクニックで
７０%前後で6セット目標
WOD
For Time:
3000 meter Row
10 Shoulder-to-Overheads (95/65 lb)(43/29kg)*
*20min cap: *ad : 20 S2OH
*Perform every 4 minutes.
*start with S2OH
*Bigger Class, Partner UP!( share the reps, 20 S2OH
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"""3sets of
10 Push Press
10 Weighted Sit UP
WOD1
"For time of ;
250/200m Row
20 DB Hang Clean Jerk
250/200m Row
20 Front Squat
250/200m Row
20 DB Deadlift
250/200m Row
20 DBs Row
＜HIIT＞
W-Up
Agility
WOD1
AMRAP 6min
6 DB Deadlift
6 DB Hang Clean
6/6 Side-Crunch
WOD2
"AMRAP 15min
5 Burpee
10 Wall Ball
15 Sit-Up
20 Lunges (AD: with DB)
250m Row
*200m Run, 500m Bike
WOD3
"TABATA
odd) Plank Hold
even) L-Sit Hold (Floor/Box/Hang)
WL
2025/09/08
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3sets
15 V-Ups
20秒 Hollow Hold
20m 2KB Front Rack Hold Walk
20秒L-Sit Hold
WOD
24minutes of Sweat
*6分ｘ４
0-6min
400m Row/SKi
20 Narrow Goblet Squat
15 Pull up
*ad: 500m, 30 SQ
6-12min
3rds of
15 Alt DB Snatch
45 DUs
*ad: 20 DB Snatch , 60 Dus
12-18min
400m Row
20 Goblet Squat
15 Pull Up
*ad; 500m , 30 SQ
18-24min
3rds
15 WB
45 DUs
*ad; 20 WB , 60 Dus
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Back Squat
4sets x 5reps (-75%)
every set 20/20s Side-Plank Hold
WOD1
AMRAP 12min
10 Alt DB Snatch
10 Goblet SQ
10 Box Jump Over
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
2025/09/07
SUN
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Back squats-Find your 10RM
in 15minutes
WOD
"EMOM 16 (4 rounds of a 4-minute cycle)
• M1: 200 m Run
• M2: 15 American Kettlebell Swings (24/16 kg)
• M3: 10 Toes-to-Bar
• M4: Max Reps Ground-to-Overhead (61/43 kg)
Score = total reps completed in M4 across all 4 cycles.
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets of
6 Strict Pull Up
8 Bent Over Row
10 KB High Pull
WOD1
With a partner, complete as many rounds as possible in 15
22-cal row(Split)
16 burpees(Split)
8 DB Power CLean ( Syncro)
＜HIIT＞
W-Up
Agility
WOD1
5 Minutes AMRAP
12 Deadlifts
20 Alternating Rows (Go heavy!)
20 Cross Toe Touch
WOD2
"6 Minutes AMRAP
6 Box Jumps
6 Alternating Step-Ups Holding Dumbbell in front of you
12 Russian Twists Holding Dumbbell（12each side)
12KB Swing
WOD3
For time;
150 Wall Ball
with your partner
Every 25 WB
5 Burpee (together)
WL
2025/09/06
SAT
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
a) Hang Power Snatch for 8min
Find workout weights
b) Hang Squat Clean+ Jerk 8min
WOD
In 10min window :
3rds
6 Hang Power Snatch - 95/65#
6 Push Up
6 Overhead Squat - 95/65#
...into
Find a 1RM Hang Squat Clean/Jerk:
*make 2 heat
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
BSQ 5sets x 8
KB Swing 5sets x 10
WOD1
WOD
EMOMx12
1) 8-12 Box JUmp
2) 8-12 DB FSQ
3) 8-12 Ring Row
4) Rest
＜HIIT＞
W-Up
Core
WOD1
AMRAP6
5 Inch Warm Push up
10 Pike Push Up
15 SQ Jump
WOD2
"time cap 13min
800m Run
-buy in -
3rds
10 Alt DB Snatch
10 Thruster (2DB )
10 Burpee Over the DB
WOD3
Tabat Core
o)Ring row hold
e) DB OH March
WL
1) Back Squat 3reps x 5sets
2) Snatch High Pull 3reps x 3sets
3) Clean High Pull 3reps x 3sets
2) Squat Snatch 3reps x 6sets (50-60%)
*every 2min
3) CLean Jerk *heavy single
every 90sec x8 sets
2025/09/05
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Every 90sec x6
3 push press
– Build in load
WOD
AMRAP15
12 Lateral Burpee
10 Barbell Thruster
8 MUs/C2B/Pull Up
-rest 1;00 Between sets
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
"Barbell Reverse Lunges
8/8 x3sets
*super set with 10 Arm and leg deadbug reach
WOD1
EMOMx12
1) 35 -50 DUs
2) 12 Box Jump Over
3) 8 DB Hang Clean +Press
＜HIIT＞
W-Up
Core
WOD1
"EMOMx5
8 Stirct Press
8 Bent Over Row
8 Deadlift
*Use DBs, too easy add 1reps , too hard 7each
WOD2
Every 4minutes x 3
350m row
10 WB
8T2B/ Hang KNee Raise / Sit Up
WOD3
AMRAP5
Buy in 100 DUs
remaining time ;
Burpee Box Jump Over
WL
1) Hang Power Snatch
8sets x 3reps (50%)
or building up to heavy single
2) Hang Power Clean
8sets x 3reps (50%)
or building up to heavy single
3) Push Press
6sets x 5reps
4) Jerk 60%
6sets x 5reps
