2020 10 30
Workout Log: CFSB - Class Programming
Start Date: 2020-10-31
End Date: 2020-11-06
Saturday October 31, 2020
Title: Saturday
Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :)
A) Notes: I'm still seeing that this can be dialed in a bit as far as practice is concerned. No reason to change anything too drastically if it still needs to be practiced :)
I did make some volume adjustments here however
B) Mixed Modal Work - Constant Variance: 3 Sets; for consistency
A. 1k Assault Bike
B. 15 Wall Balls
C. 20 Alternating Hang DB Snatch
D. 30 Doubles or 90 Singles
E. 400m Run
rest 5 minutes between sets
Set 1: ABCDE
Set 2: EADCB
Set 3: CBAED
*Goal; same time each set
*Choose modifications you are confident you can move with
-----
Sunday November 1, 2020
Title: Sunday
A) MM Accumulation; core + breathing + Lower body: 40 Minute Amrap
3 Sets
18/15 Cal Assault Bike
30s Dual KB Front Rack March
+
2 Sets
100 JR Singles
30 Prisoner Step Ups
+
3 Sets
15 Abmat Sit Ups
15 Russian KBS
-----
Monday November 2, 2020
Title: Wk 8 - Monday
A) Notes: Whiteboard score is your squatting weight
B) Warm Up: 7 Min Amrap
20s Side Plank Clamshell hold/side (with or without theraband)
x5 Goblet Squats
30s Dead Bug Hold
x8 KB Good Mornings
C) Pull Work - 15 Minutes to warm up, finish, transition: Three Point Row
4-5x6-8; rest 60s between arms
D) Squat Work - 15 Minutes to warm up, finish, and transition: Option 1: Back Squat
4.3.2; rest 2 minutes between sets
Option 2: Goblet squat
4-5 Sets
@30X1; x9-12; rest 60-90s between
Notes:
Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets
E) Mixed Modal Pull / Squat Focused: 3 Sets
2 Minutes to perform
10 Box Jumps with Step Down
10 Reverse Lunges
10 Air Squats
Max Assault Bike Cals in time remaining
rest 60s
Intent: sustainability and quality
-----
Tuesday November 3, 2020
Title: Tuesday
A) Notes: Whiteboard score is the floor press weight
*take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them
B) Warm Up: 10 Minutes to perform hang power clean and push press work
+
6 minutes to warm up to your Floor Press weight
C) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press
Every 2:30
x7.5.3.3
Option 2:
Every 2:30 x 4 Sets
Glute Bridge Barbell Floor Press x 8-10
D) Mixed Modal Bend / Push Focused: Option 1: higher skill
12 Min Amrap
30 Double Unders or 90 Singles
5 Hang Power Clean
5 shoulder to overhead
10 Burpees Over Bar
Option 2:
12 Min Amrap
30 Doubles or 90 singles
8 No Push Up Burpees
16 American KBS
*intent; sustainability and quality
*choose an option you're comfortable with performing the movements at speed. be honest with your abilities.
-----
Wednesday November 4, 2020
Title: Wednesday
A) Notes: *WE ARE REPEATING THIS ONE!
-attempt to stay within 15s of your fastest and slowest time
Whiteboard Score is your fastest to slowest round AND total reps
Fastest; 2:15
Slowest; 2:20
400 reps
B) Warm Up: A few light rounds - about 4-5 practicing using your timer and increasing your pace slightly
30s Assault Bike
5 Sit Ups
5 Step Ups
C) Sustainable Work: 35 Min Amrap
20/15 Cal Bike or Row
10 Sit ups
10 Step Ups
*intent: consistency in round times, your ability to sustain quality movement (don't go at a near death pace) and practicing using your timer - just hit lap every time to start a new round :)
if you don't have a timer or don't want to use one - no worries, track your total reps performed :)
-----
Thursday November 5, 2020
Title: Thursday
A) Notes: No scores today, just some accessory work
B) Warm Up: 3 minute assault bike; smooth pace
+
EMOM x 7 Minutes
10s Tough assault bike
Coast remaining time
*if rowing, perform 15s tough row, and coast remaining time
C) Pull Work - 15 Min: EMOM x 5 Sets
M1. 6-8 Single Arm Hammer Curl Left Arm
M2. 6-8 Single Arm Hammer Curl Right Arm
M3. 6-8 Dumbbell or KB Pullovers
D) Glute Work - 16 Min: EMOM x 4 Sets
M1. 6-8 Single Leg Glute Bridge Left Leg
M2. 6-8 Single Leg Glute Bridge Right Leg
M3. 8-10 Banded Clamshells Left Leg
M4. 8-10 Banded Clamshells Right Leg
-----
Friday November 6, 2020
Title: Friday
A) Notes: Whiteboard score - DL weight
B) Warm Up: 25 MINUTES TO WORK THROUGH SNATCH WARM UPS AND DRILLS:
Optional general warmup and mobility work.
General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)
Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose
A, B, Cs':
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3
Bs:
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch TO Overhead Squat x3
3) 3 Part Pausing Snatch (squat snatch) x3
Cs:
1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1
2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1
3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1
C) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 1-2; all perfect
*or variation
*Intent = skill work
Modifications are;
Hang Power Snatch x3-4
Hang Muscle Snatch x4-6
Snatch RDL x4-6
D) Push / Bend Accessory: 10 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles
-----
This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co
Workout Log: CFSB - Class Programming
Start Date: 2020-10-24
End Date: 2020-10-30
Saturday October 24, 2020
Title: Saturday
Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :)
A) Mixed Modal Work - Constant Variance: 3 Sets; for consistency
A. 1k Assault Bike
B. 20 Wall Balls
C. 30 Alternating Hang DB Snatch
D. 40 Doubles or 120 Singles
E. 500 Row
rest 5 minutes between sets
Set 1: ABCDE
Set 2: EADCB
Set 3: CBAED
*Goal; same time each set
*Choose modifications you are confident you can move with
-----
Sunday October 25, 2020
Title: Sunday
A) Mixed Cyclical Work: 40 Minute Amrap
3 Sets
18/15 Cal Bike
7 No Push Up Burpees
30s Dual KB Front Rack Hold
+
3 Sets
30 JR Singles
20 Alternating Step Ups
30 JR Singles
20s Side Plank/side
-----
Monday October 26, 2020
Title: Wk 7 - Monday
A) Notes: Whiteboard score is your squatting weight
B) Warm Up: 8 Min Amrap
5 Side Plank Clamshells/side
30s Dead Bug March
@32X1; x3 KB Squat Pressout
8 KB Good Mornings
+
Take a few minutes to work up in the back squat
C) Squat Work - 10 min: Option 1: Back Squat
Every 2:30
6.4.4.2
Option 2: Goblet squat
Every 2:30 x 4 Sets
@30X1; x9-12
Notes:
Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets
D) Mixed Modal Pull / Squat Focused: 5 Sets; 23 Minute Cap
15/12 Cal Bike
8 Three Point Row Left Arm
8 Three Point Row Right Arm
10 Box Jumps with Step Down
12 Air Squats
rest 2 minutes
Intent: sustainability and quality
-----
Tuesday October 27, 2020
Title: Tuesday
A) Notes: Whiteboard score is the floor press weight
*take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them
B) Warm Up: 10 Minutes to perform hang power clean and push press work
+
6 minutes to warm up to your Floor Press weight
C) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press
Every 2:30
x9.6.5.4
Option 2:
Every 2:30 x 4 Sets
Glute Bridge Barbell Floor Press x 8-10
D) Mixed Modal Bend / Push Focused: Option 1: higher skill
12 Min Amrap
30 Double Unders or 90 Singles
5 Hang Power Clean
5 shoulder to overhead
10 Burpees Over Bar
rest 30s
Option 2:
12 Min Amrap
30 Doubles or 90 singles
8 No Push Up Burpees
16 American KBS
rest 30s
*intent; sustainability and quality
*choose an option you're comfortable with performing the movements at speed. be honest with your abilities.
-----
Wednesday October 28, 2020
Title: Wednesday
A) Notes: Whiteboard Score is your fastest to slowest round AND total reps
Fastest; 2:15
Slowest; 2:20
400 reps
B) Warm Up: A few light rounds - about 4-5 practicing using your timer and increasing your pace slightly
30s Assault Bike
5 Sit Ups
5 Step Ups
C) Sustainable Work: 35 Min Amrap
20/15 Cal Bike or Row
10 Sit ups
10 Step Ups
*intent: consistency in round times, your ability to sustain quality movement (don't go at a near death pace) and practicing using your timer - just hit lap every time to start a new round :)
if you don't have a timer or don't want to use one - no worries, track your total reps performed :)
-----
Thursday October 29, 2020
Title: Thursday
A) Notes: No scores today, just some accessory work
B) Warm Up: 3 minute assault bike; smooth pace
+
EMOM x 7 Minutes
10s Tough assault bike
Coast remaining time
*if rowing, perform 15s tough row, and coast remaining time
C) Pull Work - 15 Min: EMOM x 5 Sets
M1. 8-10 Single Arm Hammer Curl Left Arm
M2. 8-10 Single Arm Hammer Curl Right Arm
M3. 8-10 Dumbbell or KB Pullovers
D) Glute Work - 16 Min: EMOM x 4 Sets
M1. 8-10 Single Leg Glute Bridge Left Leg
M2. 8-10 Single Leg Glute Bridge Right Leg
M3. 10-12 Banded Clamshells Left Leg
M4. 10-12 Banded Clamshells Right Leg
-----
Friday October 30, 2020
Title: Friday
A) Notes: Whiteboard score - DL weight
B) Warm Up: 15 Minutes to Warm up with the power snatch or variations - the coach will walk everyone through these
C) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation
*Intent = skill work
Modifications are; Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
D) Push / Bend Accessory: 12 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles
rest 30s
2020 10 23
Workout Log: CFSB - Class Programming
Saturday October 17, 2020
Title: Saturday
Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :)
A) Mixed Modal Work: For Time(s) 35 minute total cap
2k Assault Bike
30 Wall Balls
40 Alternating Hang DB Snatch
50 Doubles or 150 Singles
1k Row
+
rest 5 minutes
+
1k Row
50 Doubles or 150 Singles
40 Alternating Hang DB Snatch
30 Wall Balls
2k Assault Bike
*Choose modifications you are confident you can move with
-----
Sunday October 18, 2020
Title: Sunday
A) Mixed Cyclical Work: 40 Minute Amrap
3 Sets
15/12 Cal Bike
30s Dual KB Front Rack Hold
+
50 Alternating Step Ups
+
3 Sets
50 JR Singles
5 No Push Up Burpees
20s Side Plank/side
-----
Monday October 19, 2020
Title: Wk 6 - Monday
Warmup: 8 Min Amrap
12-16 Alternating in place lateral banded Walk
@3331; x3 Goblet Squats
30s Dead Bug
8 KB Good Mornings
+
Take a few minutes to work up in the back squat
A) Notes: Whiteboard score is your squatting weight
B) Squat Work - 10 min: Option 1: Back Squat
Every 2:30
7.5.5.3
Option 2: Goblet squat
Every 2:30 x 4 Sets
@30X1; x9-12
Notes:
Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets
C) Mixed Modal Pull / Squat Focused: 5 Sets; 23 Minute Cap
12 Air Squats
8 Three Point Row Left Arm
10 Box Jumps with Step Down
8 Three Point Row Right Arm
15/12 Cal Bike
rest 2 minutes
Intent: sustainability and quality
-----
Tuesday October 20, 2020
Title: Tuesday
Warmup: 10 Minutes to perform hang power clean and push press work
+
6 minutes to warm up to your Floor Press weight
A) Notes: Whiteboard score is the floor press weight
*take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them
B) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press
Every 2:30
x10.7.5.5
Option 2:
Every 2:30 x 4 Sets
Glute Bridge Barbell Floor Press x 8-10
C) Mixed Modal Bend / Push Focused: Option 1: higher skill
12 Min Amrap
30 Double Unders or 90 Singles
5 Hang Power Clean
5 shoulder to overhead
10 Burpees Over Bar
rest 60s
Option 2:
12 Min Amrap
30 Doubles or 90 singles
8 No Push Up Burpees
16 American KBS
rest 60s
*intent; sustainability and quality
*choose an option you're comfortable with performing the movements at speed. be honest with your abilities.
-----
Wednesday October 21, 2020
Title: Wednesday
Warmup: Take a moment to do a few mini rounds to dial this work in
3-4 Sets;
30s on bike
5 sit Ups
5 Step Ups
continuous movement
A) Notes: Whiteboard score is the difference between your fastest and slowest round time :)
for instance if my fastest round was
1:30
and my slowest round was
1:55
Then my score is
:25
The goal is to have the LOWEST score today :)
B) Sustainable Work: 12 Sets for time - 27 min cap
15 Cal Bike or Row
10 Sit ups
10 Step Ups
30s Rest after each round
*intent: sustainable
*practice timing each round individually - focus is same round times every round
-----
Thursday October 22, 2020
Title: Thursday
Warmup: 3 minute assault bike; smooth pace
+
EMOM x 6 Minutes
10s Tough assault bike
Coast remaining time
*if rowing, perform 15s tough row, and coast remaining time
A) Notes: No scores today, just some accessory work
B) Pull Work - 12 Min: EMOM x 4 Sets
M1. 8-10 Single Arm Hammer Curl Left Arm
M2. 8-10 Single Arm Hammer Curl Right Arm
M3. 8-10 Dumbbell or KB Pullovers
C) Glute Work - 12 Min: EMOM x 3 Sets
M1. 8-10 Single Leg Glute Bridge Left Leg
M2. 8-10 Single Leg Glute Bridge Right Leg
M3. 10-12 Banded Clamshells Left Leg
M4. 10-12 Banded Clamshells Right Leg
-----
Friday October 23, 2020
Title: Friday
Warmup: 15 Minutes to Warm up with the power snatch or variations - the coach will walk everyone through these
A) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation
*Intent = skill work
Modifications are; Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
B) Push / Bend Accessory: 12 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles
rest 60s
-----
This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co
2020 10 16
Workout Log: CFSB - Class Programming
Start Date: 2020-10-10
End Date: 2020-10-16
Saturday October 10, 2020
Title: Saturday
Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :)
A) Mixed Modal Work: 2 Sets For time - 35 Minute Cap for both
2k Assault Bike
30 Wall Balls
40 *Alternating Hang DB Snatch
50 Double Unders or 150 Singles
1k Row
Rest 5 minutes between sets
*Choose modifications you are confident you can move with
-----
Sunday October 11, 2020
Title: Sunday
A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap
400m Bike
30yard/arm SA Farmers Carry
200m Run
20 yard bear crawl
30yard SA OH DB or KB Carry/arm
-----
Monday October 12, 2020
Title: Wk 5 - Monday
Warmup: EMOM x 2 Sets
M1. 30s of Alternating in place Monster walks - FWD BACKWARD
M2. 6-8 Counterbalance squats
M3. 20-35s Forearm Plank
+
8 Minutes to build to your back Squat
A) Notes: Whiteboard Score
Back Squat weight and three point row weight
Notes
You can start on the Pull/core piece if there aren't enough racks
B) Back Squat - 9 min: Every 3 min
9.7.5
C) Pull + Core - 9 min: Every 3 min x 3 Sets
5-7 Three Point Row/arm
20-30s Side Plank/side OR modification
Side Star Plank, or KB Side Star Plank
D) Pull + Breathing - 9 min: 9 Min Amrap
8 Reverse Barbell Curls
8 Supine KB Pullovers
15/12 Cal Bike
-----
Tuesday October 13, 2020
Title: Tuesday
Warmup: 10 Minutes to cover and move through
Hang Power Clean and Push Press
+
8 Minutes to build in the BB Floor Press
A) Glute Bridge Barbell Floor Press - 12 Min: Every 3 Minutes
x 11.9.7.5
B) Push / Bend Accessory: 15 Min Amrap
5 Hang Power Clean
rest 15s
5 Push Press
rest 15s
10 Box Jumps w/Step Down
rest 30s
*feel free to make adjustments across sets
*modify to a movement you can express , HPC or RDL
-----
Wednesday October 14, 2020
Title: Wednesday
Warmup: no warm up - get it
A) MAP 10: 20 Min Amrap
10 American KBS
200m Run
30s Forearm Plank
+
rest/walk 10 Minutes
+
20 Min Amrap
10 American KBS
200m Run
30s Forearm Plank
*this pace should be something you can nail right away, with no warm up, and stay consistent with
-----
Thursday October 15, 2020
Title: Thursday
Warmup: 9 Minute Amrap
10 Push Up Plus
5/Side - Side Lying Arm Sweep
50 JR Singles
A) Strict Pull Up - 12:00: At the top of a 3:00 Mark
x 4 Sets
Weighted Pull Up - Pronated x 6-8
or
Max Unbroken Set of Strict Pronated Pull ups
or
Max Unbroken Set of Negatives *stop once you can no longer maintain the tempo
or
Max Unbroken Set of Ring Rows
Notes
-No Bands
-With the exception of the weighted pull up, try to stay in the 5-10 range
-there is enough time in the 3:00 for everyone to alternate and avoid one another
B) Map 7 Intervals - SL - 25 minutes: 10 Min Amrap
30 Cal bike or Row
40 Double Unders or 120 Singles
30 Box Step Ups
rest 5 minutes
x 2 Sets
-----
Friday October 16, 2020
Title: Friday
Warmup: 10 Minutes to Warm up with the power snatch or variations - the coach will walk everyone through these
A) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation
*THIS is the context for skill work today
Power Snatch, Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
B) Push / Bend Accessory: 15 Min Amrap
5 Deadlifts; tough but pretty
rest 15s
6-8 Single Arm Push Press/side *tough
rest 15s
6-10 Strict Push Ups
rest 30s
2020 10 09
Workout Log: CrossFit class
Start Date: 2020-10-03
End Date: 2020-10-15
Saturday October 3, 2020
Title: Saturday
Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :)
A) Muscle Endurance Work: 2 Sets For time - 35 Minute Cap
1k Row
30 Wall Balls
50 Russian KBS
50 Double Unders or 150 Singles
2k Assault Bike
Rest 5 minutes between sets
*Choose modifications you are confident you can move with
-----
Sunday October 4, 2020
Title: Sunday
A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap
400m Bike
30yard/arm SA Farmers Carry
200m Run
20 yard bear crawl
30yard SA OH DB or KB Carry/arm
-----
Monday October 5, 2020
Title: Wk 4 - Monday
Warmup: EMOM x 2 Sets
1. 30s of Alternating in place Lateral Banded Walk
2. 6-8 Counterbalance squats
3. 20s Forearm Plank
+
8 Minutes to build to your 10
A) Notes: Whiteboard Score
Back Squat weight and three point row weight
Notes
You can start on the Pull/core piece if there aren't enough racks
B) Back Squat - 9 min: Every 3 min
10.8.6
C) Pull + Core - 9 min: Every 3 min x 3 Sets
6-8 Three Point Row/arm
20-30s Side Plank/side
D) Pull + Breathing - 9 min: 9 Min Amrap
10 Drag Curls
10 Supine KB Pullovers
10 Cal Bike
-----
Tuesday October 6, 2020
Title: Tuesday
Warmup: 10 Minutes to cover and move through
Hang Power Clean and Push Press
+
8 Minutes to build in the BB Floor Press
A) Glute Bridge Barbell Floor Press - 12 Min: Every 3 Minutes
x 12.10.8.6
B) Push / Bend Accessory: 15 Min Amrap
5 Hang Power Clean
rest 30s
5 Push Press
rest 30s
10 Box Jumps w/Step Down
rest 60s
*feel free to make adjustments across sets
*modify to a movement you can express , HPC or RDL
-----
Wednesday October 7, 2020
Title: Wednesday
Warmup: no warm up - get it
A) MAP 10: 20 Min Amrap
3 No Push Up Burpees
6 Air Squats
9 American KBS
12 Cal Bike or Row
+
rest/walk 10 Minutes
+
20 Min Amrap
3 No Push Up Burpees
6 Air Squats
9 American KBS
12 Cal Bike or Row
*this pace should be something you can nail right away, with no warm up, and stay consistent with
-----
Thursday October 8, 2020
Title: Thursday
Warmup: 9 Minute Amrap
10 Scap Pulls
10 Alternating Plank March
50 JR Singles
10 Reverse Lunges in Place
A) Strict Pull Up - 12:30: At the top of a 2:30 Mark
x 5 Sets
Max Unbroken Set of Strict Pronated Pull ups
or
Max Unbroken Set of Negatives *stop once you can no longer maintain the tempo
or
Max Unbroken Set of Ring Rows
Notes
-No Bands
-Choose something you can at least hit 5 pretty reps at
-there is enough time in the 2:30 for everyone to alternate and avoid one another
B) Map 7 Intervals - SL - 25 minutes: 10 Min Amrap
20 Cal bike or Row
30 Double Unders or 90 Singles
20 Box Step Ups
rest 5 minutes
x 2 Sets
-----
Friday October 9, 2020
Title: Friday
Warmup: 10 Minutes to Warm up with the power snatch or variations - the coach will walk everyone through these
A) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation
*THIS is the context for skill work today
Power Snatch, Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
B) Push / Bend Accessory: 15 Min Amrap
5 Deadlifts; tough but pretty
rest 30s
6-8 Single Arm Push Press/side *tough
rest 30s
6-10 Strict Push Ups
rest 30s
2020 10 03