2021 07 29
Workout Log: CFSB - Class Programming
Start Date: 2021-07-31
End Date: 2021-08-07
Saturday July 31, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) BRING A FRIEND DAY: 15 Minute Amrap; you go, I go -rounds
10 Calorie Row
7 No Push Up Burpees
+
rest 7 minutes
+
15 Minute Amrap; you go, I go - exercise
10 Cal Assault Bike
20 Russian KBS
-----
Sunday August 1, 2021
Title: Sunday
Status: pending
Warmup: Coaches Choice
A) Notes: -NO score here either
B) Grind: 30 Double Unders
50 Yard Dual KB Front Rack Carry
rest 2 minutes
x 5 Sets
C) Grind: 10 Cal Row
50 Yard Prowler Push
50 Yard Farmers Carry
rest 2 minutes
x 5 Sets
-----
Monday August 2, 2021
Title: Monday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3110; x6-8/side; rest 90s between legs; rest 90s
B2) Core Variation: Pick one
30-60s Plank on hands
30-60s Weighted Plank
30-60s Ring Plank
30-60s Weighted Ring Plank
rest 90s
x 3 Sets
C1) Romanian Deadlift : @3111; x6-8; rest 30s
C2) prisoner superman hold : x30-60s; rest 30s
C3) Core Variation: Pick One
10-15 Abmat Sit Ups
10-15 Tuck Ups
6-10 Compression Sit Ups
rest 60s
x 3 Sets
-----
Tuesday August 3, 2021
Title: Tuesday
Status: pending
Warmup: Go right into part A
A) Snatch Burgener Warm Up - 12 Minute Cap: 1.Down & Up
2.Down & Up with High Elbows
3.Muscle Snatch
4.Snatch Lands
5.Snatch Drops
B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior.
1. 4-6x8; Muscle Snatch
2. 4-6x3+2; Muscle Snatch + Overhead Squat
C) Horizontal Push + Pull: x10-12; Bent Over Barbell Row
x10-12; Glute Bridge DB Floor Press
x 3 Sets
-----
Wednesday August 4, 2021
Title: Wednesday
Status: pending
Warmup: Coaches Choice Warm Up
A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate
x8-10 Alternating; rest 60s
A2) Core Variation: Pick One
30-60s Side Plank/side
30-60s Extended Side Plank
30-60s Side Star Plank
rest 60s
x 3 Sets
B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace
15 Cal Bike
15 Cal Row
50 Jump Rope Singles
15 Yard Bear Crawl
200yard Run
-----
Thursday August 5, 2021
Title: Thursday
Status: pending
Warmup: Go right into part A
A) Clean Burgener Warm Up - 12 Minute Cap: 1. Down and ups
2. Down and up with high elbows
3. Muscle Clean
4. Clean lands
5. Clean drops
B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior.
1. 4-6x8; Muscle Clean
2. 4-6x3+2; Muscle Clean + Front Squat
C1) Vertical Push: Pick one
x8-10 Strict Press
x6-8 Push Press
x3-6 Split Jerk
rest 60s
These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior.
C2) Vertical Pull: Pick one
x8-10 Banded Pull Up @3111
x6-8 Strict Pull Up - not banded
x3-6 Weighted Pull Up
rest 60s
x 3 Sets
-----
Friday August 6, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Single Leg + Core Work: 16 DB Walking Lunges; rest 30s
16 Landmine Twist; rest 30s
x 4 Sets
B) MAP 3: 45s Assault Bike
45s Run
90s Rest
x 6 Sets
-----
Saturday August 7, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) Notes: -No score here
-Everything should be UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance: EMOM x 6 Sets
1. 8-10 Goblet Squats
2. 8-10 Ring Rows
3. 12-15 Russian KBS
4. 8-10 Push Ups
5. 12-15 Abmat sit Ups
Workout Log: CFSB - Class Programming
Start Date: 2021-07-24
End Date: 2021-07-30
Saturday July 24, 2021
Title: Saturday
Status: pending
A) Notes: Some upper body resistance, and full body muscle endurance work!
B) UB Resistance - 16 Minute Cap to warm up and finish: 4 Sets
20/15 Cal Row; tough
Push Press x8-10
Three Point Row x8-10/arm
rest 2-3 minutes between sets
C) LB Mixed Modal Muscle Endurance: 8 Sets; 12 Minute Time Cap
10 Russian KBS
10 Goblet squats
10 Russian KBS
10 Walking Lunges
*choose movements you can perform consistently and unbroken/smooth
-----
Sunday July 25, 2021
Title: Sunday
Status: pending
A) Gymnastics: 15 Minute Amrap
5 Jefferson Curls
10 yard Bear Crawl
10 yard crab walk
2 Forward roll or shoulder rolls
B) Odd Objects: 20 Minute Amrap
2 Rope Lowers
2 Turkish Get Ups
6-10 Compression sit up to pancake
50 Yard Farmers Carry
-----
Monday July 26, 2021
Title: Monday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: -Consider that this should feel like a 20 minute pace to properly train it
-score reps for each amrap individually
B) MAP 6 - LB Focused: 5 Minute Amrap
8 Single Arm DB or KB Clean Left Arm
8 Single Arm DB or KB Thruster Left Arm
8 Single Arm DB or KB Clean Right Arm
8 Single Arm DB or KB Thruster Right Arm
Assault Bike for calories in remaining time
rest/walk 5 Minutes
x 4 Sets
-----
Tuesday July 27, 2021
Title: Tuesday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: -stick to the tempo, challenge what you've done over prior weeks
-score weight used for bench/row
B) UB Resistance - 30 Minute Cap: Medium Grip Bench Press @ 3111; x7.5.3; rest 60s
Bent Over Barbell Row @31X2; x7.5.3; rest 60s
x 3 Sets
+
directly into
+
Glute Bridge DB Floor Press x 6-12; rest 30s
Barbell Drag Curl x6-8; rest 30s
x 3 Sets
C) UB + Core: 10 Minute Amrap
4 Turkish Get Up/side *Tough
8 Strict Burpees
6-10 Ring Rows
-----
Wednesday July 28, 2021
Title: Wednesday
Status: pending
Warmup: "See part A"
A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn't need a warm up here - just dialing this in to make the movements a modification you can manage
-no score
B) MAP 10 - Isometric/Carry Focused: 45 Minute Amrap
12 Alternating Wall Sit March *pause 1 count at top
15 Cal Assault Bike
12 Alternating Front to Side Plank *pause 1 count at each side plank
50 Jump Rope Singles
15 Cal Row
20 Yard Bear Crawl
50 Yard/arm single arm kb front rack carry
-----
Thursday July 29, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: Lower body resistance here today, a decent amount of it
-score the hinge pattern time
B1) Deadlift - CF: @3010; x4; rest 30s
B2) Dual KB Rack Squat: x6-8; rest 30s
*or goblet squat
B3) Jump Squat: x8-10; rest 90s
x 3 Sets
C) Barbell Sumo Glute Bridge: 3x6-8; rest 60s between
*if this is too hard - perform as bodyweight
D) Hinge Pattern Biased: For Reps
3 Minute Row for Calories
2 Minute Max Russian KBS *tough weight, doesn't have to be UB
1 Minute Max K2E, TTB, or Abmat sit Ups *choose something you feel confident in
-----
Friday July 30, 2021
Title: Friday
Status: pending
Warmup: Coaches choice warm up - throw a little Double under practice in there however
A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 4 - Cyclical Focused: 2 Minute Amrap
10 Cal Assault Bike
30 Double Unders or 50 Singles
Run in the remaining time
2 Minute Rest
x 8 Sets
-----
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
2021 07 22
Start Date: 2021-07-17
End Date: 2021-07-23
Saturday July 17, 2021
Title: Saturday
Status: pending
A) Notes: Some upper body resistance, and full body muscle endurance work!
B) UB Resistance - 16 Minute Cap to warm up and finish: Push Press x8-10; rest 30s
DB Pullover @3110; x6-8; rest 30s
Three Point Row x6-8/arm; rest 60s
x 3-4 Sets
C) LB Mixed Modal Muscle Endurance: 4 Sets
20 Walking Lunges
20 Step Ups
20 Russian KBS
rest 30s between sets
*choose movements you can perform consistently and unbroken/smooth
-----
Sunday July 18, 2021
Title: Sunday
Status: pending
A) Gymnastics: 15 Minute Amrap
5 Jefferson Curls
5m Slow Bear Crawl -hips down
5m Reverse Slow Bear Crawl -hips down
5m Lateral Left Slow Bear Crawl -hips down
5m Lateral Right Slow Bear Crawl -hips down
1-2 Shoulder Roll
B) Odd Objects: 10 Minute Amrap
2 Rope Climbs
8 D Ball or Sandbag over Shoulder
C) Core/Carries: 12 Minute Amrap
15 yard Front Rack Barbell Carry *tough
+ Core Work Option
Core Work Options
30-45s Plank
30-45s Ring Plank
15-20s/arm Single Arm Ring Plank
-----
Monday July 19, 2021
Title: Monday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: -Consider that this should feel like a 28 minute pace to properly train it
-score reps for each amrap individually
B) MAP 7-6 - LB Focused: 7 Minute Amrap
15/12 Cal Assault BIke or Row
9 Box Jumps with SD
6 TNG Deadlifts or TNG Power Cleans
rest/walk 7 Minutes
x 3 Sets
*Pre-req for Power Cleans here is being able to power clean your body weight, stick to around 40-55% of your 1rm
-----
Tuesday July 20, 2021
Title: Tuesday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: -stick to the tempo, challenge what you've done over prior weeks
-score weight used for bench/row
B) UB Resistance - 30 Minute Cap: Medium Grip Bench Press @ 3111; x8.6.4; rest 60s
Bent Over Barbell Row @31X2; x8.6.4; rest 60s
x 3 Sets
+
directly into
+
Push Up or Ring Dip x 6-12; rest 30s
Dumbbell Curl x8-12; rest 30s
x 3 Sets
C) UB + Core: 10 Minute Amrap
1 Turkish Get Up/side *Tough
6-10/side SA Push Presses with TGU weight
6-10 Ring Rows
20-30 Abmat Sit Ups - fast
-----
Wednesday July 21, 2021
Title: Wednesday
Status: pending
Warmup: "See part A"
A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn't need a warm up here - just dialing this in to make the isometrics a modification you can manage
-75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality - so transition with some intent here
-no score
B) MAP 10 - Isometric Focused: 6 Sets - on a 75s timer
Slow Spin on Assault BIke
Plank or Dead Bug
Jump Rope Singles
Side Plank or Side Star Plank (30s/side)
Row Easy
Wall Sit
-----
Thursday July 22, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: Lower body resistance here today, a decent amount of it
B1) Barbell RDL : x4-6; rest 30s
B2) Goblet Squat: x8-10; rest 30s
B3) Jump Squat: x12-20; rest 60s
x 3 Sets
C) Barbell Sumo Glute Bridge: 3x8-12; rest 60s between
*if this is too hard - perform as bodyweight
D) Hinge Pattern: for time; #makeitprettytho
30 Calorie Row
30 Alternating DB or KB Snatch
30 Ball Slam
30 Russian KBS
*bias a hinge pattern here with the ball slam
-----
Friday July 23, 2021
Title: Friday
Status: pending
Warmup: Coaches choice warm up - throw a little Double under practice in there however
A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 5-4 - Cyclical Focused: 2 Minute Amrap
30 Double Unders or 50 Singles
100m Run
Assault Bike for Calories in remaining time
2 Minute Rest
x 8 Sets
-----
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
2021 07 15
Start Date: 2021-07-10
End Date: 2021-07-16
Saturday July 10, 2021
Title: Saturday
A) Notes: Some upper body resistance, and full body muscle endurance work!
B) UB Resistance - 16 Minute Cap to warm up and finish: Push Press @31X1; x7-9; rest 60s
DB Pullover @3110; x8-10; rest 60s
x 3-4 Sets
C) LB Mixed Modal Muscle Endurance: 4 Sets
20 Walking Lunges
20 Russian KBS
20 Step Ups
rest 60s between sets
*choose movements you can perform consistently and unbroken/smooth
-----
Sunday July 11, 2021
Title: Sunday
A) Gymnastics: 5 Sets
5 Jefferson Curls
15m Slow Bear Crawl -hips down
1-2 Somersaults
B) Odd Objects: Accumulate 30 D Ball or Sandbag over Shoulder
C) Core/Carries: 20 yard Front Rack Barbell Carry *tough
30-45s Ring Plank or Plank
x 6 Sets with a partner
-----
Monday July 12, 2021
Title: Monday
Warmup: Coaches Choice Warm Up
A) Notes: -Consider that this should feel like a 40 minute pace to properly train it
-score reps for each amrap individually
B) MAP 7 - LB Focused: 10 Minute Amrap
20 Cal Assault BIke or Row
15 Box Jumps with SD
9 TNG Deadlifts or TNG Power Cleans
rest/walk 4 Minutes
x 3 Sets
*Pre-req for Power Cleans here is being able to power clean your body weight, stick to around 40-55% of your 1rm
-----
Tuesday July 13, 2021
Title: Tuesday
Warmup: Coaches Choice Warm Up
A) Notes: -stick to the tempo, challenge what you've done over prior weeks
-score weight used for bench/row
B) UB Resistance - 30 Minute Cap: Medium Grip Bench Press @ 3111; x6-8; rest 60s
Bent Over Barbell Row @31X2; x6-8; rest 60s
x 3 Sets
+
directly into
+
Push Up or Ring Dip x 6-12; rest 60s
Ring Row x6-12; rest 60s
x 3 Sets
C) UB + Core: 10 Minute Amrap
1 Turkish Get Up/side *Tough
8-10 DB Curls
1 Turkish Get Up/side *Tough
12-20 Straight Legged Sit Ups
-----
Wednesday July 14, 2021
Title: Wednesday
Warmup: "See part A"
A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn't need a warm up here - just dialing this in to make the isometrics a modification you can manage
-75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality - so transition with some intent here
-no score
B) MAP 10 - Isometric Focused: 6 Sets - on a 75s timer
Plank or Dead Bug
Slow Spin on Assault BIke
Jump Rope Singles
Row Easy
Side Plank (30s/side)
Walk or Jog
Row/AB; don't write it on the whiteboard, but pay attention to your pace
-----
Thursday July 15, 2021
Title: Thursday
Warmup: Coaches Choice Warm Up
A) Notes: Lower body resistance here today, a decent amount of it
B1) Barbell RDL : x6-8; rest 60s
B2) Goblet Squat: x10-12; rest 90s between
x 4 Sets
C) Barbell Sumo Glute Bridge: 4x12-15; rest 60s between
*if this is too hard - perform as bodyweight
D) Hinge Pattern: for time
30 Calorie Row
30 Ball Slam
30 Russian KBS
*bias a hinge pattern here with the ball slam
-----
Friday July 16, 2021
Title: Friday
Warmup: Coaches choice warm up - throw a little Double under practice in there however
A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 5 - Cyclical Focused: 3 Minute Amrap
200m Run
30 Double Unders or 60 Singles
10 Calorie Assault BIke
1:30 Minute Rest
x 6 Sets
2021 07 08
Start Date: 2021-07-03
End Date: 2021-07-09
Saturday July 3, 2021
Title: Saturday
Status: pending
A) Notes: Some upper body resistance, and full body muscle endurance work!
B) Skills Practice: Skills practice
We'll be covering skills and modifications in the warm up for
-strict press
-three point row
-walking lunges
-ring rows
-russian kbs
-push ups
-Format for the workout
C) UB Resistance - 16 Minute Cap to warm up and finish: Strict Press @31X1; x7-9; rest 60s
Three Point Row @31X1; x6-8; rest 60s
x 3 Sets
D) FB Muscle Endurance: Teams of 2 - 20 Minute Amrap
10 Walking Lunges
10 Ring Rows
10 Russian KBS
10 Push Ups
*you'll perform the entire set of 10/10/10/10 before your partner goes.
*choose movements that can be performed unbroken AND smooth
E) FB Muscle Endurance - Advanced: Teams of 2 - 20 Minute Amrap
10 Dual DB or KB Front Rack Walking Lunge
10 Dual DB or KB Cleans
10 Burpees
*choose this option only if you know these movements already and can perform them well.
*you'll perform the entire set of 10/10/10 before moving on, choose weights that are tough, but you're able to perform them unbroken
-----
Sunday July 4, 2021
REST DAY
Status: pending
-----
Monday July 5, 2021
Title: Monday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: -Consider that this should feel like a 40 minute pace to properly train it
-score reps for each amrap individually
B) MAP 7 - LB Focused: 10 Minute Amrap
20 Cal Assault BIke or Row
15 Wall Balls
9 TNG Deadlifts
rest/walk 7 Minutes
x 3 Sets
-----
Tuesday July 6, 2021
Title: Tuesday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: -stick to the tempo, challenge what you've done over prior weeks
-score weight used for bench/row
B) UB Resistance - 20 Minute Cap: Medium Grip Bench Press @ 3111; x6-8; rest 60s
Bent Over Barbell Row @31X2; x6-8; rest 60s
x 5 Sets
C) UB + Core: 12 Minute Amrap
1 Turkish Get Up/side *Tough
10 Ring Rows
1 Turkish Get Up/side *Tough
10 Abmat Sit Ups
-----
Wednesday July 7, 2021
Title: Wednesday
Status: pending
Warmup: "See part A"
A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn't need a warm up here - just dialing this in to make the isometrics a modification you can manage
-75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality - so transition with some intent here
-no score
B) MAP 10 - Isometric Focused: 6 Sets - on a 75s timer
Slow Spin on Assault BIke
Plank or Dead Bug
Row Easy
Jump Rope Singles
Walk
Side Plank (30s/side)
-----
Thursday July 8, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: Lower body resistance here today, a decent amount of it
B) Barbell RDL : 3x6-8; rest 2 Minutes Between
C) Goblet Squat: 3x10-12; rest 90s between
D) Barbell Sumo Glute Bridge: 3x15-20; rest 60s between
*if this is too hard - perform as bodyweight
E) Hinge Pattern: For Time
15.10.5
Ball Slam
Russian KBS
*bias a hinge pattern here with the ball slam
-----
Friday July 9, 2021
Title: Friday
Status: pending
Warmup: Coaches choice warm up - throw a little Double under practice in there however
A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 5 - Cyclical Focused: 3 Minute Amrap
200m Run
30 Double Unders or 60 Singles
10 Calorie Assault BIke
3 Minute Rest
x 5 Sets
2021 07 01