CrossFit South Bend

Workout Log: CFSB - Class Programming
Start Date: 2022-01-31
End Date: 2022-02-06

Monday January 31, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
8-10 DB Bench Press; rest 30-60s
8-10 Bent Over Barbell Row; rest 30-60s

*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Vertical + Core: 16 Minute Amrap
10-12 Seated Arnold Press
6-8 Barbell Drag Curl
30s Hollow Body Hold

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Tuesday February 1, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Pacing Work - Map 7: 10 Minute Amrap
5 Burpees
10 Russian Kettlebell Swings
15 Cal Assault BIke
+
5 minute rest
+
10 Minute Amrap
500m Row
10 Box Jumps w/SD
+
5 Minute rest
+
10 Minute Amrap
30 Double Unders
10 Reverse Lunges
10 Abmat Sit Ups

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Wednesday February 2, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: Every 90s x 9 Sets
x 3

1,2,3 easy
4,5,6; moderate
7,8,9; tough

B) Lower Body DL Squat + Core: 5-6 Sets; 20 Minute Cap
Back Squat x 6-8
20 Steps goblet loaded alternating L/R Banded Walk
rest 90-120s

*use the first two sets to warm up, keep the rest challenging

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Thursday February 3, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 10: 45 Minute Amrap @ conversational pace
15/12 Cal Bike
30yd/arm Single Arm Front Rack KB Carry
30s Plank on Hands
15/12 Cal Row
30yd/arm Single Arm KB Farmers Carry/side
30s Wall Sit
100 Single unders

*carries are done in 10yd increments

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Friday February 4, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Upper Body - Horizontal: 5-6 Sets; 18 Minute Cap
@30X1; Push Press x 6; rest 60s
6 Strict Pull ups; rest 60s

*warm up for the first 1-2 sets, then keep the last couple sets tough

*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
B) Upper Body Vertical: 15 Minute Amrap
8-10 Strict Dips
8-10 Ring Rows
2 Wall Walks
8 Single Arm Bicep Curl/side

Work through at a casual pace

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Saturday February 5, 2022
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Pacing Work: 4 Sets
500m Row
rest 2 minutes
30/25 Cal Bike
rest 2 minutes
30 No Push Up Burpees
rest 2 minutes

2 minute cap on all the activities

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Sunday February 6, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Speed Strength: 10x1; reverse med ball throw
B) Strength Speed: Work up to a power clean single in 10 minutes
+
EMOM x 10 Minutes
3 reps fast @45-65% of today's 1rm

*alternative here is deadlifting
C1) Rear Foot Elevated Split Squat : x8/side
C2) strict knees to elbows: xMax
x 3 Sets

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Workout Log: CFSB - Class Programming
Start Date: 2022-01-24
End Date: 2022-01-28

Monday January 24, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

Skill Work Included

Bike setup
NPBP
Russian KBS
Air Squat
Push Up
Single Arm Gorilla Row

A) Mixed Teams of 2-3: 25 Minute Amrap

Partner 1 Performs the following while Partner 2 accumulates calories on the assault bike

12 No Push Up Burpees
10 Air Squats
8 Russian KBS
6 Push Ups
4 Single Arm KB Gorilla Row/side

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Tuesday January 25, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

Skill Work Included
Med Grip Bench Press
Top Down DB Curl
Skull Crusher
Ring Row
Core Variations

A) UB BRO SESH AMRAP: 15 Minute Amrap
Medium Grip Bench Press - @3 down, 1 at the chest x 8
rest 30s
Top Down DB Curl x12-16
rest 60-90s

B) UB BRO SESH Cont.: 10 Minute Amrap; casual pace
12-15 Skull Crushers
12-15 Single Arm Ring Row
12-15 V-ups, Tuck Ups, or Sit Ups

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Wednesday January 26, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

Skill Work included
Goblet Squat
Assault Bike Setup
Famers Hold
Prisoner Step Up

A) LB Squat, Tough: *use the first two sets as warm up and practice, last three sets tough

5 Sets
@20X1; Every 2:30; hit 15 Goblet Squats

B) Mixed Cyclical + Iso; Teams of 3: 13 Minute Amrap
Bike 15 Calories
Single Arm Farmers Hold
Prisoner Step Ups

*accumulate as many reps in the time; you must be holding to get the reps done

The switch is dictated by the person on the bike

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Thursday January 27, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

Skill work included
Row technique
Turkish Get Up
Dead Bug Pullover
Single Arm Arnold Press

A) UB Vertical + Core: 13 Minute Amrap
12-15 Dead Bug DB Pullovers
12-15 Single Arm Arnold Z-Press

B) Lactic Power + TGU: 30s Row @ TOUGH Pace
4 Turkish Get Ups
rest/walk 2 minutes
x 3 Sets each

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Friday January 28, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice

Skill work included
Dumbbell snatch
Reverse Lunge
Ball Slam

A) LB Mixed Teams of 3: 25 Minute Amrap
60 Assault BIke Cals
60 Alternating DB Snatch
60 Reverse Lunge
60 Ball Slams

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Workout Log: CFSB - Class Programming
Start Date: 2022-01-17
End Date: 2022-01-23

Monday January 17, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal Work: Barbell Bench Press; x8-10; rest 30s
Three Point DB Row; x6-8/arm; rest 30s
x 6 Sets ; *2 warm up sets, 4 working sets
18 Minute Cap
+
directly into
+
7 Minute Amrap at casual pace
12-15 Push Ups; no rest
12-15 Ring Rows; no rest

*do this as a 25 minute rolling clock, you can pair up on rings/push up spots

B) Core w/Breathing: 15 Minute Amrap
18/15 Cal Assault Bike
20 KB Russian Twist
20-30s Side Plank/side
rest 60s between sets

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Tuesday January 18, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: EMOM x 8 Minutes
x 5; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
5/arm KB Clean
5/arm KB Thruster
5/arm KB SA Rack Reverse Lunge
rest 90s
*use the same weight across the board here

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Wednesday January 19, 2022
Title: Wednesday
Status: pending

Warmup: No warm up

A) MAP 10 Aerobic Recovery: Round the World - 3 Sets
4 min Row
4 min AB
4 min Run
4 Minute Amrap; 4 TGU + 50 JR Singles

*15s transition between movements

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Thursday January 20, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Shoulders: 15 Minute Amrap
10 Alternating DB Hang Muscle Snatch to Single Arm DB Push Press
15 Ring Rows
20yd Bear Crawl
30 Double Unders or 90 Single Unders

B) Lactic Power + Core: EMOM x 5 Sets
M1: 25s Assault Bike @ TOUGH pace
M2: Rest
M3: Max Rep Core Variation
M4: Rest

*core variation; Bent hollow hold, hollow hold, hollow rocks

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Friday January 21, 2022
Title: Friday
Status: pending

Warmup: No warm up, get right into it

A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can

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

B) Mixed Lower Body: 15 Minute Amrap
10 No Push Up Burpee w/ Box Jump/SD
10 Wall Balls
10 American KBS

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Saturday January 22, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Workout (Teams of 2-3): OPTION 1
35 Minute Amrap; I go - you go (rounds)
10 Calorie Row
80yd Run
10 Russian KBS
40yd Goblet Carry

OPTION 2
35 Minute Amrap; I go - you go (rounds)
10 Calorie Row
80yd Run
6 Dual KB Clean
40yd Dual KB Front Rack Carry

*all runs/carries are in 10yd increments

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Sunday January 23, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Mixed Gymnastics Work: 6 Sets
75s Bike
75s Rope Climb
75s Row
75s Wall Walk
Rest 3 minutes

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Workout Log: CFSB - Class Programming
Start Date: 2022-01-10
End Date: 2022-01-16

Monday January 10, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal Work: Barbell Bench Press; x12-15; rest 30s
Three Point DB Row; x10-12/arm; rest 30s
x 7 Sets; 25 minute cap

*3 warm up sets, 4 working sets
*don't take the rest between the first 3 warm up sets, just bouce back and forth until you get to the working sets

B) Core w/Breathing: 15 Minute Amrap
15/12 Cal Assault Bike
20 Med Ball Sit Ups
50yd Single Arm Farmers Carry/side
rest 60s between sets

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Tuesday January 11, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: EMOM x 10 Minutes
x 4; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
10 KB Goblet Squats
10 Russian Kettlebell
10 Alternating Goblet Step Ups
10 Bodyweight Reverse Lunges
rest 90s

*use the same weight for the goblet step ups, kbs, goblet suqats

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Wednesday January 12, 2022
Title: Wednesday
Status: pending

Warmup: No warm up

A) MAP 10 Aerobic Recovery: Round the World - 3 Sets
3 min Row
60s Plank
3 min AB
60s Glute Bridge March
3 min Run
60s Reverse Plank Bridge
3 Minute Amrap; 4 TGU + 50 JR Singles
60s Wall Sit March

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Thursday January 13, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Shoulders: 15 Minute Amrap
10 Alternating Push Up Shoulder Tap
5/arm Single arm Curl to Press
20yd Quadruped Bear Crawl
10 Ring Rows

B) Alactic + Core: EMOM x 5 Sets
M1: 20s Assault Bike @ 100%
M2: Rest
M3: Max Rep Core Variation
M4: Rest

*core variation; hanging leg raise, toes to bar

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Friday January 14, 2022
Title: Friday
Status: pending

Warmup: No warm up, get right into it

A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can

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

B) Mixed Lower Body: 15 Minute Amrap
50 Double Unders or 150 Singles
15 Wall Balls
15 No Push Up Burpees
15 American KBS

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Saturday January 15, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Workout: OPTION 1
35 Minute Amrap; I go - you go (rounds)
10 Cal Assault BIke
10 Alternating DB Snatch
60yd Goblet Front Rack Carry
80yd Run

OPTION 2
35 Minute Amrap; I go - you go (rounds)
10 Cal Assault BIke
10 TNG Power Snatch
60yd Goblet Front Rack Carry
80yd Run

*all runs/carries are in 10yd increments

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Sunday January 16, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Mixed Gymnastics Work: 8 Sets
60s Bike
30s Rest
60s Rope Climb
30s Rest
60s Row
30s Rest
60s Wall Walk
30s Rest

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Workout Log: CFSB - Class Programming
Start Date: 2022-01-03
End Date: 2022-01-07

Monday January 3, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal Work: Barbell Bench Press; x8-10; rest 30s
Three Point DB Row; x6-8/arm; rest 60s
x 6 Sets; 20 minute cap

*3 warm up sets, 3 working sets
*don't take the rest between the first 3 warm up sets, just bouce back and forth until you get to the working sets

B) Core w/Breathing: 15 Minute Amrap
15/12 Cal Assault Bike
8 Single Arm KB Clean/side
15 Core Variation
rest 60s between sets

*Core variation; Sit ups, tuck ups, v-ups

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Tuesday January 4, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: EMOM x 10 Minutes
x 3; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
8 KB Goblet Squats
12 American KBS
16 Reverse Lunges
rest 90s
*tough on goblet squats, use the same KB for the swings

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Wednesday January 5, 2022
Title: Wednesday
Status: pending

Warmup: No warm up

A) Aerobic Recovery: Round the World - 45mins Amrap
2min Row
15 Straight leg sit ups
2min AB
20 Alternating Step Ups
2min Run
15 Banded Glute Bridges
2 Minute Turkish Get Ups
50 Jump Rope Singles

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Thursday January 6, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Shoulders: 15 Minute Amrap
10 Diamond Push Ups
10 Push Press
10 Single arm Hammer Curl/side
30s Side Plank/side

B) Alactic + Core: EMOM x 5 Sets
M1: 15s Assault Bike @ 100%
M2: Rest
M3: 12-15 Core Variation
M4: Rest

*core variation; hanging leg raise, toes to bar

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Friday January 7, 2022
Title: Friday
Status: pending

Warmup: No warm up, get right into it

A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can

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

B) Lower Body Mixed Modal: 15 Minute Amrap
30 Double Unders or 90 Singles
10 Wall Balls
10 No Push Up Burpees
10 Russian KBS

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Saturday January 8, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Workout: OPTION 1
30 Minute Amrap; I go - you go
5 SA DB Clean and Jerk/arm
5 Synchronized Burpees
15 Calorie Bike; let the cals roll up

OPTION 2
30 Minute Amrap; I go - you go
10 Clean and Overhead
5 Synchronized Bar Facing Burpees
15 Calorie Bike; let the cals roll up

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Sunday January 9, 2022
Title: Sunday
Status: pending

A) MAP 10: 10 Sets
30s Bike
30s Rest
30s Run
30s Rest
30s Box Jump step Down
30s Rest
30s Dual KB Front Rack Carry
30s Rest
30s Plank
30s Rest

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