Programming 9.18 – 9.24

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Workout Log: CFSB - Class Programming Start Date: 2021-09-18 End Date: 2021-09-24 Saturday September 18, 2021 Title: Saturday Status: pending Warmup: Caoches Choice A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest rest 60s @3111; x6-8 Deadlift rest 60s x 6 Sets *start light and build across sets; last 3 sets use the same weight B) Back Squat : 5 Back Squats 10 DB Walking Lunges 15 Cal Assault Bike 30-60s Plank or Ring Plank rest/walk 2 minutes x 5 Sets *start light and build across sets; last two sets use the same weight ----- Sunday September 19, 2021 Title: Sunday Status: pending A) UB Gymnastics: 5 Wall Walks 5 Rope Lowers 30-60s Handstand Hold 20-30s Hanging L-sit 15 Cal Assault Bike x 20 Minute Amrap for quality B) Lactic Endurance Test: 250m Row 10 American KBS 10 No Push Up Burpees 10 American KBS 10 No Push Up Burpees 10 American KBS 250m Row rest/walk 1:4 x 2 Sets; each set at 100% ----- Monday September 20, 2021 Title: Monday Status: pending Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap 15 Calorie Bike 50 yd Farmers Carry 30s Plank on Hands + 3 Minute Transition + 15 Minute Amrap 200m Run 50yd Goblet Carry 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 15 Cal Row 20yd Bear Crawl 30s Reverse Plank Notes; 15 Minutes at a 60 minute pace ----- Tuesday September 21, 2021 Title: Tuesday Status: pending Warmup: Coaches choice A1) Front Squat - Catalyst: @3211; x5; rest 60s *all sets tough but solid with tempo A2) Core: one of the variations below; rest 60s x 4 Sets - 8-12 Strict Toes to Bar 8-12 Strict Knees to Elbows 12-20 Strict Hanging Leg Raise *bent or straight 20-30 Sit Ups B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets 8 DB Reverse Lunge rest 60s 8 Medium Grip Bench rest 60s 8 Bent Over Barbell Row rest 60s ----- Wednesday September 22, 2021 Title: Wednesday Status: pending Warmup: Coaches choice A) Olympic Weightlifting - Snatch / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Snatch 2. 4-6 Hang Power Snatch 3. 2-3 Power Snatch *stick to weights/movements you can perform technically sound B) MAP 6 - Mixed Cyclical: 5 Minute Bike 2 Minute Rest 5 Minute Row 2 Minute Rest 5 Minute Run ----- Thursday September 23, 2021 Title: Thursday Status: pending Warmup: Coaches Choice A1) Strict Pull Variation: Choose one, then rest 30s 1. x10-12 Ring Row @ 3111 2. x10-12 Banded Pull Ups @3111 3. x6-10 Strict Pull Ups A2) Single Arm KB Front Squat : x8/arm; rest 60s x 4 Sets B1) Dumbbell RDL: x12-15; rest 30s B2) Single Arm Kettlebell Press: x15-20; rest 60s x 4 Sets C) Core Work: 1 Minute Abmat Sit ups 1 Minute Rest x 4 Sets ----- Friday September 24, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Olympic Weightlifting - Clean / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Clean 2. 4-6 Hang Power Clean 3. 2-3 Power Clean *stick to weights/movement you can perform technically sound B) MAP 8.5 - Fast spin: 20 Minute Amrap 15 American KBS 8 No Push Up Burpee Step Ups 30 Double Unders or 90 Singles -----

Programming 9.13 – 9.17

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Workout Log: CFSB - Class Programming Start Date: 2021-09-13 End Date: 2021-09-17 Monday September 13, 2021 Title: Monday Status: pending Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap 50 yd Farmers Carry 15 Calorie Row + 3 Minute Transition + 15 Minute Amrap 10 Cal Assault Bike 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 200m Run 20yd Bear Crawl Notes; 15 Minutes at a 60 minute pace ----- Tuesday September 14, 2021 Title: Tuesday Status: pending Warmup: Coaches choice A1) Front Squat - Catalyst: @3211; x5; rest 60s *all sets tough but solid with tempo A2) Core: one of the variations below; rest 60s x 3 Sets - 8-12 Strict Toes to Bar 8-12 Strict Knees to Elbows 12-20 Strict Hanging Leg Raise *bent or straight 20-30 Sit Ups B) Strength Endurance; Single Leg + Push (h) + Pull (h) + Core: 3 Sets Each on a 2 Minute Mark 8 DB Reverse Lunge 8 Medium Grip Bench 8 Ring Rows ----- Wednesday September 15, 2021 Title: Wednesday Status: pending Warmup: Coaches choice A) Olympic Weightlifting - Snatch / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Snatch 2. 4-6 Hang Power Snatch 3. 2-3 Power Snatch *stick to weights/movements you can perform technically sound B) MAP 6 - Mixed Cyclical: 5 Minute Bike 3 Minute Rest 5 Minute Row 3 Minute Rest 5 Minute Run ----- Thursday September 16, 2021 Title: Thursday Status: pending Warmup: Coaches Choice A1) Strict Pull Variation: Choose one, then rest 60s 1. x10-12 Ring Row @ 3111 2. x10-12 Banded Pull Ups @3111 3. x6-10 Strict Pull Ups A2) Single Arm KB Front Squat : x8/arm; rest 90s x 3 Sets B1) Dumbbell RDL: x12-15; rest 60s B2) Single Arm Kettlebell Press: x15-20; rest 90s x 3 Sets C) Core Work: 1 Minute Abmat Sit ups 1 Minute Rest x 4 Sets ----- Friday September 17, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Olympic Weightlifting - Clean / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Clean 2. 4-6 Hang Power Clean 3. 2-3 Power Clean *stick to weights/movement you can perform technically sound B) MAP 8.5 - Fast spin: 20 Minute Amrap 12 Alternating DB or KB Snatch 10 No Push Up Burpees 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

Programming 9.4 – 9.11

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Workout Log: CFSB - Class Programming Start Date: 2021-09-04 End Date: 2021-09-10 Saturday September 4, 2021 Title: Saturday Status: pending A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance Option 1: 30 Minute Amrap 3 Toes to Bar 6 Burpees 9 Russian KBS 12 Reverse Lunges in place *bodyweight rest 30s C) Full Body Muscle Endurance Option 2: 30 Minute Amrap 10 Abmat Sit Ups 10 Push Ups - UB and easy each round 10 Russian KBS 10 Reverse Lunges *bodyweight rest 30s ----- Sunday September 5, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Double Unders: 7 Minute Cap 5 Unbroken rest 10s 10 Unbroken rest 10s 15 Unbroken rest 10s 20 Unbroken rest 10s 25 Unbroken rest 10s 30,35,40,45,50,55...continue up the ladder as high as you're able Other option this time we'll throw in Doubles as... 1,2,3,4... C) Grind: For time 40 Cal Assault Bike 100 Yard Prowler Push 200 yard Dual KB Front Rack Carry 100 Yard Prowler Push 1000m Run ----- Monday September 6, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3010; 8.8.8; rest 90s *build across these sets to a tough 8rm 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 C) Bend/Core Mixed Work: 12 Minute Amrap 8 TNG Deadlifts 30 Double Unders or 50 Singles 15 Abmat Sit Ups rest 30s ----- Tuesday September 7, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Work - 12 Minute Cap: Cover and Dial in the Snatch work we'll be doing for B 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. Choose one of the below 1. 4-6 x8-10; Muscle Snatch 2. 4-6 x3+2; Muscle Snatch + Overhead Squat 3. 4-6 x3+2; Power Snatch + Overhead Squat 4. 4-6x2+2; Power Snatch + Hang Snatch 5. 4-6x5; Tempo Snatch *3 seconds to get to the top of the knee, these are full C) Horizontal Push + Pull: @20X1; 6-8 Barbell Bench Press 10 Dead Bug Dumbbell Pullovers 10 Cal Row @ Damper 10 (90% effort) x3 Sets; move through at a steady pace ----- Wednesday September 8, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Rear Foot Elevated Split Squat : x12.10.8; rest 90s build across sets A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank 30-60s KB Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 2 Sets 2:30 Run 2:30 Row 2:30 Bike 2:30 Amrap 20 yd Bear Crawl + 20 Step Ups ----- Thursday September 9, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Work - 12 Minute Cap: Cover and Dial in the Clean work for part B 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. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat 4. 4-6x2+2 Power Clean + Hang clean 5. 4-6x5 Tempo Clean *3 seconds to get to the top of the knee C) Mixed Modal Work: For Time 10.9.8.7.6.5.4.3.2.1. DB or KB Push Press 8 Ring Rows or 3 Strict Pull Ups between each set, finish with them. ----- Friday September 10, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) SL Core Mixed Work: 15 Minute Amrap 12 Dumbbell Walking Lunges 5 KB Windmills/side 10 Cal Assault BIke B) MAP 3: 30 Minute Amrap 100 Yard Run 10 Ball Slams 10 No Push Up Burpees 100 yard Run rest 60s *choose modifications that you can move through UB Saturday September 11, 2021 Title: Saturday Status: pending A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance Option 1: 15 Minute Amrap 5 Toes to Bar 5 Burpees 15 Russian Kettlebell Swings 20 Prisoner Step Ups rest 7 Minutes 15 Minute Amrap 10 Box Jumps 10 American Kettlebell Swings 10 Cal Assault Bike C) Full Body Muscle Endurance Option 2: 15 Minute Amrap 10 Calorie Assault Bike 15 Air squats 20 Prisoner Step Ups rest 7 minutes 15 Minute Amrap 20 Abmat Sit Ups 15 Calorie Row -----

Programming 8.28 – 9.3

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Workout Log: CFSB - Class Programming Start Date: 2021-08-28 End Date: 2021-09-03 Saturday August 28, 2021 Title: SATURDAY - OPEN GYM ONLY Status: pending Warmup: You'll have Open Gym available to everyone from 7-9 AM! All other classes are closed due to our Power Athlete Camp! We've got some spots left if you or anyone is interested, just shoot me a DM! A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance Option 1: 30 Minute Amrap 12 Wall Balls 10 Russian KBS 8 Burpees 6 Toes to Bar rest/walk 60s C) Full Body Muscle Endurance Option 2: 30 Minute Amrap 10 No Push Up Burpees 10 Russian KBS 10 Goblet Squats 10 Abmat Sit Ups rest/walk 60s ----- Sunday August 29, 2021 Title: SUNDAY - BRING A FRIEND DAY! Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Teams of 2: Man Overboard Style 12 Minute Amrap; Man Overboard Partner 1: 100 Yard Dual KB Front Rack Carry or Goblet Carry Partner 2: Assault Bike for Calories + rest/walk 6 minutes + 12 Minute Amrap; I go, you go 50yd Farmers Carry 100yd Run ----- Monday August 30, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x12.9.6/side; rest 90s between legs; rest 90s *build across sets here 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 C) Bend/Core Mixed Work: @3010; 6-8 TNG Deadlift 15 Abmat Sit Ups 30 Double Unders or 50 Singles rest/walk 90s x 3 sets ----- Tuesday August 31, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Work - 12 Minute Cap: Cover and Dial in the Snatch work we'll be doing for B 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. Choose one of the below 1. 4-6 x8-10; Muscle Snatch 2. 4-6 x3+2; Muscle Snatch + Overhead Squat 3. 4-6 x3+2; Power Snatch + Overhead Squat 4. 4-6x2+2; Power Snatch + Hang Snatch 5. 4-6x5; Tempo Snatch *3 seconds to get to the top of the knee, these are full C) Horizontal Push + Pull: @20X1; 6-8 Dumbbell Bench Press quick transition 10 Cal Row @ Damper 10 (90% effort) rest 2 minutes x 3-4 Sets ----- Wednesday September 1, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x16.12.8 Alternating; rest 60s build across sets A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank 30-60s KB Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 400 yard Run 100 Jump Rope Singles 30 Yard Bear Crawl 30 Cal Row 30 Prisoner Step Ups 30 Cal Bike ----- Thursday September 2, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Work - 12 Minute Cap: Cover and Dial in the Clean work for part B 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. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat 4. 4-6x2+2 Power Clean + Hang clean 5. 4-6x5 Tempo Clean *3 seconds to get to the top of the knee C) Mixed Modal Work: 10 Minute Amrap 10 DB or KB Push Press 8 Ring Rows or 4 Strict Pull ups rest 30s ----- Friday September 3, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) SL Core Mixed Work: 15 Minute Amrap 12 Dumbbell Step Ups 4 Alternating Turkish Get Ups 10 Cal Assault BIke B) MAP 3: 30 Minute Amrap 100yard Run 10 Alternating SA DB Clean 100 yard Run 10 Box Jumps w/Step Down or Step Ups rest 90s *choose modifications that you can move through UB *don't eat shit on the box jumps

Programming 8.21 – 8.27

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Workout Log: CFSB - Class Programming Start Date: 2021-08-21 End Date: 2021-08-27 Saturday August 21, 2021 Title: Saturday Status: pending Warmup: Coaches Choice A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance: 30 Minute Amrap 10 Goblet Squats 10 Push Ups 10 Toes to Bar 10 Cal Row @ 10 Damper - tough pace rest 90s Modifications are cool to ensure the intent, move the difficulty up or down as needed ----- Sunday August 22, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Double Unders: 7 Minute Cap 5 Unbroken rest 10s 10 Unbroken rest 10s 15 Unbroken rest 10s 20 Unbroken rest 10s 25 Unbroken rest 10s 30,35,40,45,50,55...continue up the ladder as high as you're able C) Grind: 10 Cal Assault Bike 50 Yard Dual KB Front Rack Carry x 5 Sets; increase bike pace each set - end moderate D) Grind: For Time 70 yard prowler push 70 yard farmers carry 400yd Run 50 yard prowler push 50 yard farmers carry 300yd Run 30 yard prowler push 30 yard farmers carry 200yd Run ----- Monday August 23, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x15.12.9/side; rest 90s between legs; rest 90s *build across sets here 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 : @3010; x4-6; rest 15s C2) Abmat Sit-Up: x15-20; rest 15s C3) Row: 10 Calories @ Damper 10; TOUGH rest 2-3 minutes x 3 Sets ----- Tuesday August 24, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 15 Minute Cap: 1.Down & Up 2.Down & Up with High Elbows 3.Muscle Snatch 4.Snatch Lands 5.Snatch Drops + Coaches will cover the muscle snatch and overhead squat as well 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. Choose one of the below 1. 4-6 x8-10; Muscle Snatch 2. 4-6 x3+2; Muscle Snatch + Overhead Squat 3.4-6 x3+2; Power Snatch + Overhead Squat 4.3.4-6x2+2; Power Snatch + Hang Snatch C) Horizontal Push + Pull: x15.12.9.6; Bent Over Barbell Row x15.12.9.6; Glute Bridge DB Floor Press build across sets here ----- Wednesday August 25, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x20.16.12 Alternating; rest 60s build across sets A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 30 Cal Bike 30 Prisoner Step Ups 30 Cal Row 30 Yard Bear Crawl 100 Jump Rope Singles 400 yard Run ----- Thursday August 26, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 15 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. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat 4. 4-6x2+2 Power Clean + Hang clean C1) Vertical Push: Pick one x9-12 DB Strict Press x8-10 DB Push Press x6-8 DB Push Jerks x4-6 DB 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. You can use DB or KB here C2) Vertical Pull: Pick one x12-15 Ring Rows @ 3 seconds down x7-15 Banded Pull Up @3111 x8-12 Strict Pull Up - not banded x6-8 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 27, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 12 Landmine Goblet Reverse Lunge 4 Alternating Turkish Get Ups x 4 Sets *build slightly across sets B) MAP 3: 30 Minute Amrap 100yard Run 10 Alternating DB Snatch 100 yard Run 10 No Push Up Burpees rest 90s *choose modifications that you can move through UB

Programming 8.14 – 8.20

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Workout Log: CFSB - Class Programming Start Date: 2021-08-14 End Date: 2021-08-20 Saturday August 14, 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: 6 Sets 8-10 Goblet Squats; rest 30s 8-10 bent over row; rest 30s 15-20 Russian KBS; rest 30s Max Push Ups; rest 30s 15-20 Abmat sit Ups; rest 30s ----- Sunday August 15, 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 *no rest x 5 Sets C) Grind: 10 Cal Row 50 Yard Prowler Push 50 Yard Farmers Carry 10 Cal Assault Bike rest 1 minute x 5 Sets ----- Monday August 16, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x12-15/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) Russian Kettlebell Swing - FBB: x20-30; rest 30s C3) Core Variation: Pick One 20-30 Abmat Sit Ups 15-30 Tuck Ups 8-15 Compression Sit Ups rest 60s x 3 Sets ----- Tuesday August 17, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 15 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. Choose one of the below 1. 4-6x10; Muscle Snatch 2. 4-6x3+2; Muscle Snatch + Overhead Squat 3.4-6x3+2; Power Snatch + Overhead Squat C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row x12-15; Glute Bridge DB Floor Press x 4 Sets ----- Wednesday August 18, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x20 Alternating; rest 60s A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 20 Cal Bike 20 Prisoner Step Ups 20 Cal Row 20 Yard Bear Crawl 75 Jump Rope Singles 300 yard Run ----- Thursday August 19, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 15 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. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat C1) Vertical Push: Pick one x12-15 Strict Press x10-12 Push Press x8-10 Push Jerks x6-8 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 x10-15 Banded Pull Up @3111 x8-12 Strict Pull Up - not banded x6-8 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 20, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 20 DB Walking Lunges 20 Landmine Twist x 4 Sets No rest B) MAP 3: 30s Burpees 30s Russian KBS 30s Run 90s Rest x 8 Sets  

Programming 8.8 – 8.13

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Workout Log: CFSB - Class Programming Start Date: 2021-08-08 End Date: 2021-08-13 Sunday August 8, 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 60 minutes x 5 Sets C) Grind: 10 Cal Row 50 Yard Prowler Push 50 Yard Farmers Carry 10 Cal Assault Bike rest 2 minutes x 5 Sets ----- Monday August 9, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x8-10/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; x8-10; rest 30s C2) Russian Kettlebell Swing - FBB: x15-20; rest 30s C3) Core Variation: Pick One 15-20 Abmat Sit Ups 12-20 Tuck Ups 8-12 Compression Sit Ups rest 60s x 3 Sets ----- Tuesday August 10, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 15 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. 4-6x10; Muscle Snatch 2. 4-6x3+2; Muscle Snatch + Overhead Squat C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row x12-15; Glute Bridge DB Floor Press x 3 Sets ----- Wednesday August 11, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x12-16 Alternating; rest 60s A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 20 Cal Bike 20 Cal Row 20 Prisoner Step Ups 75 Jump Rope Singles 20 Yard Bear Crawl 300 yard Run ----- Thursday August 12, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 15 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. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat C1) Vertical Push: Pick one x10-12 Strict Press x8-10 Push Press x6-8 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 x10-12 Banded Pull Up @3111 x8-10 Strict Pull Up - not banded x6-8 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 13, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 20 DB Walking Lunges; rest 30s 20 Landmine Twist; rest 30s x 4 Sets B) MAP 3: 45s Run 45s Assault Bike 90s Rest x 8 Sets  

Programming 7.31 – 8.7

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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  

Programming 7.24 – 7.30

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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

Programming 7.17 – 7.23

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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