CrossFit South Bend

Workout Log: CFSB - Class Programming Start Date: 2020-09-19 End Date: 2020-09-25 Saturday September 19, 2020 Title: Saturday Warmup: 3 minute Row; increase pace slightly each minute + 3 Minute Bike; increase pace slightly each minute + Find your Farmers walk weight. which should be TOUGH *DB or KB is fine A) Grind Work: 4 Sets 50 Yard Farmers Walk *tough 400m Bike 50 Yard Farmers Walk *tough 400 Bike 50 Yard Farmers Walk *tough 5 minutes rest Notes: Timing this out at a leisurely pace, should take no more than 4:30 a round, the coach should note that if it takes longer - adjust the weight on the walks and the volume on the row/bike ----- Sunday September 20, 2020 Title: Sunday A) Mixed Modal Aerobic Work Option 1: 40 Minute Amrap 1k Bike 12 Prisoner Walking Lunges 5 Arms Only Inchworms 80m Dual KB Front Rack Carry 50 Jump Rope Singles 20 Step Ups 10 No Push Up Burpees B) Mixed Modal Aerobic Work Option 2: 40 Minute Amrap 1k Bike 20 Prisoner Walking Lunges 2 Wall Walks 80m Dual KB Front Rack Carry 100 Jump Rope Singles, every 25 stop and perform 3 burpees 20 Step Ups ----- Monday September 21, 2020 Title: Week 2 Monday Warmup: 10 Minute Amrap 45s/side Quick Passes Foam Rolling Hip Area 5 Side Plank Clamshells/side 10 Alternating Windshield Wipers A) Notes: The volume has went up for the strength work this week! shoot for the high end of the rep ranges! Class: Score your DB row and Split Squat weight B) SA Pull / SL Squat - 24 Minutes: Every 90s x 4 Sets 1. Three Point DB Row L Arm @30X2; x10-12 2. Rear Foot Elevated Split Squat L Leg @3030; x10-12 3. Three Point DB Row R Arm @30X2; x10-12 4. Rear Foot Elevated Split Squat R Leg @3030; x10-12 Notes: Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge C) Core / Pull / SL Squat Accessory - 15 Minutes: 4 Sets; max reps at each 30s Abmat Sit Ups 15s Rest 30s Single Arm Ring Row Left Arm 15s Rest 30s Single Arm Right Row Right Arm 15s Rest 30s Goblet Reverse Lunges 15s Rest 30s Forearm Plank 15s Rest ----- Tuesday September 22, 2020 Title: Tuesday Warmup: 10 Min Amrap; for quality 10 Prone T 5 Toes Elevated Jefferson Curls *on 25# plate 12 Alternating Deadbug with Overhead Reach A) Note: Class: Score your DB RDL and SA Landmine Press weight B) DL Bend / Core - 12 minutes: Every 90s x 4 Sets 1. Dumbbell RDL @ 3111; x10-12 2.Alternating Front to Side Plank *pause 1 count in each position x 12-14 C) SA Push - 12 minutes: Every 90s x 4 Sets 1. Single Arm Landmine Press L Arm @31X1; x10-12 2. Single Arm Landmine Press R Arm @31X1; x10-12 D) 10 Minute Amrap: 30 Alternating Quadruped Shoulder Taps 30 Russian Kettlebell Swings Notes *choose a tough weight for the russian KBS, I don't expect you to straight set them ----- Wednesday September 23, 2020 Title: Wednesday Warmup: Get right into it with part A! A) Notes: Class: No score, get in and move B) Mixed Cyclical - 41 Minutes: 3 Sets 2:30 Bike 1:00 Rest 2:30 Amrap; 30 Jump Rope Singles + 5 No Push Up Burpees 1 minute rest 2:30 Row 1:00 Rest 2:30 Amrap; 100yard Run + 10 Box Step Ups 1:00 Rest Notes: you may start on different things C) Core / Glute - 8 Minute Amrap: 20-30s Weighted Plank Weighted Glute Bridge; x12-15 *use a barbell or DB in the weighted GB *no tempo - just control it now *load heavier on the weighted plank ----- Thursday September 24, 2020 Title: Thursday Warmup: 10 Minute 20 Alternating Steps Lateral Banded Walk *in place 10 Box Jumps w/Step Down 10 Prisoner Good Morning 10 Scap Push Ups A) Notes: Class: Score pendlay row and back squat weight B) Pendlay Row: Every 2:00 x 4 Sets x15-20 Reps C) Back Squat : Every 2:00 x 4 Sets x10-12 D) SA Pull / Squat Accessory: 9 Minute Amrap 8 SA UB KB Cleans/arm 8 Single Arm KB Front Rack Reverse Lunges/arm 30 Double Unders rest 30s *keep the same side/leg lunging backward that you have the KB racked in. 90 Singles for 30 doubles ----- Friday September 25, 2020 Title: Friday Warmup: 6 Minute Amrap 10 Alternating Active Straight Leg Raise 5 Jefferson Curls 6 Prone Y + In regards to the Power Clean: Take a moment to align the best movements to members. Keep it to something you can EXPRESS today, something you KNOW. A) Notes: Class: Score Floor press and bend work weight B) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets x15-20 Reps C) Bend Work: Every 2:00 x 4 Sets x5 TNG Power Clean *okay this time, straight Power Clean from the floor or any modification below PC x 5 Hang Muscle Clean x 8 RDL x 8 D) Push w/High Breathing Rate: 5 Sets for times; 14 Minute Cap 15 UB Push Press 300m Run rest 60s between    

Workout Log: CFSB - Class Programming Start Date: 2020-09-12 End Date: 2020-09-18 Saturday September 12, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Accumulation and Practice: 3 Sets 3 Minute Amrap 10 Burpees or No Push Up Burpees 10 Single Arm Box Step Up and Over 3 Minute Rest 3 Minute Amrap 100m Run 20 Alternating DB/KB Snatch 3 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday September 13, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today along with Lactic Power Work B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 50s Assault BIke @ moderate 7:30 Rest 55s Assault Bike @ moderate 8:15 Rest 60s @ 100% Max Effort ----- Monday September 14, 2020 Title: Monday Warmup: 10 Minute Amrap 45s/side Quick Passes Foam Rolling Hip Area 5 Side Plank Clamshells/side 10 Alternating Windshield Wipers A) SA Pull / SL Squat - 24 Minutes: Every 90s x 4 Sets 1. Three Point DB Row L Arm @30X2; x8-10 2. Rear Foot Elevated Split Squat L Leg @3030; x8-10 3. Three Point DB Row R Arm @30X2; x8-10 4. Rear Foot Elevated Split Squat R Leg @3030; x8-10 Notes: Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge B) Core / Pull / SL Squat Accessory - 9 Minutes: 4 Sets; max reps at each 45s Single Leg V-Up - Med Ball / Alternating 45s Reverse Lunges 45s Reverse Plank Bridge C) Notes: Score your DB row and Split Squat weight ----- Tuesday September 15, 2020 Title: Tuesday Warmup: 10 Min Amrap; for quality 10 Prone T 5 Toes Elevated Jefferson Curls *on 25# plate 12 Alternating Deadbug with Overhead Reach A) DL Bend / Core - 12 minutes: Every 90s x 4 Sets 1. Dumbbell RDL @ 3111; x8-10 2.Alternating Front to Side Plank *pause 1 count in each position x 8-10 B) SA Push - 12 minutes: Every 90s x 4 Sets 1. Single Arm Landmine Press L Arm @31X1; x8-10 2. Single Arm Landmine Press R Arm @31X1; x8-10 C) 9 Minute Amrap: 12' Quadruped Crawl Forward 12' Reverse Bear Crawl Backward 12' Quadruped Crawl Forward 12' Reverse Bear Crawl Backward 15 American KBS Notes the bear crawls are hips down, back and forth in your box D) Note: Score your DB RDL and SA Landmine Press weight ----- Wednesday September 16, 2020 Title: Wednesday Warmup: Get right into it with part A! A) Mixed Cyclical - 31:30 Minutes: 3 Sets 2:30 Bike 1:00 Rest 2:30 Row 1:00 Rest 2:30 Amrap; 100yard Run + 10 Box Step Ups 1:00 Rest Notes: you may start on different things B) Core / Glute - 15 minute: Every 90s x 5 Sets 1. 30-60s Weighted Plank 2. Weighted Glute Bridge @20X1; x8-10 *use a barbell or DB in the weighted GB C) Notes: Score your weighted glute bridge ----- Thursday September 17, 2020 Title: Thursday Warmup: 10 Minute 20 Alternating Steps Lateral Banded Walk *in place 10 Box Jumps w/Step Down 10 Prisoner Good Morning 10 Scap Push Ups A) Pendlay Row: Every 2:00 x 4 Sets x12-15 Reps B) Back Squat : Every 2:00 x 4 Sets x8-10 C) SA Pull / Squat Accessory: 15 Minute Amrap 10 SA UB KB Cleans/arm 16 UB Barbell Front Rack Reverse Lunges 45 Double Unders rest 60-90s ----- Friday September 18, 2020 Title: Friday Warmup: 10 Minute Amrap 12 Alternating Active Straight Leg Raise 5 Slow Jefferson Curl on Wall 8 Prone Y 8 Prone T 10 American KBS A) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets x12-15 Reps B) Bend Work: Every 2:00 x 4 Sets x5 TNG Power Clean *above knee PC, Muscle Clean, or RDL C) Push w/High Breathing Rate: 5 Sets for times; 12 Minute Cap 10 UB Push Press 200m Run rest 60s between  

Workout Log: CFSB - Class Programming Start Date: 2020-09-05 End Date: 2020-09-11 Saturday September 5, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Accumulation and Practice: 4 Sets 2 Minute Amrap 10 Burpees or No Push Up Burpees 16 Alternating KB/DB Snatch Max Double Unders in remaining time 2 Minute Rest 2 Minute Amrap 100m Run 15 Push Press Single Arm Box Step Up and Over in remaining time 2 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? B) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. ----- Sunday September 6, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today along with Lactic Power Work B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 45s Assault BIke 6:45 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday September 7, 2020 CLOSED - Labor Day ----- Tuesday September 8, 2020 Title: Week 3 Intensity - Tuesday Warmup: 7 Minute Amrap 30 Jump Rope Singles 5 Air Squats 5 Jump Squats 30s Reverse Plank Bridge 8 Tabletop Glute Bridges A) Notes: WHITEBOARD: Score your push press B) Push Press - 10 minutes: EVERY 2:30 x 4 Sets Set 1: 3-4 Set 2/3: 2-3 Set 4: 1 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling - 10 Minutes: 30s Max Reps Pull Ups 30s Rest x 3 Sets rest 4 minutes 30s Max Reps Pull Ups 30s Rest x 3 Sets *These don't have to be unbroken - but they should be pretty. *You can sub banded *but I want you to pause for a 1 count at the top and bottom with a band *or you can sub ring rows D) Mixed Modal Aerobic Work - 13 Minutes: 30s Left Arm Push Up + Renegade Row 30s Right Arm Push Up + Renegade Row 30s Double Unders 30s Left Arm Squat Clean Thruster 30s Right Arm Squat Clean Thruster 30s Double Unders rest 2 minutes x 3 Sets; increase your pace from the first to the second set ----- Wednesday September 9, 2020 Title: Wednesday Warmup: 7 Minute Amrap 60s Assault Bike 20s Bottom Squat Hold 20s Prisoner Superman Hold + 7 Minutes Talking About what a perfect deadlift and wall ball is + 4 Sets - 7 Minute Cap 8 Perfect Deadlifts with just the bar 8 Perfect Wall Balls *warm up weight A) Notes: Row can be subbed with limited equipment WHITEBOARD SCORE: DL Weight B) Deadlift - 12 Minutes: EVERY 3 MINUTES x 4 SETS @2111 3.2.2.1 build across the sets, first set is 3, next set is 2, next set is 2, last set is 1 (leave a tiny bit in the tank for today's single) *make sure this deadlift is beautiful before It's tough *if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting - 10 Minute Amrap: For Time - 10 Minute Cap 40/35 Cal Assault Bike 20 Deadlifts @ 30-40% of today's single 40 Wall Balls 20 Deadlifts @ 30-40% of today's single *if you weren't able to perform perfect wall balls, perform a goblet squat or air squat ----- Thursday September 10, 2020 Title: Thursday Warmup: 8 Minute Amrap 100m Jog 8 Prisoner Kang Squats 12 Alternating Plank Shoulder Taps + get into warming up for the aerobic work! A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP B) Aerobic Horizontal Pull / Push Superset: 15 Minute Amrap 5 Tough Bent Over Barbell Rows 10 Push Ups (or mod) 200m Run *if the push ups are too easy, perform ring push ups or Ring Dips - at least 6+ on your first set C) Flexion / Extension Work @ high breathing rates: 15 Minute Amrap 5 Toes to Bar or 10 Abmat sit Ups 10 American KB Swings 200m Run ----- Friday September 11, 2020 Title: Friday Warmup: 9 Minute Amrap 60s Assault Bike 20s/side isometric split squat hold 30 Jump Rope Singles or 10 double unders 8 Alternating Active Straight Leg Raise A) Notes: WHITEBOARD SCORE - Split Squat Weight B) Rear Foot Elevated Split Squat : 12 Minute Cap Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt C) For Reps - 12 Minutes: 3 Minute Max Calorie Row 2 Minute Max Walking Lunges 1 Minute Max Double Unders 3 Minute Max Cal Assault BIke 2 Minute Max Walking Lunges 1 Minute Max Double Unders D) Doubles or Singles: For Time 8 Minute Cap for either Double Unders 10.20.30.40.50.40.30.20.10 Singles 10.20.30.40.50.60.50.40.30.20.10 These are unbroken sets If you trip, reset at the beginning of THAT set You MUST break your rhyhtm between sets Pick one or the other

Workout Log: CFSB - Class Programming Start Date: 2020-08-29 End Date: 2020-09-04 Saturday August 29, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 3 Sets 90s Amrap 6 Burpees or No Push Up Burpees 12 Alternating KB/DB Snatch 90s Rest 90s Amrap 6 Single Arm Push Press/arm 30 Double Unders 90s Rest 90s to perform 100m Run Single Arm Box Step Up and Over in remaining time 90s Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 30, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 40s Assault BIke 6:00 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 31, 2020 Title: Week 2 Intensity - Monday Status: pending Warmup: 10 Minute Amrap 50 Jump Rope Singles 5 Jump Squats 8 Prone Y 20 Alternating Down Dog Shoulder Taps 5 Plank Row/side *warm up in nature A) Notes: Rest has gone up Reps are going down Overall volume is dropping slightly WHITEBOARD: Score your push press B) Push Press: EVERY 2:30 x 5 Sets Set 1: 4-6 Set 2/3/6: 3-4 Set 5: 2-3 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling: 1 Minute Max Reps Strict Pull Ups 1 Minute Rest x 4 Sets *break your reps up however you'd like during the minute. Modify so that quality is always high. D) Mixed Modal Aerobic Work: 5 Minute Amrap 8 Single Arm Manmakers Left Arm 8 Single Arm Manmakers Right Arm 50 Double Unders or 150 Singles 3 Minute Rest x 2 ----- Tuesday September 1, 2020 Title: Tuesday Warmup: 10 Minute Amrap 60s Assault Bike; build across sets in your pace 8 Russian KBS 10 Alternating Front to Side Plank 10 Air Squats A) Notes: Row can be subbed with limited equipment WHITEBOARD SCORE: DL Weight B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111 x2-3 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: For Time - 12 minute cap 30.20.10 Assault Bike Calories Wall Balls rest 2 minutes between sets 30, rest, 20, rest, 10 done ----- Wednesday September 2, 2020 Title: Wednesday Warmup: 10 Minute Amrap 18 Alternating Quadruped Shoulder Taps 5 Curl to Press/side 5 Kang Squats 200M run A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP B) Horizontal Pull / Push Superset: Every 2:00 x 4 Sets x6-8 Bent Over Barbell Row *tough directly into Max Set of Push Ups or Mods (see below) *if the push ups are too easy, perform ring push ups or Ring Dips - at least 6+ on your first set *grip is changed, no tempo - get after it and make it tough C) Flexion / Extension Work @ high breathing rates: 12 Minute Amrap 15 Toes to Bar or 30 Abmat sit Ups 30 American KB Swings 800m Run ----- Thursday September 3, 2020 Title: Thursday Warmup: 9 Minute Amrap 5 Hang Muscle Clean w/Barbell 20s/side isometric split squat hold 30 Jump Rope Singles or 10 double unders A) Notes: WHITBOARD SCORE - Split Squat Weight B) Front Rack Split Squat: 12 Minute Cap Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt C) Doubles or Singles: For Time 8 Minute Cap for either Double Unders 10.20.30.40.50.40.30.20.10 Singles 10.20.30.40.50.60.50.40.30.20.10 These are unbroken sets If you trip, reset at the beginning of THAT set You MUST break your rhyhtm between sets Pick one or the other D) Get the work done: For Time; 7 minute cap 120 Walking Lunges ----- Friday September 4, 2020 Title: Friday Warmup: 5 Minutes at your chosen modality; build across your pace with each minute ending tough + take 8 minutes to build up to your press or landmine row *we can start people on different stations A) Notes: WHITEBOARD SCORE - Total Distance each time for the Single Modality Work B) Landmine Meadows Row: Every 2:30 Minutes x 4 Sets x 6-8/arm; tough C) Strict Press: Every 2:30 minutes x 4 Sets Press x 3-5 *tough D) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest E) Single Modality Aerobic Work: Choose One 5 Minute Max Run Bike Row 2:00 Minutes Rest x 3 Sets Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week  

I checked the views on the last few weekly overviews - there were only a couple, so I'm cutting those out :) Workout Log: CFSB - Class Programming Start Date: 2020-08-22 End Date: 2020-08-28 Saturday August 22, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 5 Sets 1 Minute Amrap 5 Push Ups 10 Alternating KB/DB Snatch 1 Minute Rest 1 Minute to Perform 20s Double Unders 20s Max Burpees 20s Double Unders 1 Minute Rest 1 Minute to Perform 100m Run Max Box Jumps w/Step down in remaining time 1 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 23, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 35s Assault BIke 5:15 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 24, 2020 Title: Week 1 Intensity - Monday Status: pending Warmup: 8 Minute Amrap 10 Doubles or 30 Singles 20s Plank on Hands 2 Arms Only Inchworms 8 Supermans 20s Reverse Plank Bridge 5 No Push Up Burpees A) Notes: Rest has gone up Reps are going down Overall volume is dropping slightly B) Push Press: EVERY 2:30 x 5 Sets Set 1: 6-8 Set 2/3/6: 4-6 Set 5: 3-4 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling: EVERY 2:30 x 5 Sets x 3-6 *if strict pull ups are easy here - weight these *if you've been doing these banded, attempt to lower the band you have been using D) Mixed Modal Aerobic Work: 9 Minute Amrap 8 Single Arm Plank Row Left Arm *tough 8 Single Arm Plank Row Right Arm *tough 10 Burpees 40 Double Unders or 120 Singles ----- Tuesday August 25, 2020 Title: Tuesday Warmup: 12 Minute Amrap @ warm up pace 60s Assault Bike 8-10 Single Leg Glute Bridges/side 20s Forearm Plank 10 Prisoner Cyclist Squats A) Notes: Row can be subbed with limited equipment B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111 x3-4 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: 10 Minute Cap 15/12 Cal Assault Bike 15 Goblet Squats *tough but unbroken rest 30s x 3 Sets ----- Wednesday August 26, 2020 Title: Wednesday Warmup: 12 Minute Amrap 10 Alternating Quadruped Shoulder Taps 10s - 90 Degree Barbell Hold 200m Run A) Horizontal Pull / Push Superset: Every 75s x 5 Sets 1: Supinated Grip Bent Over Barbell Row @20X1; x4-6 2: Max Push Ups in sets of 2 OR *check other options for pressing below 3: Rest *if the push ups are too easy, perform ring push ups or Ring Dips - same format (in sets of 2-3) I want these to be tough but consistent! B) Aerobic Work: 15 Minute Amrap 10 Toes to Bar or 25 Abmat sit Ups 20 Alternating DB or KB Snatch 600m Run ----- Thursday August 27, 2020 Title: Thursday Warmup: Right into the skill work! A) Double Under in a Skill Format: 10 Minute Cap (for each format) Level 1: I'm working on singles 1 Minute of Singles 1 Minute of rest x 5 Sets Level 2: I don't have doubles, but I'm great at single unders 5 Attempts at a double under; rest 30-45s between Level 3: I have around 20-30 Doubles Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc... Level 4: I have 30-50 Double Unders 5.10.15.20.15.10.5; rest 90s perform the ladder and intentionally break between the noted sets. If you trip - perform that set again. If you cannot perform double unders or singles - assault bike 10 minutes at easy pace. B) Single Leg Squat: 4 Sets; 14 minute cap Dual DB or KB Rack Split Squat - x6-9/leg; rest 60s between legs C) Get the work done: For Time; 10 Minute Cap - break this up however you want 50 Walking Lunges 50 Wall Balls ----- Friday August 28, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 2 Minutes of your chosen modality :) 8 Single Arm Clean to Push Press A) Single Arm Seated Z-Press: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest B) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest C) Single Modality Aerobic Work: Choose One 5 Minute Max Run Bike Row 5 Minutes Rest x 3 Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week

https://www.loom.com/share/ce05d2e1caab41dcafffebdd404dcafe Workout Log: CFSB - Class Programming Start Date: 2020-08-15 End Date: 2020-08-21 Programming Saturday August 15, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 30 Minutes 30s to perform 6 Alternating KB/DB Snatch Max Push Ups in remaining time 30s Rest 30s to perform 5 Burpees Max Double Unders or Singles 30s Rest 30s to perform 6 Box Jumps with step down Run in remaining time 30s Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 16, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 30s Assault BIke 4:30 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 17, 2020 Title: Week 6(2) - Monday Warmup: 60s Jump Rope Singles 30s Reverse Plank x 3 Sets; each at the top of a 90s mark + 8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in A) Notes: Same volume but less rest here on B/C WHITEBOARD SCORE: Push press weight B) Push Press: EVERY 90s x 6 SETS x 6-8 C) Vertical Pulling: EVERY 90s x 6 SETS x 6-8 *if strict pull ups are easy here - weight these D) Mixed Modal Aerobic Work: 12 Minute Amrap 4 Single Arm Plank Row Left 4 DB Single Arm No Push Up Burpee Deadlift Left Arm 4 Single Arm Plank Row Right 4 DB Single Arm No Push Up Burpee Deadlift Right Arm 20 Double Unders or 60 Singles ----- Tuesday August 18, 2020 Title: Tuesday Warmup: EMOM x 4 Minutes 25s Elbow Plank Max Alternating Lateral Banded Steps in the remaining time *keep the band on the whole time + 6 Minute Amrap 5 Prisoner Good Mornings 5 Counterbalance Squats 5 Prisoner Kang Squats A) Notes: We are adding more volume to the DL here, it's a decent amount of volume so make sure it is beautiful before it is tough *WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both) B) Deadlift : EVERY 3 MINUTES x 5 SETS @3111 x5 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: 10/8 Cal Assault Bike 12 Goblet Squats @20X1 rest 90-120s x 4 Sets ----- Wednesday August 19, 2020 Title: Wednesday Warmup: 7 Minute Amrap 100yard Jog *out the front, in the back 30s Prisoner Superman Hold 5 Arms Only inchworms + 3; continuous movement 5 Supinated bent row @30X2 3 Push Up Negatives at 5 down A) Notes: *the top position looked...like it could use some work across the board here on the supinated rows - so now you get 3 at the top! hold it in contact with your body WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups B) Horizontal Pull / Push Superset: EMOM x 5 Sets Minute 1: Supinated Grip Bent Over Barbell Row @30X3; x6-8 Minute 2: Max Push Ups in sets of 2-3 OR *check other options for pressing below Minute 3: Rest *if the push ups are too easy, perform ring push ups or Ring Dips - same format (in sets of 2-3) C) Aerobic Work: 15 Minute Amrap 5 Toes to Bar *see subs 5 Ball Slams 5 Toes to Bar 5 Ball Slams 300m Run *If you cannot perform kipping toes to bar, progress down in this fashion> 5 Tuck Up to V-ups > 10 Tuck Ups > 10 Abmat Sit Ups ----- Thursday August 20, 2020 Title: Thursday Warmup: Right into the skill work! A) Double Under in a Skill Format: 10 Minute Cap (for each format) Level 1: I'm working on singles 1 Minute of Singles 1 Minute of rest x 5 Sets Level 2: I don't have doubles, but I'm great at single unders 5 Attempts at a double under; rest 30-45s between Level 3: I have around 20-30 Doubles Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc... Level 4: I have 30-50 Double Unders 5.10.15.20.15.10.5; rest 90s perform the ladder and intentionally break between the noted sets. If you trip - perform that set again. If you cannot perform double unders or singles - assault bike 10 minutes at easy pace. B) Notes: Single Leg Squat Bend Muscle Endurance w/High Breathing Rate WHITEBOARD SCORE: Weight used for split squat and total time for C C) Single Leg Squat: 3 Sets; 14 minute cap Mixed Rack Front Foot Elevated Split Squat - x8-10/leg; rest 60s between legs *up on a 25" plate *if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat D) Get the work done: For Time; 10 Minute Cap - break this up however you want 40 American KBS 40 Wall Balls 40 No Push Up Burpees ----- Friday August 21, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 60s of your chosen modality :) 5 Curl to Press/arm 10 Reverse Snow Angels A) Notes: Vertical Push / Pull Work Single Modality Aerobic WHITEBOARD SCORE: Max distance on D and the implement you used :) B) Single Arm Seated Z-Press: EMOM x 5 Sets Minute 1: x9-12 Left Arm Minute 2: x9-12 Right Arm Minute 3: Rest C) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x9-12 Left Arm Minute 2: x9-12 Right Arm Minute 3: Rest D) Single Modality Aerobic Work: Choose One 10 Minute Max Run Bike Row Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week  

Workout Log: Class Programming Start Date: 2020-07-27 End Date: 2020-08-02 Blog Monday July 27, 2020 Title: Wk 4 Progression: Monday - Bend / Push Patterns + Mixed Aerobic Warmup: 10 Minute Amrap 10 Superman Reps *controlled 10 Glute Bridges 20s Single Arm Plank/side 50 Jump Rope Singles A) Notes: We'll be transitioning lower in reps, I expect that you can load heavier as the reps drop! B) EVERY 2 MINUTES x 4 Sets (24 Minutes): 1. @3111; x6-8 Romanian Deadlift 2. @3111; x9-12 DB/KB Left Arm Glute Bridge Floor Press 3. @3111; x9-12 DB/KB Right Arm Glute Bridge Floor Press *anytime they are listed this way, it is 2 minutes for each exercise - note your RDL and Floor Press weights/reps C) 10 Min Amrap: 30 Double Unders or 60 Singles 10/arm KB or DB Cleans *from hip 10 Hand Release Push Ups Notes: Modify this so the work is consistent and smooth ----- Tuesday July 28, 2020 Title: Tuesday: Squat / Pull Patterns + Mixed Aerobic Warmup: 10 Min Amrap 10 Air Squats w/20s Bottom Squat hold in last rep 5 Arms Only Inchworms 10 Prone T 30s Bent Hollow Position A) Notes: -Lower reps on the FS for heavier loading -New variations and tempos for the pull up options B) Front Squat - Catalyst: Every 2:30 Minutes x 4 Sets (10min) @20X1; x 6-8 C) Strict Pull Up: Every 2:30 x 4 Sets (10 min) @20X1; 6-8 Some options if you cannot perform this many pull ups could be NEW OPTION: If you can perform the 6-8 easily, weight them Option 1: UNBROKEN negatives at 31A1; for 6-8 reps Option 2: Banded Pull Ups; @3131 for 6-8 reps Option 3: Ring Rows x15-20 @2111 these are not necessarily in order of progression preference, but space / equipment / ability D) 12 Min Amrap: 4 Turkish Get Ups 12 Alternating Goblet Step Ups 10 No Push Up Burpees 10/side Three Point DB or KB Row ----- Wednesday July 29, 2020 Title: Wednesday Warmup: Take a few moments to set up, everyone can start on something different here A) Cyclical: 1 Minute Assault Bike rest 30s x 7 Sets + rest 1 minute to clean and switch + 1 Minute Row rest 30s x 7 Sets + rest 1 minute to clean and switch + 1 Minute Run rest 30s x 7 Sets ----- Thursday July 30, 2020 Title: Thursday Warmup: 10 Minutes of Hang Power Clean Skill Work - Coaches Choice + 6 Minutes to Dial in Weights for A A) Notes: -The reps have dropped slightly in B, which should allow for some heavier loading -We are adding some loading to the Core/Glute work, this is meant to be muscle endurance accumulation here on this one -Some timing was adjusted per running it a little close last week :) -Whiteboard Scoring: note your Hang Power Clean and Single Arm Push Press Weight B) Bend / Push Muscle Endurance (17:30): 7 Sets 2:30 to perform 7 Hang Power Cleans 10 Single Arm Push Press KB/DB/side Lower the movement with simplicity if it is an issue Hang Power Clean > RDL > Russian Kettlebell Swing SA Push Press > Press C) Core/Glute Amrap: 8 Minute Amrap 15 DB Weighted Sit Ups 20 DB Weighted Glute Bridge Modifications Weighted Sit Ups > Abmat Sit Ups Weighted Glute Bridge > Glute Bridge ----- Friday July 31, 2020 Title: Friday Warmup: EMOM x 4 Minutes; increase your jog pace per set - finish tough 20s Jog 3 Air Squats @ 3111 + (the + indicates a separation here) EMOM x 4 Minutes; increase your bike pace per set finish tough 20s Assault Bike 4-6 Ring Rows *quick transition here A) Notes: Overall density per set has dropped which should now allow for some faster cycle times, however your rest is gone, so you'll have to manage your run pacing a bit better to stay continuous throughout. -Whiteboard Scoring: I want rounds + reps today per both amraps B) Squat w/ Higher Breathing Rate: 12 Min Amrap Run 100 yards 10 Goblet Squats rest 5 minutes between B and C C) Pull w/ Higher Breathing Rate: 12 Min Amrap 12/9 Cal Assault Bike 10 Ring Rows ----- Saturday August 1, 2020 Title: Saturday Warmup: 8 Min Amrap 10 Alternating Plank March 30 Jump Rope Singles 10 Alternating Superman Arm/Leg 30 Jump Rope Singles + Dial in part A A) Notes: This is meant to be dialed in so that you can stay CONSISTENT with your times each round, if you find yourself slipping we will pull reps out or modify the movement so it can be performed consistently B) Accumulation and Practice: EMOM x 30 Minutes Odd Rounds 5 No Push Up Burpees + 20 Double Unders or 40 Singles Even Rounds 5 Hand Release Push Ups + 10 American KBS Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 2, 2020 Title: Sunday Warmup: 3 Minute Easy Bike + 20s Moderate 60s rest 15s tough 60s rest 10s tough x 2 Sets A) Notes: We are going to start off with the Alactic work today, then get into some easy conversational MAP 10 isometric work B) Alactic Work: 20s Assault BIke @ 100% 5 minute rest x 3 Sets C) Isometric Focused MAP 10 Work: 30 Minute Assault Bike; every 5 minutes stop and perform 20s Bottom Squat Hold 20s Reverse Plank Hold 4 Alternating Turkish Get Ups - light -----