CrossFit South Bend

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 27th - Olympic Weightlifting Camp - Spots Limited, Register here!  November 10th - Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details November 13th - FREE Costco Grocery Store Tour - Click here to register Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Yelp! Shoot us your story on Yelp if you get a chance! Click here to check it out!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 10.22"] FIT Each Station @ A 2:00 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 8-10 A2. @31X1; Single Arm KB Z-Press x 8-10/arm B. EMOM x 5 Sets M1. 8-10 Goblet Squats @31X1 M2. 60s Bear Crawl M3. 15 Russian KB Swings COMP Each Station @ A 2:00 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 7.5.5.3 A2. @31X1; Single Arm KB Z-Press x 6-8/arm B. EMOM x 5 Sets M1. 8 Dual Front Rack KB Squats @31X1 M2. 3 Wall Walks M3. 15 Banded Russian KB Swings; moderate weight/a band tension that is manageable as well Score: A. Heaviest Weights B. Don't score! just do [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.23"] FIT A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score. 5 Snatch Lift Offs to top of knee 5 Hang Muscle Snatches 5 Tall Snatches *set the bar down between movements for about 10-15 seconds B. Every 2:00 x 7 Sets; build as long as you can keep the quality up 3 Tall Box Jumps + 3 Barbell Hang Muscle Snatch C. 13 Min Grind - Move Steady 8 Dual DB Bent Over Rows 50'/arm Single Arm KB Rack Carry 10 Ring Rows 30-45s Forearm Plank COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 5 Snatch Lift Offs to top of knee 5 Hang Muscle Snatches 5 Tall Snatches *set the bar down between movements for about 10-15 seconds B. Every 2:00 x 7 Sets; build to a tough last set Full Snatch x 1.1.1, rest 10s between your singles C. 13 Min Grind - Move Steady 8 Dual KB Clean 100' KB Front Rack Carry 10 Ring Rows 25 Weighted Sit Ups Score: A. No score. B. Heaviest weight you perform with good quality. C. Rounds + Reps (don't care about weight, just challenge yourself) Notes: A. Move with INTENT and QUALITY, this is a technique primer. B. Again, if it looks like the technique is lacking, lower the weight or have the coach change the movement. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.24"] FIT A. @32X1; Bench Press x 3x6-8,2x4-6 rest 2 minutes between B. 4 Sets @ increasing running pace 3 Minute Amrap Run 200; build in pace each round 8 Unbroken Push Ups @ 2020 10 Unbroken Russian KB Swings Max Singles/Doubles in time remaining rest 90s COMP A. @32X1; Bench Press x 5.4.3.3.2, rest 2 minutes between B. 4 Sets @ increasing running pace 3 Minute Amrap Run 200; build in pace each round 8 Unbroken Push Ups @ 2020 10 Unbroken American KB Swings Max Doubles in time remaining rest 90s Score: A. Heaviest weight B. Lowest # of Doubles/Singles Notes: A. Build from last weeks #'s B. -you MUST build in running pace each round, be AWARE of the time when you come in the door to perform your push ups, if you cannot perform the run in around 60s, do a 100m run. - The push ups are unbroken, and the tempo is a PURPOSEFUL BLOCKER to slow you down. It's the job of my coaches to deliver that message to you, that I want a particular time under tension for that movement, to make you learn to breathe and control a movement with intent after coming in from increasing pace runs. It's your job to LISTEN to the coaches or the QUESTION it if you are confused or have issues with it. You need to modify appropriately to adhere to the tempo - HONOR it. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 10.25"] FIT A. 4 Sets; all sets tough @4441 Goblet Squat x 4, rest 2 minutes between B. 3 Sets; all sets tough Banded Strict Pull Up @31X1; x6-8; rest 30s Active Hang x 20-30s, rest 30s *This is WITHOUT the band Dumbbell Split Squat @ 2111; x6-8/leg; rest 90s C. 5 Sets @ 100% 12s Assault Bike rest/walk 90-120s between COMP A. 4 Sets; all sets tough @4441 Front Squat x 4; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @31X1; x3; rest 60s *add weight to these if you can KB Front Rack Front Foot Elevated Split Squat @ 2111; x4-6/leg; rest 90s (*use 25# plate) C. 5 Sets @ 100% 12s Assault Bike rest/walk 90-120s between Score: A. Heaviest weight B. Split Squat weight C. Just get it [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 10.26"] FIT A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses B. Every 1:15 x 9 Sets; all sets the same weight Hang Muscle Clean + Push Press x 4+4; work quality/speed or RDL + Strict Press x 4+4 C. 4 Sets; 3 Minute Rounds 60s Bike or Row; increase Bike or Row pace each round Amrap in remaining time of 6 Alternating DB Snatch 3 NPBP rest 90s between rounds COMP A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses B. Every 2:00 x 7 Sets; build Hang Clean + Full Clean + Split Jerk (1+1+1) C. 4 Sets; 3 Minute Rounds 60s Bike or Row; increase Bike or Row pace each round Amrap in remaining time of 6 Alternating DB Snatch 3 NPBP rest 90s between rounds Score: A. No score B. Heaviest Weight C. Score total # of calories round to round (10.12.13.15) Notes: A. This is a primer, move with INTENT B. Heaviest Weight C. You MUST build in pacing round to round on the bike/row. Use a light weight that you can cycle for the snatches. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 10.27"] FIT A. 15 Minute Amrap @ 75% 30s Single Unders 6-8 Half Kneeling Bottoms Up KB Press/arm 20ft Bear Crawl 6 Bodyweight Synchro Lunges B. Teams of Two - 15 Minute Cap 5 Sets For Time 50 Singles/Doubles (each) 40-ft. Weighted Walking Lunge COMP A. 15 Minute Amrap @ 75% 30s Single Unders 6-8 Half Kneeling Bottoms Up KB Press/arm 20ft Bear Crawl 6 Bodyweight Synchro Lunges B. Teams of Two - 15 Minute Cap 5 Sets For Time 50 double-unders (each) 40-ft. synchronized overhead lunge Notes: Fit - does not have to be synchro, we can adjust modifications on lunges to be bodyweight, suitcase, front rack, or otherwise. -Comp - suggested weights are 55/35 (KB) -The lanes will be divided into 5' segments. -These are synchronized lunges for 50 feet (each 5-foot section completed counts as 1 rep), making sure their knees are in contact with the ground at the same time. If one athlete completes the 50-foot lunge first, that athlete will need to continue taking steps until the second partner’s heel crosses the finish line. -If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, both athletes must stop lunging and return to the last completed section of lunges in order to continue. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 10.28"] 30s Active Bar Hang Row 250m 30s Ring Plank 20m Bear Crawl Bike .4/.3 Mile 8 Side Plank Rotations/side 10m Lateral Banded Walk/side x 4 Sets Score: Don't score, move with quality [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 8th - Reboot Challenge, Learn more by clicking here! October 20th AM - Barbells For Boobs - more details to come soon! October 20th PM - Halloween Party! - Details Here! October 27th - Olympic Weightlifting Camp - Spots Limited, Register here!  November 10th - Wades Army Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20. Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment. Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt. 1. International Neuroblastoma Research Initiative ? 2. Direct financial support of family battling neuroblastoma ? 3. Green Kitchen in Children's Hospital ? 4. Wade's Army operation costs ? DONATION LINK https://give.classy.org/cfsb Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 10.1"] FIT 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Hang Power Snatch + Overhead Squat x (3+2); build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch or within 90%) 2. Rest COMP 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Hang Snatch from Below Knee + Full Snatch + Overhead Squat (1+1+1) ; build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Unbroken Overhead Squats in the minute (use heaviest complex weight) 2. Rest [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.2"] FIT A. 15 Min cap - Not For Time 10.9.8.7.6.5.4.3.2.1 Heavy DB/KB Strict Press Ab Mat Sit Ups B. For time - 15 Minute Cap 10 Deadlifts 400m Run 8 Deadlifts 20 Cal Bike 6 Deadlifts 20 No Push Up Burpees Over Bar 4 Deadlifts 50 Singles/Double Unders 2 Deadlifts COMP A. 15 Min cap - Not For Time 10.9.8.7.6.5.4.3.2.1 Heavy DB/KB Push Press Toes to Bar B. For time - 15 Minute Cap 10 Heavy Power Cleans 400m Run 8 Heavy Power Cleans 20 Cal Bike 6 Heavy Power Cleans 20 Burpees Over Bar 4 Heavy Power Cleans 50 Double Unders 2 Heavy Power Cleans Score: A. Weight B. Time and Weight Notes: A. Pick a weight and modification that allows for the 10/9 to be unbroken in both Push Press/TTB Fit-B. I want the deadlifts to be heavy but pretty Comp-B. pick a weight that you cannot perform unbroken for 10 in the power cleans, if you fail a power clean, move down in weight. You should be able to perform at least 1 power clean every 10s [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.3"] FIT A. 7 Sets 1 Minute Row 1 Minute Bear Crawl *hips down 1 Minute Bike 1 Minute Jump Rope 1 Minute Run 1 Minute Rest Score: Noooothing, move, breathe, and sweat. Notes: Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up. COMP A. 7 Sets 1 Minute Row 1 Minute Bear Crawl *hips down 1 Minute Bike 1 Minute Jump Rope 1 Minute Run 1 Minute Rest Score: Noooothing, move, breathe, and sweat. Notes: Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 10.4"] FIT E3:00 x 4 Sets (12 Min) A1. Back Squat @ 20X1; x2 (beat last week) B. EMOM x 4 Sets (16 min) 1. 5 Front Squats *fit uses rack, comp does not 2. 20s Max Push Ups *choose difficult scaling 3. 20s Max Ring Row *choose difficult scaling 4. 10s Bike @ 100% COMP E3:00 x 4 Sets (12 Min) A1. Back Squat @ 20X1; 4.3.2.1 B. EMOM x 4 Sets (16 min) 1. 5 Front Squats, HEAVY FROM FLOOR 2. 20s Max Strict HSPU *up to 3 mats 3. 20s Max Strict Chest to Bar/Pull Ups 4. 10s Bike @ 100% Score: A. Weight B. Challenge yourself accordingly during the EMOM [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 10.5"] FIT 30 Min Cap A. Thacker Warm Up - Clean; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Deadlift x2-3; build 2.30-45s Weighted Plank/Plank 3 Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Push Ups @ challenging scaling 2. Rest COMP 30 Min Cap A. Thacker Warm Up - Clean; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Clean and Jerk x (1+2); build 2.45s Weighted Plank 3 Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Ring Push Ups in One Minute 2. Rest Score: B. Heaviest Weight C. Push ups do not have to be unbroken in the minute [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 10.6"] FIT A. Gymnastics - 15 minute amrap @ smooth pace 20m Dumbbell Bear Crawl 20s Tuck Sit 16 Walking Lunges 50 JR Singles + rest 5 minutes + B. Breathing - 15 Minute Amrap 20 Unbroken Barbell Thrusters 40yd Farmers Walk, Heavy 20 Cal Row or Bike COMP A. Gymnastics - 15 minute amrap @ smooth pace 10m Handstand Walk 6-10 Rower Pike Ups 10 Alternating Pistols 30 Double Unders + rest 5 minutes + B. Breathing - 15 Minute Amrap 20 Unbroken Barbell Thrusters 40yd Farmers Walk, Heavy 20 Cal Row or Bike Score: Rounds + Reps in Both [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 10.7"] FIT 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Hang Power Snatch x 4; build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch) 2. Rest COMP 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Full Snatch + Overhead Squat (1+1) ; build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Full Snatches in One Minute @ 90% of heaviest single 2. Rest [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 8th - Reboot Challenge, Learn more by clicking here! October 20th AM - Barbells For Boobs - more details to come soon! October 20th PM - Halloween Party! - more details to come soon! November 10th - Wades Army Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20. Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment. Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt. 1. International Neuroblastoma Research Initiative ? 2. Direct financial support of family battling neuroblastoma ? 3. Green Kitchen in Children's Hospital ? 4. Wade's Army operation costs ? DONATION LINK https://give.classy.org/cfsb Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 9.24"] FIT A. Gymnastics - 15 minute amrap @ smooth pace 20m Dumbbell Bear Crawl 6-10 V-ups 30s-45s Plank Hold 50 Singles + rest 5 minutes + B. Breathing - 15 minute amrap 20 UB KB Swings 400m Run 20 Ab Mat Sit Ups 20 Cal Bike or Row COMP A. Gymnastics - 15 minute amrap @ smooth pace 10m Handstand Walk 4-6 Strict Toes to Bar 20s Ring Dip Support 30 Double Unders + rest 5 minutes + B. Breathing - 15 Minute Amrap 20 UB American KB Swings 70/55 400m Run 20 Ab Mat Sit Ups 20 Cal Bike or Row Notes: In B. If you break your kettlebell swings up for comp, reset to 0 kettlebell swings. Gymnastics for comp and fit, you can select movements between the two scalings. Score: A. Rounds + Reps B. Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 9.5"] FIT 20 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. 8 Sets @ the top of a 90s mark Odd Rounds: Hang Power Snatch Below Knee + Overhead Squat 2+3 Even Rounds: 3 Tall Box Jumps; build C. 3-4 Sets 8-10 Heavy Double Kettlebell Front Rack Squat rest 45s 8-10 Single Arm Tripod Bent Over DB Row/arm rest 45s COMP 20 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. 8 Sets @ the top of a 90s mark (12min) Hang Snatch from below knee x 2; build C. 3-4 Sets 8-10 Heavy Double Kettlebell Front Rack Squat rest 45s 8-10 Single Arm Tripod Bent Over DB Row/arm rest 45s Score: B. Heaviest Weight C. Heaviest Weights [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 9.26"] FIT A. 4 Sets @ the top of a 90s mark; build A1. 8-10 Strict DB Press A2. 30-45s Dead Bug A3. 30s Bike; build B. 3 Sets 4 Minutes to Complete 8 Deadlifts, tough 6 NPBP over Bar 6 Deadlifts, tough 8 NPBP over Bar 4 Deadlifts, tough 10 NPBP over Bar rest 2 minutes COMP A. 4 Sets @ the top of a 90s mark; build A1. 8-10 DB Push Press A2. 30-45s Hollow Rock A3. 30s Bike; build B. 3 Sets 4 Minutes to Complete 4 Power Cleans, tough 6 NPBP over Bar 3 Power Cleans, tough 8 NPBP over Bar 2 Power Clean, tough 10 NPBP over Bar rest 2 minutes Score: A. Heaviest Press Weight B. Three separate times + Weight used [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 9.27"] FIT A. 35 Minute Amrap 18 Cal Row or Bike 20yd Front Rack KB Carry, tough 12 Box Jumps with Step Down 6 Alternating Turkish Get Ups 50 Jump Rope Singles 10-20s/side Side Plank COMP A. 35 Minute Amrap 18 Cal Row or Bike 20yd Front Rack KB Carry, tough 12 Box Jumps with Step Down 6 Alternating Turkish Get Ups 50 Jump Rope Singles 10-20s/side Side Star Plank Score: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 9.28"] FIT E2:00 x 4 Sets (16 min) A1. Back Squat @ 20X1; x2 A2. Bent Over Barbell Row @31X1; x3 B. Amrap in 12 minutes 8 Front Squats; tough, pulled from floor 12 Ring Row Face Pulls Run 200m COMP E2:00 x 4 Sets (16 min) A1. Back Squat @ 20X1; 5.3.2.2 A2. Bent Over Barbell Row @31X1; x3 B. Amrap in 12 minutes 4 Front Squats; tough, pulled from floor 2 Rope Climbs Run 200m Score: A. Heaviest Weights B. Rounds + Reps / Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 9.29"] FIT 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Hang Power Clean/RDL x 2;build Dumbbell Bench (Neutral Grip) @20X1; x6 E3:30 x 4 Sets (14 min) C1. Deadlift @ 31X1; x3-6 COMP 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Full Clean + Front Squat+Jerk (1+1+1);build Dumbbell Bench (Neutral Grip) @20X1; x6 E3:30 x 4 Sets (14 min) C1. Deadlift @ 31X1; 6.4.4.3 Optional Piece: to be done after class - on your own. 3 Minute Bike For Calories Score: B. Heaviest Weights C. Total Calories [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 9.30"] FIT A. Gymnastics - 15 minute amrap @ smooth pace 20m Dumbbell Bear Crawl 45-60s Dead Bug 20 Air Squats 45 Jump Rope Singles + rest 5 minutes + B. Breathing - 15 Minute Amrap 20m Farmers Walk 20 Cal Row or Bike 400m Run 20 Bodyweight Walking Lunges COMP A. Gymnastics - 15 minute amrap @ smooth pace 10m Handstand Walk 30s Hollow Rocks 10 Alternating Pistols 45 Double Unders + rest 5 minutes + B. Breathing - 15 Minute Amrap 20m Farmers Walk 20 Cal Row or Bike 400m Run 20 Bodyweight Walking Lunges Score: A. Rounds + Reps B. Rounds + Reps [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 8th - Reboot Challenge, Learn more by clicking here! October 20th AM - Barbells For Boobs - more details to come soon! October 20th PM - Halloween Party! - more details to come soon! November 10th - Wades Army Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20. Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment. Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt. 1. International Neuroblastoma Research Initiative ? 2. Direct financial support of family battling neuroblastoma ? 3. Green Kitchen in Children's Hospital ? 4. Wade's Army operation costs ? DONATION LINK https://give.classy.org/cfsb Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 9.17"] FIT 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Hang Power Clean/RDL x 4-6;build Dumbbell Bench (Neutral Grip) @31X1; x4-6;build E3:30 x 4 Sets (14 min) C1. Deadlift @ 52X1; x4-6; build COMP 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Full Clean and Jerk (2+2);build Dumbbell Bench (Neutral Grip) @31X1; x4-6; build E3:30 x 4 Sets (14 min) C1. Deadlift @ 52X1; 4.3.3.2; build Optional Piece: to be done after class - on your own. 500m Row for time @ 100% effort Score: B/C. Heaviest Weights Optional: 500m Time Notes: https://www.torquebarbellclub.com/articles/2017/9/5/clean-abcs-thacker-method [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 9.18"] FIT 15 Min Cap A. Introduction to: Shoulder Taps + Warm Up EMOM x 7 Sets (28 Min) B1. 12-20 Box/Wall Facing Shoulder Taps or HS Hold/30s B2. Bike 30s; build in speed B2. 30-45s Forearm Plank B4. 8 Tough Dumbbell Hang Power/Muscle Cleans COMP 15 Min Cap A. Introduction to: Shoulder Taps + Warm Up EMOM x 7 Sets (28 Min) B1. 12-20 Wall Facing Shoulder Taps B2. Bike 30s; build in speed B2. 6-10 Rower Pike Ups B4. 8 Tough Dumbbell Hang Power/Muscle Cleans Score: Nothing..move with intent [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 9.19"] FIT 20 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. 4 Sets; E2:30min Hang Power Snatch + Overhead Squat (2+3) *stay light and work position 3-4 Tall Box Jumps; build E2:00 x 3 Sets (12 min) C1. Front Squat @ 32X1; x2-3; build C2. Ring Row @ 31X1; x4-6 *make these hard COMP 20 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 10 Min Hang Full Snatch x 1; build E2:00 x 3 Sets (12 min) C1. Front Squat @ 32X1; 4.3.2 C2. Strict Pull Ups @ 31X1; x4-6 *Bands allowed - Weight added is also allowed Score: B/C. Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 9.20"] FIT A. 8 Minute Amrap 3 Deadlifts *moderate weight 5 No Push Up burpees Over Bar 35 Singles + rest 6 minutes, then perform + B. 4 Sets for time 200m Run 10 Deficit Push Ups/Hand Release Push Ups/Incline 6 Turkish Get Ups COMP A. 8 Minute Amrap 3 Power Cleans *moderate (think 65%) 5 burpees Over Bar 35 Double Unders + rest 6 minutes, then perform + B. 4 Sets for time 200m Run 10 Handstand Push Ups *up to 3 mats allowed 6 Turkish Get Ups Score: A. Rounds + Reps + Weight used B. Time Notes: For the warm up A. Dial in the PC Weight to around 55-75%, DL Weight around 45-65% or moderate to tough For B. The HSPU/PU scaling so that it is tough, you may break these up as well - TGU Weight is a smooth weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 9.21"] FIT A. 15 minute amrap 10 No Push Up Burpees 15yd/arm Single Arm Overhead Carry 60yd Unloaded Prowler Push (30yd out and back) 18 Alternating DB/KB Snatches + rest/walk 10 minutes + B. 15 Minute Amrap 15 American KB Swings 10 Cal Bike 20-30s Side Plank/Side 30s Wall Sit COMP A. 15 minute amrap 10 Perfect Burpees 15yd/arm Single Arm Overhead Carry 60yd Unloaded Prowler Push (30yd out and back) 18 Alternating DB/KB Snatches + rest/walk 10 minutes + B. 15 Minute Amrap 15 American KB Swings 10 Cal Bike 20-30s Side Star Plank/Side 30s Goblet Wall Sit (with same KB) Score: A. Rounds + Reps + Weight used B. Rounds + Reps + Weight used [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 9.22"] FIT E2:00 x 4 Sets (16 min) A1. Back Squat @ 20X1; 2-4 A2. Bent Over Barbell Row @31X1; x4-6 B. For time 10 Barbell Front Squats, heavy 15 Ring Rows 20 Cal Row 8 Barbell Front Squats, heavy 15 Ring Rows 20 Cal Bike 6 Barbell Front Squats, heavy 15 Ring Rows 400m Run *weight can be pulled from a rack COMP E2:00 x 4 Sets (16 min) A1. Back Squat @ 20X1; 6.4.4.2 A2. Bent Over Barbell Row @31X1; x4-6 B. For time 10 DB Thrusters, heavy 15 Ring Rows 20 Cal Row 10 DB Squat Cleans, heavy 15 Ring Rows 20 Cal Bike 10 DB Front Squats, heavy 15 Ring Rows 400m Run Score: A. Heaviest Weights B. Time + Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 9.23"] FIT 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Hang Power Clean/RDL x 2-4;build Dumbbell Bench (Neutral Grip) @31X1; x2-4 E3:30 x 4 Sets (14 min) C1. Deadlift @ 52X1; x2-4 COMP 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Full Clean + Front Squat+Jerk (1+3+1);build Dumbbell Bench (Neutral Grip) @31X1; x4-6 E3:30 x 4 Sets (14 min) C1. Deadlift @ 52X1; 3.3.2.1 Optional Piece: to be done after class - on your own. 3 Minute Bike For Calories Score: B/C Heaviest weights Optional - total cals [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Whats going on this week!"] Buddy Week is THIS WEEK! Click here to check it out Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED LABOR DAY Monday 9.3"] Open Gym Hours Available for everyone from 8am - 11pm [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 9.4"] FIT E2:00 (16 min) A1. Back Squat @ 20X1; x6-8 A2. Bent Over Barbell Row @31X3; x4 EMOM x 4 Sets (16 min) B1. 8-10 Goblet Squats; heavy B2. 50-75 Singles/ 50 Doubles B3. 30s Ring Rows B4. 10s Assault Bike @ 100% COMP E2:00 x 4 Sets (16 min) A1. Back Squat @ 20X1; 9.7.5.5 A2. Bent Over Barbell Row @31X3; 4.4.4.4 EMOM x 4 Sets (16 min) B1. 5 Front Squats; heavy B2. 50 Double Unders B3. 30s Max Muscle Ups/Strict Chest to Bar/Strict Pull Ups B4. 10s Assault Bike @ 100% Score: Back Squat Weight Bent Over Row Weight Record everything else for your own progression purposes Notes: *For the time oriented movements on the EMOM...just pay attention to the clock. *work to a heavy 4 on the bent row, make sure the 3 count is pulled against your torso [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 9.5"] FIT 15 Min Cap A. Burgener Warm Up + Jerk Work EMOM x 10 B. Hang Power Clean/RDL x 3 *build to a heavy 3 E2:00 x 3 Sets (12 min) C1. Deadlift @ 52X1; x6-8 C2. Dumbbell Bench (Neutral Grip) @31X1; x6-8 COMP 15 Min Cap A. Burgener Warm Up + Jerk Work EMOM x 10 B. Clean & Jerk x 1 *build to a heavy single E2:00 x 3 Sets (12 min) C1. Deadlift @ 52X1; 4.4.4 C2. Dumbbell Bench (Neutral Grip) @31X1; x6-8 Score: Clean & Jerk Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 9.6"] FIT 3 MIN MAX DISTANCE A. Bear Crawl Using a 20ft section (5x4ft mat sections) *hips stay above shoulders B. 15 Min Amrap 16 Alternating KB/DB Snatch/arm 16 No Push Up Burpees 16 Scaled Toes to Bar COMP 3 MIN MAX DISTANCE A. Handstand Walk Using a 20ft section (5x4ft mat sections) B. 15 Min Amrap 16 Alternating KB/DB Snatch/arm 16 Burpees 16 Toes to Bar Score: Bear Crawl/ HS Walk Distance Rounds + Reps Notes: If you drop your Handstand/Crawl prior to a mat, start at the beginning of that mat on the line. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 9.7"] FIT 15 Min Cap A. Thacker General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose 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 EMOM x 10 B. Hang Power Snatch x 3 *build to a heavy 3 EMOM x 10 C. Front Squat x 1 *build to a heavy single COMP 15 Min Cap A. Thacker General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose 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 EMOM x 10 B. Snatch x 1 *build to a heavy single EMOM x 10 C. Front Squat x 1 *build to a heavy single Score: Snatch Weight Front Squat Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 9.8"] FIT 10 Min Cap A. Burgener for Power Clean EMOM x 10 B. Push Press x 1 *Build to a heavy single C. On a running clock (18 Min) 0-8 Find a Deadlift 1rm 8-10 Switch Weights to 80% of today 10-18 Max Reps @ 80% COMP 10 Min Cap A. Burgener for Power Clean EMOM x 10 B. Push Press x 1 *Build to a heavy single C. On a running clock (18 Min) 0-8 Find a Power Clean 1rm 8-10 Switch Weights to 90% of today 10-18 Max Reps @ 90% Score: Push Press Weight Power Clean/DL Weight Total PC/DL Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 9.9"] FIT A. 30 Min Amrap 400m Run 60 Singles or 30 Double Unders 15 KB Swings COMP A. 30 Min Amrap 400m Run 30 Double Unders 15 American KB Swings Score: Rounds + Reps [/elitetoggle][/eliteaccordion]