Programming 6.19 – 6.27

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Workout Log: CFSB - Class Programming Start Date: 2021-06-19 End Date: 2021-06-25 Saturday June 19, 2021 Title: Saturday Status: pending Warmup: Coaches Choice Warm Up A) Grind: 35 Minute Amrap 40 yard sled push or plate push 15/12 Cal Assault Bike 100 yard walk 40 yard dual KB Front Rack Carry 200m Run 100 yard walk ----- Sunday June 20, 2021 Title: Sunday MAP 10 Status: pending A) MAP 10: 8 Sets 2 Minute Amrap 5 No Push Up Burpees 10 Russian KBS 30 Yard Jog (15out/back) 2 Minute Amrap 20 yard bear crawl Row Remaining Time 2 Minute Amrap 14 Step Ups Assault BIke remaining time ----- Monday June 21, 2021 Title: Monday Status: pending Warmup: Score back squat on whiteboard Coaches Choice Warm Up A) Snatch: Choose one based on your skill level. 15 minute time cap A. Squat Development @3311; 5x6-8 Overhead Squat; rest 60-90s between sets *light weight focus on quality movement. B. Snatch Expression - Strength Speed Snatch 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Back Squat: Every 2:30 x 4 Sets @20X1; x10-12 C) UB Strength: 12 Minute Amrap 4 Strict Pronated Pull Ups 6 Supinated Barbell Bicep Curls 8 Single Arm DB/KB Press/arm ----- Tuesday June 22, 2021 Title: Tuesday Status: pending Warmup: Score Deadlift on whiteboard Coaches choice warm up A) Clean - Warm Up: Choose one based on your skill level. 15 minute time cap A. Pull Development in Clean @32X2; 5x6-8 Hang Muscle Clean; rest 60-90s between sets *light weight focus on quality movement. *pause is at top of knee B. Clean Expression - Strength Speed Clean 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Deadlift: Every 2:30 x 4 Sets @20X1; x 10-12 C) MAP 3 Aerobic Work - Cyclical: 1:30 Assault Bike, Row, or Run 1:30 Rest x 5 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday June 23, 2021 Title: Wednesday Status: pending Warmup: Score - no score! enjoy :) Coaches choice warm up A) Jerk - Warm Up: Choose one based on your skill level. 15 minute time cap A. Positional / Press Development @31X3; 5x6-8 Press in split; rest 60-90s between sets *light weight focus on quality movement. B. Jerk Expression - Strength Speed Split Jerk 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Horizontal Pull + SL + Core: 12 Minute Amrap 10 DB Bent Over Row 10 DB Reverse Lunges 15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar ----- Thursday June 24, 2021 Title: Thursday Status: pending Warmup: Coaches Choice Warm Up no score here either - work on interset repeatability - each 5 minute amrap should be within a few reps of each other A) MAP 6 Aerobic Work: 5 Minute Amrap 10 Alternating DB Snatch 12/9 Cal Assault BIke 30 Double Unders or 60 Single Unders + rest 3 minutes x 4 Sets *weights should all be able to be done unbroken and consistent ----- Friday June 25, 2021 Title: Friday Status: pending Warmup: Coaches Choice warm up A1) 1 1/4 Close Grip Bench Press : x6-8; rest 45s A2) Barbell Drag Curl: x6-8; rest 45s x 8 Sets B) UB AMRAP: 10 Minute Amrap 10-15 Strict Press 10-15 Dumbbell Face Pull 10-15 Lateral Raise ____ Saturday June 26, 2021 Title: Saturday Status: pending Warmup: Coaches Choice Warm Up A) Grind: 5 Sets 15/12 Cal Assault Bike 40 Yard Plate push on turf 2/side Heavy Turkish get up rest 1 minute 15/12 Cal Row 8 Devil Press rest 1 minute ----- Sunday June 27, 2021 Title: Sunday Status: pending Warmup: Coaches choice warm up A) 45 Minute Amrap: 20 Cal Bike 20 Cal Row 20 Step Ups 50 JR Singles 5 No Push Up Burpees 10 Yard Bear Crawl 120 Yard Jog on turf

Programming 6.12 – 6.18

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Notes about this week: https://www.loom.com/share/79b9c9691b4345a4a318c2f78b21dd98 Workout Log: CFSB - Class Programming Start Date: 2021-06-12 End Date: 2021-06-18 Saturday June 12, 2021 Title: Saturday Warmup: Coaches Choice Warm Up A) Grind: 35 Minute Amrap 30 yard sled push or plate push 15/12 Cal Assault Bike 200m Run 30 yard farmers carry 3 Minute Walk ----- Sunday June 13, 2021 Title: Sunday MAP 10 A) MAP 10: 6 Sets 1:45 at each Amrap 3 No Push Up Burpees + 2x20 Yard Shuttle Row Assault Bike 1 shuttle = 20 out, 20 back. ----- Monday June 14, 2021 Title: Monday Warmup: Score back squat on whiteboard Coaches Choice Warm Up A) Snatch: Choose one based on your skill level. 15 minute time cap A. Squat Development @3311; 5x6-8 Overhead Squat; rest 60-90s between sets *light weight focus on quality movement. B. Snatch Expression - Strength Speed Snatch 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Back Squat: Every 2:30 x 4 Sets @30X1; x8-10 C) UB Strength: Mixed Grip Grip Pull Ups x 8-10; rest 60s Seated DB Strict Press x 8-10; rest 60s x 3 Sets *switch grip each time on the bar ----- Tuesday June 15, 2021 Title: Tuesday Warmup: Score Deadlift on whiteboard Coaches choice warm up A) Clean - Warm Up: Choose one based on your skill level. 15 minute time cap A. Pull Development in Clean @32X2; 5x6-8 Hang Muscle Clean; rest 60-90s between sets *light weight focus on quality movement. *pause is at top of knee B. Clean Expression - Strength Speed Clean 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Deadlift: Every 2:30 x 4 Sets @30X1; x 8-10 C) MAP 4 Aerobic Work - Cyclical: 2 Minute Assault Bike, Row, or Run 2 Minute Rest x 4 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday June 16, 2021 Title: Wednesday Warmup: Score - no score! enjoy :) Coaches choice warm up A) Jerk - Warm Up: Choose one based on your skill level. 15 minute time cap A. Positional / Press Development @31X3; 5x6-8 Press in split; rest 60-90s between sets *light weight focus on quality movement. B. Jerk Expression - Strength Speed Split Jerk 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Horizontal Pull + Single Leg Squat + Core: 3 Sets for quality 8-10 Dumbbell Elbowing Row 8-10 Front Foot Elevated Goblet Split Squat 15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar *Elevate foot 2-4" off the ground ----- Thursday June 17, 2021 Title: Thursday Warmup: Coaches Choice Warm Up no score here either - work on interset repeatability - each 5 minute amrap should be within a few reps of each other A) MAP 6 Aerobic Work: 5 Minute Amrap 20 Alternating DB Snatch 15/12 Cal Assault BIke 30 Double Unders or 60 Single Unders + rest 5 minutes x 4 Sets *weights should all be able to be done unbroken and consistent ----- Friday June 18, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Incline Barbell Bench Press: *slight incline - #45 under the bench x6-8; rest 45s A2) Top Down DB Curl: x6-8/arm; rest 45s x 8 Sets B) UB AMRAP: 10 Minute Amrap 10-15 Bent Over rear Delt Raise 10-15 Strict Press 10-15 Lateral Raise  

Programming 6.5 – 6.11

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Saturday June 5, 2021 Title: Saturday Warmup: Coaches Choice Warm Up A) Grind: 35 Minute Amrap 20/15 Cal Assault Bike 50 yard sled push or plate push 400m Run 50 yard farmers carry 2 Minute Walk ----- Sunday June 6, 2021 Title: Sunday MAP 10 A) MAP 10: 7 Sets 1:30 at each Row Down Up Assault Bike Jog JR Singles ----- Monday June 7, 2021 Title: Monday Warmup: Score back squat on whiteboard A) Snatch - Warm Up: Work through teaching these movements with a 15 minute time cap Down and Up Elbows High and Outside Muscle Snatch Snatch Land Snatch Drop Snatch Push Press Overhead Squat Press Under Heaving Snatch Balance Snatch Balance Hang Snatch B) Back Squat: Every 2:30 x 5 Sets @3111; x6 C) UB Strength: Supinated Grip Pull Ups x 8-10; rest 60s Seated Arnold Press x 8-10; rest 60s x 4 Sets *these pull ups can be banded ----- Tuesday June 8, 2021 Title: Tuesday Warmup: Score Deadlift on whiteboard A) Clean - Warm Up: Work through teaching these movements with a 15 minute time cap Burgener Warm Up For The Clean Down and ups Down and up with high elbows Muscle Clean Clean lands Clean drops B) Deadlift: Every 2:30 x 5 Sets @3111; x 6 C) MAP 4 Aerobic Work - Cyclical: 2 Minute Assault Bike, Row, or Run 2 Minute Rest x 4 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday June 9, 2021 Title: Wednesday Warmup: Score - no score! enjoy :) A) Jerk - Warm Up: Work through teaching these movements with a 15 minute time cap Strict Press Push Press Power Jerk *finding foot position Behind the Neck Split Press Jerk Drop Split Jerk B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality 8-10 Goblet Landmine Row 8-10 Front Foot Elevated DB or KB Split Squats 15-20 Tuck Ups or V-Ups *Elevate foot 2-4" off the ground ----- Thursday June 10, 2021 Title: Thursday Warmup: Coaches Choice Warm Up no score here either - work on intraset sustainability (each set the same time) A) MAP 7 Aerobic Work: 8 Minute Amrap 15/12 Cal Assault BIke 16 Alternating DB Snatch 16 Prisoner Step Ups + rest 8 minutes x 3 Sets *weights should all be able to be done unbroken and consistent ----- Friday June 11, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Wide Grip Bench Press: x6-8; rest 45s A2) Barbell Drag Curl: x6-8; rest 45s x 8 Sets B) UB AMRAP: 10 Minute Amrap 12-15 Three Point Row 12-15 Front Raise 12-15 Lateral Raise  

Programming 5.29 – 6.4

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Saturday May 29, 2021 Title: Saturday Warmup: Coaches Choice Warm Up A) Grind: 35 Minute Amrap 15/12 Cal Assault Bike 60 yard sled push or plate push 300m Run 50 yard farmers carry 2 Minute Walk ----- Sunday May 30, 2021 Title: Sunday MAP 10 A) MAP 10: 8 Sets 1:15 at each Assault BIke Down Up Row JR Singles Jog ----- Monday May 31, 2021 REST DAY Memorial Day Murph! ----- Tuesday June 1, 2021 Title: Tuesday Warmup: Score Deadlift on whiteboard A) Clean - Warm Up: Work through teaching these movements with a 15 minute time cap Burgener Warm Up For The Clean Down and ups Down and up with high elbows Muscle Clean Clean lands Clean drops B) Deadlift: Every 2:30 x 4 Sets @3133; x 4 C) MAP 5 Aerobic Work - Cyclical: 3 Minute Assault Bike, Row, or Run 3 Minute Rest x 3 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday June 2, 2021 Title: Wednesday Warmup: Score - no score! enjoy :) A) Jerk - Warm Up: Work through teaching these movements with a 15 minute time cap Strict Press Push Press Power Jerk *finding foot position Behind the Neck Split Press Jerk Drop Split Jerk B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality 8-10 Bent Over Barbell Row 8-10 DB or KB Split Squats 15-20 Tuck Ups ----- Thursday June 3, 2021 Title: Thursday Warmup: Coaches Choice Warm Up no score here either - work on intraset sustainability (each set the same time) A) MAP 7 Aerobic Work: 8 Minute Amrap 21 Cal Assault BIke 15 Russian KBS 9 Front Squats pulled from floor + rest 8 minutes x 3 Sets *weights should all be able to be done unbroken and consistent ----- Friday June 4, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Medium Grip Bench Press: x5; rest 45s A2) Barbell Reverse Curl: x6-8; rest 45s x 7 Sets B) UB AMRAP: 10 Minute Amrap 15-20 Ring Bicep Curls 15-20 Chest Elevated Push Up

Programming 5.21 – 5.28

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Workout Log: CFSB - Class Programming Start Date: 2021-05-21 End Date: 2021-05-28 Friday May 21, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Close Grip Bench Press: x5; rest 60s A2) Barbell Drag Curl: x6-8; rest 60s x 6 Sets B) UB AMRAP: 10 Minute Amrap 15-20 UB Archer Ring Row - Alternating; rest 30s 15-20 UB Narrow Grip - Elevated Push Ups; rest 30s ----- Saturday May 22, 2021 Title: Saturday Warmup: Coaches Choice Warm Up A) Grind: 25 Minute Amrap 250m Row 15 Russian KBS 25 Yard Farmers Carry 300m Jog 25 Yard Farmers Carry 15 Russian KBS ----- Sunday May 23, 2021 Title: Sunday MAP 10 A) MAP 10: 60 Minute Amrap 10 Cal Assault BIke 30 Yard/arm Mixed Rack Overhead Carry 10 Cal Assault BIke 30s Plank on Hands 10 Cal Assault BIke 15m Bear Crawl ----- Monday May 24, 2021 Title: Monday Warmup: Score back squat on whiteboard A) Snatch - Warm Up: Work through teaching these movements with a 15 minute time cap Down and Up Elbows High and Outside Muscle Snatch Snatch Land Snatch Drop Snatch Push Press Overhead Squat Press Under Heaving Snatch Balance Snatch Balance Hang Snatch B) Back Squat: Every 2:30 x 4 Sets @4441; x4 C) UB Strength: Commando Pull Ups x 8-10 Alternating; rest 60s Dual DB Z-Press x 8-10; rest 60s x 4 Sets *these pull ups can be banded ----- Tuesday May 25, 2021 Title: Tuesday Warmup: Score Deadlift on whiteboard A) Clean - Warm Up: Work through teaching these movements with a 15 minute time cap Burgener Warm Up For The Clean Down and ups Down and up with high elbows Muscle Clean Clean lands Clean drops B) Deadlift: Every 2:30 x 4 Sets @4144; x 4 C) MAP 5 Aerobic Work - Cyclical: 5 Minute Assault Bike, Row, or Run 3 Minute Rest x 2 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday May 26, 2021 Title: Wednesday Warmup: Score - no score! enjoy :) A) Jerk - Warm Up: Work through teaching these movements with a 15 minute time cap Strict Press Push Press Power Jerk *finding foot position Behind the Neck Split Press Jerk Drop Split Jerk B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality 6-8 Three Point DB Row 8 Front Rack Landmine Split Squats/side 12-15 Weighted Sit Ups ----- Thursday May 27, 2021 Title: Thursday Warmup: Coaches Choice Warm Up no score here either - work on intraset sustainability (each set the same time) A) MAP 7 Aerobic Work: 8 Minute Amrap 21 Cal Assault BIke 15 Wall Balls 8 TNG Deadlifts - light + rest 8 minutes x 3 Sets ----- Friday May 28, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Wide Grip Bench Press: x5; rest 45s A2) Barbell Bicep Curls: x6-8; rest 45s x 7 Sets B) UB AMRAP: 10 Minute Amrap 12-15/Side Single Arm Ring Row 12-15/Side Tricep Kickbacks  

Programming 5.14 – 5.20

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Friday May 14, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Medium Grip Bench Press: x5; rest 60s A2) Alternating Dumbbell Curl: x10 Alternating; rest 60s x 5 Sets B) UB AMRAP: 10 Minute Amrap 15-20 UB Ring Row; rest 30s 15-20 UB Elevated Push Ups; rest 30s ----- Saturday May 15, 2021 Title: Saturday - WODMS A) WOD MS: The Workout - Advanced 16 Minute Amrap 16 Burpees 16/leg Reverse Lunges 16 Alternating Cone Touches Rest between minutes 8-10 The Workout - Modified 16 Minute Amrap 16 Sprawls 16 Russian Kettlebell Swings 16 Alternating Cone Touches Rest between minutes 8-10 ----- Sunday May 16, 2021 Title: Sunday MAP 10 A) MAP 10: 60 Minute Amrap 2 Mile/3200m Assault Bike 100 yard Jog 30yard/arm Single Arm KB Front Rack Walk 10m Bear Crawl 100 yard jog 30 Yard/arm single arm KB Front Rack Walk 10m Bear Crawl ----- Monday May 17, 2021 Title: Monday Warmup: Score back squat on whiteboard A) Snatch - Warm Up: Work through teaching these movements with a 15 minute time cap Down and Up Elbows High and Outside Muscle Snatch Snatch Land Snatch Drop Snatch Push Press Overhead Squat Press Under Heaving Snatch Balance Snatch Balance Hang Snatch B) Back Squat: Every 2:30 x 4 Sets @5551; x3 C) UB Strength: Strict Pull Up x 8-10; rest 60s Strict Press x 8-10; rest 60s x 4 Sets ----- Tuesday May 18, 2021 Title: Tuesday Warmup: Score Deadlift on whiteboard A) Clean - Warm Up: Work through teaching these movements with a 15 minute time cap Burgener Warm Up For The Clean Down and ups Down and up with high elbows Muscle Clean Clean lands Clean drops B) Deadlift: Every 2:30 x 4 Sets @5155; x 3 C) MAP 5 Aerobic Work - Cyclical: 5 Minute Assault Bike, Row, or Run 5 Minute Rest x 2 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday May 19, 2021 Title: Wednesday Warmup: Score - no score! enjoy :) A) Jerk - Warm Up: Work through teaching these movements with a 15 minute time cap Strict Press Push Press Power Jerk *finding foot position Behind the Neck Split Press Jerk Drop Split Jerk B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality 8-10 Three Point Row/arm 8 DB Split Squats/side 15-20 Abmat Sit Ups ----- Thursday May 20, 2021 Title: Thursday Warmup: Coaches Choice Warm Up no score here either - work on intraset sustainability (each set the same time) A) MAP 7 Aerobic Work: 10 Minute Amrap 5 Box Jumps with Step Down 10 Russian KBS 200m Jog + rest 5 minutes + 10 Minute Amrap 7 No Push Up Burpees 7 Air Squats 15/10 Cal Assault BIke + rest 5 minutes + 10 Minute Amrap 20 Prisoner Step Ups 30 Double Unders or 60 Singles  

Programming 5.8 – 5.13

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Saturday May 8, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 15 Wall Balls 10 No Push Up Burpees 16 Dumbbell Snatches 15/12 Cal Assault Bike x 4 Sets for time C) Core Work: 10 Minute Amrap 100 Yard Farmers Carry 30 Abmat Sit Ups ----- Sunday May 9, 2021 Title: Sunday Warmup: 10-15 minute warm up this time, % are getting a little higher! A) Snatch Skill Work: 15 Minute Cap to warm up and finish Snatch Find a 1rm OR Front Squat Find a 1rm B) Clean and Jerk: 15 Minute Cap to warm up and finish Clean and Jerk Find a 1rm or Push Press Find a 1rm ----- Monday May 10, 2021 Title: Week 10 - Monday Warmup: Whiteboard Score: Bench How many pull ups you got or time held - no bands allowed A) Coaches Choice Warm Up: Coach choice warm up B) Close Grip Bench Press: Find a 1rm - 15 minutes to warm up and finish new to this? lets work to 8 reps @ 3111 C) Vertical Pull: Strict Pull Ups 1x Max Reps or Pull Up Iso Hold 1xMax hold with chin over bar - you can jump up for this or Passive Hang 1x Max Attempt D) Mixed Modal - UB Focused: 12 Minute Amrap 800m Run 16 Burpees w OH Clap 20 Alternating DB Hang Muscle Clean *More density here ----- Tuesday May 11, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: Find a 1rm - 20 minutes to warm up and finish new to this? lets work to 8 reps @ 3111 C) Single Leg Squat + Isometrics: 15 Minute Amrap 100 Yard Dual KB Front Rack Carry; no rest 5 Heavy Split Squats/side; rest 60s ----- Wednesday May 12, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press and Bent Over Row weight A) Coaches Choice Warm Up: Coach choice warm up B) Seated Dumbbell Press: Work up to a 6rm - 12 Min Cap C) Bent Over Barbell Row: Work up to an 8rm - 12 Min Cap D) Mixed Modal - Shoulder Focused: 9 Minute Amrap 5 tough Push Press 15/12 Calorie Bike *New spin here - I want the Push Presses to be tough - find something that is tough but doable for 5's ----- Thursday May 13, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: Work up to a tough Deadlift Single new to this? lets work to 8 reps @ 3111 C) DL w/ Breathing - for quality: For Time - 10 Minute Cap 25 Double Unders 15 TNG Deadlifts 50 Double Unders 10 TNG Deadlifts 75 Double Unders 5 TNG Deadlifts *Double Unders to Single Unders = 3x (75, 150, 225) *DL Are tough but pretty  

Programming 5.1 – 5.7

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Saturday May 1, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 15 Wall Balls 10 No Push Up Burpees 16 Dumbbell Snatches 15/12 Cal Assault Bike rest 30s between sets x 4 Sets; all sets same time *Non sharing - Run *ordering change and rest drop! C) Core Work: 10 Minute Amrap 20 Yard Farmers Carry - Dual KB or DB 15-20 Tuck Ups or V-ups 10 Alternating Hanging Hip Tap *hip taps can be modified or a 10-20s Active hang can be subbed ----- Sunday May 2, 2021 Title: Sunday Warmup: 10-15 minute warm up this time, % are getting a little higher! A) Broad Jump: Every 30s x 8 Sets x 1 B) Snatch Skill Work: 15 Minute Cap to warm up and finish Snatch 2x1 @65-70% 1x1 @ 75-80% 1x1 @ 85-90% 1x1 @90-95% x 2 Sets (wave load) OR 6 Sets @3111; Front Squat x 2; rest 90s between C) Clean and Jerk: 15 Minute Cap to warm up and finish Clean and Jerk 2x1 @65-70% 1x1 @ 75-80% 1x1 @ 85-90% 1x1 @90-95% x 2 Sets (wave load) or 6 Sets 2 Push Press; rest 90s between ----- Monday May 3, 2021 Title: Week 9 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x3.2.2.1; rest 60s *work up to a heavy single across the sets B2) Bent Over DB Row: @controlled - x5; rest 60s x 4 Sets C) Mixed Modal - UB Focused: 12 Minute Amrap 400m Run 8 Burpees w OH Clap 10 Alternating DB Hang Muscle Clean ----- Tuesday May 4, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3.2.2.1; rest 2 minutes between C) Single Leg Squat + Isometrics: 30 Yard Dual KB Front Rack Carry; rest 60s 5 Heavy Split Squats/side; rest 60s x 5 Sets ----- Wednesday May 5, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Seated Dumbbell Press: x5.5.5.5; rest 60s B2) Bent Over Barbell Row: x5.5.5.5 rest 60s x 4 Sets C) Mixed Modal - Shoulder Focused: For Time; 16 minute cap 50/40 Calorie Row 40 Push Press 50/40 Calorie Bike 40 Push Ups *these don't have to be unbroken, however find something you can finish in 5 Sets or less for the push press/push ups, if you aren't sure - err on the side of easy ----- Thursday May 6, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) DL w/ Breathing - for quality: 25 Double Unders or 75 Singles 5 TNG Deadlifts @ 3010 x 5 Sets for time - smooth C) Bilateral Bending + Core: 10 Minute Amrap 30 Russian KBS 30 Abmat sit Ups ----- Friday May 7, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B) Sets! : 8 Sets for time 200m Run; consistent and smooth 5 Strict Pull Ups rest 30s 400m Assault Bike 5 Heavy Barbell Glute Bridge Floor Press rest 30s Notes Strict Pull Ups - bands are okay - controlled, switch grip each time (pronated, supinated, mixed/mixed, repeat) if 5 pull ups are easy, perform them weighted  

Programming 4.24 – 4.30

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Saturday April 24, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 15/12 Cal Assault Bike 10 No Push Up Burpees 15 Wall Balls 16 Dumbbell Snatches rest 60s between sets x 4 Sets; all sets same time *Non sharing - Run C) Core Work: 10 Minute Amrap 20 Yard Farmers Carry - Dual KB or DB 10 Ball Slams 12-15 Hanging Tuck Ups ----- Sunday April 25, 2021 Title: Sunday Warmup: 10-15 minute warm up this time, % are getting a little higher! A) Broad Jump: Every 30s x 8 Sets x 1 B) Snatch Skill Work: 15 Minute Cap to warm up and finish Snatch 5x1 @65-75% 5x1 @ 75-85% OR 5 Sets @3111; Front Squat x 2-3; rest 90s between C) Clean and Jerk: 15 Minute Cap to warm up and finish Clean and Jerk 5x1 @65-75% 5x1 @ 75-85% or 5 Sets 3-4 Push Press; rest 90s between ----- Monday April 26, 2021 Title: Week 8 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x3-4; rest 60s B2) Bent Over DB Row: @3111; x3-4; rest 60s x 4 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 400m Run 8 Burpees w OH Clap 6/side Single Arm DB Hang Power Clean to Arnold Press 30s Rest ----- Tuesday April 27, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 4x2-3; rest 2 minutes between C) Single Leg Squat + Isometrics: 20 Yard Dual Arm Farmers Carry; rest 30s 5/side DB Reverse Lunge to Step Up; rest 60s x 5 Sets *Use DB for the reverse lunge to step up ----- Wednesday April 28, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm OH DB Press: @30X1; x3-4; rest 30s B2) Bent Over Barbell Row: *tough sets x2.2.2; rest 15s; rest 60-90s x 4 Sets *yep, cluster sets, hit 2, rest 15s, hit 2, move on C) Mixed Modal - Shoulder Focused: 2 Sets for time; 12 Minute Cap 20/15 Calorie Row 12-15 Push Press 20/15 Calorie Bike 20 Push Ups *choose something you can finish in 3 sets or less *push presses are unbroken ----- Thursday April 29, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) DL w/ Breathing - for quality: 25 Double Unders or 75 Singles 5 TNG Deadlifts @ 3010 rest 60s x 5 Sets C) Bilateral Bending + Core: 10 Minute Amrap 15 Russian KBS 15 Abmat sit Ups ----- Friday April 30, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B) AMRAP: 8 Minute Amrap 6-8 Ring Bicep Curls 6-8 Narrow Grip Tricep Push Ups rest 30s between sets + rest 4 minutes + 8 Minute Amrap; pick up the pace from last week 400m Run 1600m/1200m Bike + rest 4 minutes x 2 Sets *keep consistent pacing on the run/bike piece - you can start different groups on different stations  

WOD MS – 2021

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WOD MS - 2021 CrossFit South Bend along with CFSB Member’s Brian and Demetria Smith would like to announce the second annual WOD MS! What? A workout to support Demetria Smith’s fight against multiple sclerosis. The workout is designed to allow participants to experience some of Demetria's struggles, gain a better awareness of multiple sclerosis, and help support the fundraising efforts of “Team Deme” for Walk MS South Bend 2021. When and Where? Saturday, May 15th 9:00am and 11:00am CrossFit South Bend 3927 North Home Street Mishawaka, Indiana 46545 Why? For the past four years, CrossFit South Bend has supported Team Deme and joined the Smith Family at Walk MS South Bend. Last year, the in-person aspect of Walk MS was canceled, so we created WOD MS to continue to support the Smith Family and help raise awareness for multiple sclerosis. Since the workout was such a large success and applauded by many people within the MS community, we are doing it again. How to Help? Show up and do the workout! WOD MS is a workout designed to help you feel some of the symptoms that those dealing with MS experience on a regular basis. There will be “scaled” version of the workout to allow for participation on all levels. If you're not a member of CrossFit South Bend - you can register here  If you ARE a member of CrossFit South Bend - simply register for class :) Secondly, you can use the following link to donate to Team Deme fundraising efforts: http://main.nationalmssociety.org/goto/TeamDeme2021 Donations go towards the National MS Society. According to their website, more than 79 cents out of every dollar raised goes directly to improve the lives of people living with MS through programs, services and research.