CrossFit South Bend

Workout Log: CFSB - Class Programming
Start Date: 2021-10-19
End Date: 2021-10-25

Tuesday October 19, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x3-4; rest 60s

*all sets tough but solid with tempo
A2) Farmers Carry -Dual Dumbbell: x60yd Unbroken; rest 60-90s
x 4 Sets
B) Single Leg + Push (h) + Pull (h): 15 Min Amrap
5 Renegade Rows
12 DB Forward Lunges in place
60s Walk Rest

Notes; the sub for renegade row; is 10 Chest elevated push ups and 5 Three point row/side

---

Wednesday October 20, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

1. 4-6 Hang Muscle Snatch
2. 3-4 Hang Power Snatch
3. Complex; 1 Hang Power Snatch Above Knee + 1 Hang Power Snatch Below Knee + 1 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: For time - 15 Minute Cap
1000yd Run
30 No Push Up Burpees
60/50 Cal Assault Bike
30 No Push Up Burpees

---

Thursday October 21, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Row: 15/12 Calories
rest 30s
A2) Single Arm Dumbbell Snatch : x12 alternating
rest 30s
A3) Single Arm Kettlebell Thruster: 12, switch hands at 6
rest 30s
A4) Strict Pull Variation: 1. x10-12 Ring Row

2. x10-12 Banded Pull Ups
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   rest 90s
   x 5 Sets

B) Core Work: 1 Minute of Core Work
1 Minute of rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups

---

Friday October 22, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

1. 4-6 Hang Muscle Clean
2. 3-5 Hang Power Clean
3. Complex; 1 Hang Power Clean Above Knee + 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
30 Double Unders or 60 Single Unders
5 TNG Power Cleans @ 50-60% of today's complex
7 Burpees Over Bar
9 Air Squats
rest 60s

OPTION 2

15 Minute Amrap
30 Double Unders or 60 Single Unders
10 American KBS
10 Chest Elevated Push Ups
10 Air Squats
rest 60s

---

Saturday October 23, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 20 Minute Cap
2-3 Bench Press *pause 1 count at the chest
2-3 Deadlifts @3111
x 3-5 Sets
B) Back Squat : 12 Minute Amrap; Grind through
3 Heavy Back Squats
10 Goblet Step Ups
10 Steps/side Lateral Banded Walk
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that

---

Sunday October 24, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
30-60s Hollow Body Hold
15 Cal Row
4 Turkish Get Ups
20-30s Hanging L-sit
3 Rope Lowers
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EVERY 75s x 4 Sets
1: 12-15 No Push Up Burpees or 8-10 Burpees2
2: 15-20 American KBS

C) LE 1 - LE 2: Int/Adv

2:30 Minute Row @ 85%
rest/walk 12 Minutes
x 2 Sets

OR

If you're still practicing

2:30 Minute Row
2:30 Minute Rest
x 4 Sets

---

Monday October 25, 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: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
12-15 Tabletop Glute Bridges
+
2 minute transition
+
10 Minute Amrap
200yd Jog
10 Abmat Sit Ups
30s Goblet Wall Sit
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50yd Dual KB Front Rack Carry
50 Jump Rope Singles

---

Workout Log: CFSB - Class Programming
Start Date: 2021-10-12
End Date: 2021-10-18

Tuesday October 12, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x8.6.6.4; 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
15-20 tuck ups
20-30 Sit Ups
B) Single Leg + Push (h) + Pull (h): 4 Sets
16 DB Reverse Lunges
Max Push Up Variation
8-12 Tough Ring Rows

Push Up Variations: Chest elevated, floor, deficit push up

---

Wednesday October 13, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

1. 4-6 Hang Muscle Snatch
2. 3-4 Hang Power Snatch
3. 1-2 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: 15 Minute Amrap
15/12 Cal Bike
7 No Push Up Burpees
200yd Run
7 No Push Up Burpees

*if you cannot run the entire 200yd, perform walk/jog intervals

---

Thursday October 14, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x12 alternating
rest 30s
A2) Single Arm Kettlebell Thruster: 12, switch hands at 6
rest 30s
B) Strict Pull Variation: 1. x10-12 Ring Row

2. x10-12 Banded Pull Ups
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   rest 90s
   x 5 Sets

C) Core Work: 1 Set through

1 Minute Russian Twists
rest 60s
1 Minute Abmat Sit Ups
rest 60s
1 Minute of Alternating Turkish Get Ups
rest 60s
1 Minute of Plank on Hands or Ring plank

*choose weights you can use without breaking for the minute

---

Friday October 15, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

1. 4-6 Hang Muscle Clean
2. 3-5 Hang Power Clean
3. Complex; 1 Hang Power Clean Above Knee + 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
3 TNG Power Cleans @ 50-60% of today's complex
5 Toes to Bar
7 Push Ups
30 Double Unders or 60 Single Unders
rest 60s

15 Minute Amrap
10 Russian Kettlebell Swings
10 Hanging Knee Ups
10 Chest Elevated Push Ups
30 Double Unders or 60 Single Unders
rest 60s

---

Saturday October 16, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 20 Minute Cap
4-6 Bench Press *pause 1 count at the chest
3 Deficit Deadlifts @3111
x 3-5 Sets
B) Back Squat : 12 Minute Amrap; Grind through
3 x 1 1/4 Back Squats
10 Steps/Side lateral banded Walk
30-45s Goblet Wall Sit
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that

---

Sunday October 17, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
15 Cal Row
20-30s Hanging L-sit
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM x 6 Sets
M1: 12-15 No Push Up Burpees or 8-10 Burpees
M2: 12-15 American KBS
M3: Rest

C) LE 1 - LE 2: Int/Adv

2 Minute Row @ 85%
rest/walk 10 Minutes
x 2 Sets

OR

If you're still practicing

2 Minute Row
2 Minute Rest
x 3 Sets

---

Monday October 18, 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: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
50yd/arm Single Arm DB/KB Front Rack Carry
30s Goblet Wall Sit *same weight
20yd Bear Crawl
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
20-30s Reverse Plank
+
2 minute transition
+
10 Minute Amrap
20 Russian Step Ups
50 Jump Rope Singles
20 Prisoner Step Ups
50 Jump Rope Singles

---

Workout Log: CFSB - Class Programming
Start Date: 2021-10-05
End Date: 2021-10-11

Tuesday October 5, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x10.8.8.6; 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
15-20 tuck ups
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
12 DB Reverse Lunges
6-8 Medium Grip Bench Press
6-8 Pendlay Row
*grind through, use tough weights and get the work done

---

Wednesday October 6, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

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) Mixed Cyclical: 15 Minute Amrap
40 Double Unders or 120 Singles
15/12 Cal Bike
400yd Run

*if you cannot run the entire 400yd, perform walk/jog intervals

---

Thursday October 7, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x16 alternating
A2) Single Arm KB Front Squat : x6/arm

A3) single arm kettlebell push press : x6/arm
A4) Strict Pull Variation: Choose one, then rest 60s

1. x10-12 Ring Row @ 3111
2. x10-12 Banded Pull Ups @3111
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   x 5 Sets

B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets

Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups

---

Friday October 8, 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. 4-6 Hang Muscle Clean
2. 3-5 Hang Power Clean
3. 1-2 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
10 Air Squats
8 Russian KBS
6 No Push Up Burpees
3 TNG Power Clean and Push Jerk *light, 30-40% of what you hit today

note: if you didnt power clean your bodyweight for part A, perform box jumps with step down

---

Saturday October 9, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 6-8 Bench Press *pause 3 count at the chest
@3 down 1.1.1.1 Deadlift; rest 10s b/w clusters
x 4 Sets

*clusters on the DL - step back from the bar each time
B) Back Squat : 15 Minute Amrap; Grind through
3 Back Squats
10 Goblet Step Ups
10 Steps/Side lateral banded Walk
20-30s Side Plank/side

*push your weight from two weeks ago

---

Sunday October 10, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
20-30s Hanging L-sit
15 Cal Row
x 15 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM x 8 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS

C) LE 1 - LE 2: Int/Adv

90s Row @ 85%
rest/walk 9 Minutes
x 2 Sets

---

Monday October 11, 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: 10 Minute Assault Bike
+
2 minute transition
+
10 Minute Amrap
50yd Farmers Carry
30s Wall Sit
20yd Bear Crawl
+
2 minute transition
+
10 Minute Row
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50 Jump Rope Singles

---

Workout Log: CFSB - Class Programming
Start Date: 2021-09-28
End Date: 2021-10-04

Tuesday September 28, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

A1) Front Squat - Catalyst: @3211; x3; 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
10-12 DB Step Ups
6-8 Close Grip Bench Press
6-8 Supinated Bent Over Barbell Row

*grind through, use tough weights and get the work done

---

Wednesday September 29, 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: 15 Minute Amrap
800yd Run
30/25 Cal Bike
20/15 Cal Row

*if you cannot run the entire 400yd, perform walk/jog intervals

---

Thursday September 30, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x16 alternating; rest 30s
A2) Single Arm KB Front Squat : x6/arm; rest 30s

A3) Single Arm Kettlebell Press: x6/arm; rest 30s
A4) 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
   x 5 Sets

B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets

Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups

---

Friday October 1, 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: 20 Minute Amrap
3 Burpees
6 Russian KBS
9 Wall Balls
30 Double Unders or 90 Singles

---

Saturday October 2, 2021
Title: Saturday
Status: pending

Warmup: Caoches Choice

A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest
@3111; x6-8 Deadlift
rest 90s
x 4 Sets

*work off your #s from two weeks ago, these are all working sets
B) Back Squat : 5 Back Squats
10 DB Reverse Lunges
10/8 Cal Assault Bike
30-60s Plank or Ring Plank
rest/walk 2 minutes
x 4 Sets

*push your weight from two weeks ago

---

Sunday October 3, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Handstand Hold or Walk 10yds
20-30s Hanging L-sit
15 Cal Assault Bike
x 15 Minute Amrap for quality

B)

EMOM x 6 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS

C) LE 1 - LE 2: Int/Adv

60s Row @ 85%
rest/walk 4 Minutes
x 3 Sets

Novice

60s Row @ 85%
rest/walk 1 Minute
x 5 Sets

---

Monday October 4, 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 Cal Row
30yd/arm KB Mixed Rack Suitcase Carry
20yd Bear Crawl

+
3 Minute Transition
+
15 Minute Amrap
200m Run
30s Wall Sit
30 yd/arm Mixed Rack Overhead Carry
+
3 Minute Transition
+
15 Minute Amrap
15 Calorie Bike
12 Front to Side Plank
15 Table top Glute Bridges

Notes;
15 Minutes at a 60 minute pace

---

Workout Log: CFSB - Class Programming Start Date: 2021-09-18 End Date: 2021-09-27 Saturday September 18, 2021 Title: Saturday Status: missed 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: 20 Minute Amrap 12 Alternating DB or KB Snatch 10 No Push Up Burpees 30 Double Unders or 90 Singles *do it again! lets practice pacing here ----- Saturday September 25, 2021 Title: Saturday Status: pending BRING A FRIEND DAY! :D ----- Sunday September 26, 2021 Title: Sunday Status: pending A) UB Gymnastics: 5 Wall Walks 5 Rope Lowers 30-60s Handstand Hold 20-30s Hanging L-sit 10 Cal Easy Row x 15 Minute Amrap for quality B) Skill Rate Practice: EMOM x 4 Sets M1: 10 No Push Up Burpees M2: 10 American KBS M3: Walk/Rest C) LE 1 - LE 2: Int/Adv - 60s Row @ 85% rest/walk 6 Minutes x 3 Sets Novice - 60s Row @ 85% rest/walk 2 Minutes x 5 Sets ----- Monday September 27, 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 200m Run 50 yd Farmers Carry 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 15 Cal Row 50yd Goblet Carry 30s Plank on Hands + 3 Minute Transition + 15 Minute Amrap 15 Calorie Bike 20yd Bear Crawl 30s Reverse Plank Notes; 15 Minutes at a 60 minute pace

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

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 -----

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