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Programming 4.23 – 4.29

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Whats going on this week!

Want to get cut up for the summer? Check out our Physique Cohort

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Monday 4.23

FIT

A.
EMOM,Build
6-9 Barbell RDL
6-9 Dumbbell Press
6-8 Left Side Plank rotations @ 3 down, 3 up
6-8 Right Side plank rotations @ 3 down, 3 up
x 4 sets (16 min total)

B.
30s Left Arm Russian KB Swing
30s Right Arm Russian KB Swing
30s Left Arm KB Push Press
30s Right Arm KB Push Press
60s Singles/Dbl Practice
x 4 sets (12 minutes total)

COMP

A.
@ the top of a 2 minute mark x 8 sets (16 minutes) Build,
Hang Power Clean + Jerk (2+2)

B.
30s Hang Power Cleans @ 60% of today’s complex
30s Burpees Over Bar
30s Double Unders
90s Rest
x 4 sets – work consistency from set to set (12 minutes total)

Scoring:

Fit A. RDL Weight
Comp A.HPC Weight
Fit B. Total Reps
CompB. Total Reps

Notes:
The clock will be set for an EMOM for part A, and a 30/30/30/30 for part B.

If that isn’t your time scheme – pay attention – figure it out and be present in the workout.

Tuesday 4.24

FIT

A.
20 minutes to finish, Build, keep sets mostly heavy
3 Sets
6-9 Back Squats
9-12 Single Arm Bent Over Rows Left
9-12 Single Arm Bent Over Rows Right
30-60s Plank on elbows

B.
For time – 9 minute cap
Row 1000/850m
50 Thrusters
30 No Push Up Burpees

COMP

A.
20 minutes to finish,Build
3 Sets
Back Squat x 3
3+ Max Strict Pull Ups
10 Hanging L-sit Flutter Kicks (L/R=1)

B.
“Jackie”
For time – 9 minute cap
Row 1000m (m/f)
50 Thrusters @ 45#
30 Pull Ups

Score:

FitA: Squat Weight and Bent Row Weight
CompA: Squat Weight and Pull Up Weight
Fit B: Time or reps in cap
Comp B: Time or reps in cap

Wednesday 4.25


FIT

A.

30 Minutes to finish
Full Thacker Method Warm Up for Clean

B.

EMOM 10 Minutes

2-3 Hang Power Cleans

Notes:

B. Keep it fast and smooth, work quality of movement – don’t load if it looks bad.

Mods RDL > Hang Clean Pull > Hang Power Clean

COMP

A.

30 Minutes to finish
Full Thacker Method Warm Up for Clean

B.

EMOM 10 Minutes

Hang Clean x 2

Build to a heavy set of the complex

Notes:

B. Keep it fast and smooth

Score: Complex Weight

Thursday 4.26

FIT

A.
15 minutes to finish, build
3×8 Overhead Squat

B.
20 Minute Amrap
21 Air Squats
15 Sit ups
9 Ring Rows

COMP

A.
15 Minutes to finish,
Find a 3rm Overhead Squat

B.
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Score:

Fit and Comp A:Weight
Fit and Comp B: Reps

Friday 4.27

FIT

A.
2:00 to finish at each station (24 minutes total) Build
Close Grip Bench Press x 3-6
20 Landmine Twists
10 Single Leg Glute Bridges each leg
x4 sets

B.
90s to finish
8 No Push Up Burpees
12 Russian KB Swings
Run in remaining time
rest 90s between sets
x3 Sets

COMP

A.
2:00 to finish at each station (24 minutes total)
3.2.1.3.2.1 Close Grip Bench Press
15 Weighted Glute Bridges
x6 Sets

B.
90s to finish
10 Burpees
15 Russian KB Swings
Run in remaining time
x3 sets

Score:

Fit & Comp A: Bench Weight
Fit & Comp B: No score, just get after it.

Notes:

For Comp on the bench – I want the second 3.2.1 to be heavier than the first

Saturday 4.28

FIT & COMP

A.
Teams of 5
Bike 20s Very Hard
Transition 40s
x4 Sets
*At minimum Teams of 4, more rest is okay, less rest is not.

B.
15 Minute Amrap
10 Turkish Get Ups
100 Doubles/Singles

Sunday 4.29

FIT& COMP

A.

1 Minute Bike
1 Minute Step Ups
1 Minute Row
1 Minute Sled Push
1 Minute Heavy KB Front Rack Walk
x7 Sets

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Why you should shop the perimeter of the grocery store

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Today we’re going to talk about why you should shop the perimeter of the grocery store. Put simply, you should shop the perimeter of the grocery store because that’s where the real, whole food is. If you’ve seen any of our other videos, you’ll know that real, whole food is going to be things like meat, and eggs, and seafood, and poultries, some quality protein, some veggies, some healthy fat, things like olive oil, and macadamia nuts, and avocados. It’s going to be things like fruits, nuts, and seeds, herbs, and spices.

When you shop the perimeter of the grocery store, that’s where all these things are, right? All the veggies and the produce are going to be on the outskirts of the grocery store. That’s where your meat’s going to be that’s where your cheeses are going to be. Generally speaking, that’s where the real, whole food is, and the more processed foods tend to be in the middle.

Why is eating real, whole foods so important? Well, for a few different reasons. Number one. Real, whole food is super nutrient-dense. It has a ton of micronutrients in it that make you healthier. It helps regulate your blood sugar, so there’s no spiking and dipping throughout the day. It encourages a healthy, psychological relationship with food, where you’re not addicted to food and overeating food. It leads to a healthy digestive system and it tends to minimize inflammation and not cause it in the first place.

What are some helpful, practical tips that you can use to help you remember this when you’re actually shopping at the grocery store? Number one. If you can’t grow it or hunt it, don’t eat it. That’s a really good rule that’ll help you when you’re shopping in the grocery store, in particular, the perimeter, to find things that are healthy. If it comes in a bag, a box, a jar, or a package, it is guilty until proven innocent. If your grandparents and great-grandparents didn’t eat it, you probably shouldn’t either. Then one of my personal favorites, sounds kind of paradoxical, good food goes bad, bad food stays good. Real, whole food will tend to expire and go bad, whereas bad food will stay good through the apocalypse.

Speaking of bad food, why do we avoid those center aisles? Well, that’s because that’s where all the processed food tends to be. That’s where the sugar-laden, salt-laden, hyper-processed food tends to be. Most of the things in those center aisles tend to be things that will last for years on end because they have these gigantic amounts of salt, and sugar, and other things in them to basically preserve them for a very long time.

In general, you want to avoid those things because they have very few nutrients. They lead to lots of blood sugar spikes, they’re psychologically addictive, they promote an unhealthy digestive system, and they’re very inflammatory.

One of the simplest things you can do overall to improve your health is sticking to the perimeter of the grocery store and if you do that, the vast majority of the time, even if you have some off plan stuff here and there, you’ll tend to be more healthy rather than not.

All right, guys. Thanks so much for tuning in. We’ll see you next time.

Programming 4.16 – 4.22

By: 0

Whats going on this week!

Our next Kids Class registration is closing soon! Click here to fill out the form if you are interested!

Want to get cut up for the summer? Check out our Physique Cohort

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


Monday 4.16

FIT

A.
EMOM,Build
8-10 Left – Rear Foot Elevated RDL
8-10 Right – Rear Foot Elevated RDL
8-10 Left Arm Dumbbell Press
8-10 Right Arm Dumbbell Press
30-60s Left Side Plank
30-60s Right Side Plank
x 4 sets (24 min total)

B.
For time – 8 minute cap
30.20.10
Russian KB Swings
Push Ups

COMP

A.
@ the top of a 2 minute mark
8 RDL, Start moderate, build to heavy
8 Unbroken Shoulder to Overhead, Start moderate, build to heavy
6+ Max Unbroken TTB *stop 3 reps short of fail
x4 Sets (24 Minutes total)

B.
8 Minute Amrap
20 KB/DB Snatches 55/35
10 Handstand Push Ups

Score:
FitA: Heaviest RDL Weight and DB Press Weight
CompA: Heaviest RDL Weight,Shoulder to Overhead Weight, total TTB.
FitB: Time or reps in cap
CompB: Reps

Notes:
Fit A: Build on the sets, start off moderate.
Fit B: Mods > Incline Push Ups, Deficit Push Ups
CompA: You should have enough time to transition your weight from RDL to UB STO – this is pulled from the floor on the first one.
CompB: I will allow Ring Dips (not scaled ones) or Strict/Kipping HSPU up to 2 mats under the head.

Tuesday 4.17

FIT

A.
20 Minute Amrap @ Conversational pace – NFT
10 Ring Rows, moderate
30s Front Rack Bottom of Squat Hold
30-60s Dead Bug Hold

B.
20 Minutes to establish Back Squat 5rn

COMP

A.
EMOM (20 minutes)
8-10 Bent Over Row, build
3-6 Left Side Plank Clamshells
3-6 Right Side Plank Clamshells
60s rest
x 5 sets

B.
20 Minutes to establish Back Squat 1rm

Score:
FitA: No score, conversational pace
CompA: No Score, conversational pace
FitB: Heaviest weight
CompB: Heaviest Weight

Wednesday 4.18

FIT

A.

30 Minutes to finish
Full Thacker Method Warm Up for Snatch

B.

Every 90s x 8 Sets (12 min)

3-4 Hang Power Snatches

Notes:

B. Keep it fast and smooth, work quality of movement – don’t load if it looks bad.

Mods Snatch RDL > Hang Pull > Hang Power Snatch

COMP

A.

30 Minutes to finish
Full Thacker Method Warm Up for Snatch

B.

Every 90s x 8 Sets (12 minutes)

Build to a heavy Power Snatch + Overhead Squat (1+3)

Build to a heavy set of the complex

Notes:

B. Keep it fast and smooth

Score: Complex Weight

Thursday 4.19

FIT

A.
4 Sets – 20 Minutes to finish
9-12 Strict Pull Ups
100′ Farmers walk, heavy

B.
150 Wall Balls for time – 8 minute cap

COMP

A.
4 Sets – 20 minutes to finish
Weighted Pull Up x 3
100′ Farmers Walk

B.
Karen
150 Wall Balls for time 20/14#, 10/9 – 8 minute cap

Score:

FitA: Total pull ups and lowest Farmers Walk Weight.
CompA: Heaviest pull up set and lowest farmers walk weight.
Fit B: Time or reps in cap
CompB: Time or reps in cap

Notes:
For farmers walks – Start heavy and challenging – you get ONE set down, if you have to set it down more than once during your set, you must grab another weight for your next set. Because some of you MFers will game the system – If you set it down more than once on your last set (because you don’t have another set coming after that)- subtract #20 from your score.

Friday

FIT

A.
90s to finish each station
Close Grip Bench Press x 5-8, build
Banded Good Mornings x 8-10
Ab Mat Sit Ups x 10-20
x4 sets

B.
20 Minutes to find
Deadlift 5rm

COMP

A.
20 Minutes to finish
4 Sets
Close Grip Bench Press x2-3, build to a heavy set in the range

B.
20 Minutes to find a Power Clean 1rm

Score:
FitA: Bench press weight
CompA: Bench press weight
FitB: DL Weight
CompB: PC Weight

Saturday 4.21

FIT & COMP

20 Minute Amrap
10 Alternating Turkish Get Ups
40 Doubles or 80 Singles
20 Alternating KB Snatches
40 Doubles or 80 Singles
30 American Kettlebell Swings
40 Doubles or 80 Singles

Score:

Total reps in the time

Sunday 4.22

Gym roll up doors open at 10, if you care about the modality you choose – line up at the door and wait because it will be first come first serve.

I will have

8 Biking Spots
6 Rowing Spots
5 Weighted Vest Spots

The people who come in first will write their name on the board to choose what they want do to.

FIT & COMP

50-60 minute Bike
or
50-60 minute Row
or
50-60 minute Weighted Vest Walk

this allows for 19 Spots, if more people come in, you’ll be carrying a sandbag on your back for 60 minutes.

Score:

Total Cals for Bike
Total Meters for Row
Total Yards for Weighted Vest Walk

Programming 4.9 – 4.15

By: 0

Whats going on this week!

April 21st – May 26th Begins our Next CrossFit Kids Class! Email Amy@crossfitsouthbend.com if you are interested!

Want to get cut up for the summer? Check out our Physique Cohort

Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

Monday 4.9

FIT

W/U: Group warm up will include DL/Power Clean WU

A.
4 Sets, each at the top of a 90s mark (18 minutes)
Deadlift x 8-10, build on sets
8+ Max Unbroken Push Ups
40-60s Plank

B.
Amrap in 15 minutes
10 Push Press
20 Kettlebell Swings
30 Double Unders

COMP

A.
18 Minutes to finish
Power Clean 4×1.1, rest 20s between singles, rest 2-3 minutes between sets

B.
Amrap in 15 minutes
10 Clean and Jerks @ 60% of your heaviest 1.1
50 Double Unders

Score:
Fit A: Deadlift weight
Comp A: Heaviest PC

Fit & Comp B: Total Reps

Mod
Incline Push Ups > Push Ups > Deficit Push Ups
Incline Plank > Plank > Plank on Rings

Tuesday 4.10

FIT

A.
4 Sets, 30 Minutes to finish
8 Overhead Squats @ 3231, build
10+ Max Supinated Grip Pull Ups
40-60s Side Plank Left
40-60s Side Plank Right

B.
Row 500m, hard

COMP

A.
30 Minutes to finish
Front Squat 5.3.1, 5.3.1
Weighted Pull Up 6×3

B.
Row 500m, hard

score:
Fit A: heaviest OHS weight, total # pull ups
Comp A: Heaviest FS, pull up weight

notes:
For Comp’s FS – I want the second set heaviest than the 1st

suggested warming up after the strength piece for rowing if time allows

Row 15s, hard
rest
Row 30s, hard
rest
Row 45s, hard
rest
Row 60s, somewhat hard
rest

I’d like to see some climbing in pacing – with enough rest to feel somewhat recovered (depending on class size – at a minimum 3x the amount of time you rowed)

Mod
Front Squat – Overhead Squats

Ring Rows – Pull Ups

Strict Pull Ups – Weighted Pull Ups

Wednesday 4.11

FIT

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Clean

B.

EMOM 10 Minutes

3-4 Hang Power Cleans

Notes:

B. Keep it fast and smooth, work quality of movement – don’t load if it looks bad.

Mods RDL > Hang Clean Pull > Hang Power Clean

COMP

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Clean

B.

EMOM 10 Minutes

Clean Deadlift + Hang Clean ( 3 +1 )

Build to a heavy set of the complex

Notes:

B. Keep it fast and smooth

Score: Complex Weight

Thursday 4.12

FIT

A.
4 Sets, 32 minute cap – all sets challenging
10-15 Dumbbell Bent Over Rows Left Arm
rest 30s
10-15 Dumbbell Bent Over Rows Right Arm
rest 30s
20-30 Unbroken Wall Balls
rest 30s
20 Calorie Bike
rest 30s

COMP

A.
5 Sets, 32 Minute Cap
1-5 Unbroken Muscle Ups
20 Wall Balls
30 Cal Bike
rest 2-3 minutes

Score: Nothing, train, get after it today

Notes:
Fit: Start with heavy weights for the bent rows

Friday 4.13

FIT

A.
4 Sets, each at the top of a 90s mark
Close Grip Bench Press x 8-10 @ 21X1
10 Single Leg Bench Supported RDL Left @ 2110
10 Single Leg Bench Supported RDL Right @ 2110

B.
Amrap in 15 minutes
30 Russian KB Swings
15 Hanging Knee Raises
Run 200m

COMP

A,
20 Minutes to finish
Standard Grip Bench Press 5.3.1,5.3.1

B.
Amrap in 15 minutes
30 Alternating KB Snatches 55/35
15 Toes to Bar
Run 200m

Score:
A: Bench weight
B: Rounds + Reps

Notes:
Close grip – directly in front of the shoulders

If you have issues with the SLBSRDL (lol) perform the movement with foot supported on the ground

MOD
Hanging Knee Raises > Sit Ups
If running is shitty outside, coaches choice

Saturday 4.14

A.
30s Left Arm DB/KB Hang Clean and Jerks
30s Right Arm DB/KB Hang Clean and Jerks
60s Double Unders
60s Wall Balls
60s Calorie Bike
60s Rest
x4 Sets

Score: Total Reps

Notes: Work on being consistent

Sunday 4.15

A.
60s Crocodile Breathing
15 Half Kneeling Pallof Press Left Arm
15 Half Kneeling Pallof Press Right Arm

B.
Amrap in 10 Minutes @ 60% effort
10 Med Ball to Toes
30s Heavy Front Rack Hold
30 Doubles or 30 singles

C.
60s Row
60s Bike
60s Run
60s Step Ups
5 sets

Programming 4.2 – 4.8

By: 0

Whats going on this week!

April 21st – May 26th Begins our Next CrossFit Kids Class! Email Amy@crossfitsouthbend.com if you are interested!

Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

Monday 4.2

FIT

WU: Group warm up will include a Deadlift/Power Clean Warm Up

A.

3 Sets, 20 minutes to finish
8-10 Deadlifts @ 31X1
8-10 Dumbell Strict Press @ 2111
30-60s Left Side Plank
30-60s Right Side Plank

B.

Amrap in 10 Minutes
20 Hand Release Push Ups
50 Singles/25 Double Unders

Notes:

Fit A: – all sets working sets, minor build during them
if you can max out the side plank, hold a star plank

Fit B: Mods for push ups, incline push ups > push ups > deficit push ups

COMP

A.

20 Minutes to finish
Power Clean 4×1.1.1, 10s between singles, rest 2-3 minutes between sets

B.

Amrap in 10 minutes
20 Ring Dips
50 Double Unders

Notes:

Comp A: all sets working sets, minor build during them

Comp B: Mods for ring Dips allowed deficit push ups > ring dips

Scoring

A. Score deadlift/power clean weight
B. Score reps

Tuesday 4.3

A.

90s @ each station for 3 Sets – (18 minutes)
Station 1: 10-12 Left Arm Dumbbell Row @ 20X1
Station 2: 10-12 Right Arm Dumbbell Row @ 20X1
Station 3: 15-20 Goblet Squats
Station 4: 30-60s Hanging Tuck Sit

B.

For time, 8 Minute Cap
Row 500m/400m
50 Wall Balls
Bike 30/25 Cals

Notes:

Fit A: All sets working sets if possible
Modifications for hanging tuck sit > dead bug

COMP

A.

20 minutes to finish

10.10.8.8.6 Bent Over Barbell Row

B.

For time, 8 minute cap
Row 500m/400m
50 Wall Balls 20/14# 10’/9′
Bike 30/25 Cals

Notes:

A. Build, keep the sets hard
B. Get it

Scoring

A. Row Weight
B. Time or finish point in cap.

Wednesday 4.4

FIT

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Snatch

B.

EMOM 10 Minutes

3-4 Hang Power Snatches

Notes:

B. Keep it fast and smooth, work quality of movement – don’t load if it looks bad.

Mods Snatch RDL > Hang Pull > Hang Power Snatch

COMP

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Snatch

B.

EMOM 10 Minutes

Power Snatch + Hang Snatch

Build to a heavy set of the complex

Notes:

B. Keep it fast and smooth

Score: Snatch Weight

Thursday 4.5

FIT

A.

3 Sets, 25 Minutes to finish
8-10 Back Squat
8-10 Dual Arm Landmine Row
20 Landmine Twists

B.

4 Minute BIke/Row
3 Minute Burpee Box Jumps
2 Minute Strict Pull Ups

Notes:

A. try to keep all of the sets challenging
B. Mods for conditioning
No Push Up Burpee Step Ups > BBJs
Ring Rows > Pull Ups
COMP

A.

25 Minutes to finish
Back Squat 5.3.1,5.3.1

B.

4 Minute BIke/Row
3 Minute Burpee Box Jumps 24/20
2 Minute Ring Muscle Ups

Notes:

A. Keep the second 5.3.1 heavier than the 1st.
You’ll work to a moderate 5,then 3, then 1…then a heavier 5..then 3…then 1

B. Mods
Chest to Bar Pull Ups > Ring Muscle Ups

Score:
A. back squat weight
B. total reps.

Friday 4.6

FIT

A.
On a 15 minute running clock
at the 0,3,6,9,12,15

Deadlift x 3, build

B.

3-4 Sets, 20 Minutes to finish
12-15 Bench Press
10+ Max Heavy Kettlebell Swings
20-30 Abmat Sit Ups

Notes:

A. Try to get to your heaviest set at the 12 mark (think 100% of 3rm) Then beat it at the 15 mark.

B. This is not for time, but for heavy, hard working sets.

COMP

A.
Every 30s for 15 Minutes

Deadlift x 1

B.

3-4 Sets, 20 Minutes to finish
8 Bench Press
12-20 Toes to Bar
20 Alternating KB/DB Snatches

Notes:

A. start with a heavy weight that looks pretty, you can take weight off but you can’t put it back on.

There will be a running clock upward, pay attention to your time, you are responsible for it.

B. Not for time, but for heavy, hard working sets.

Scoring

A. DL Weight
B. Bench Weight

Saturday 4.7

FIT

A.

23 Minute Amrap, teams of 2

20 Burpee Box Jumps
30 Cal Bike
40 Wall Balls
50 Double Unders
60 Deadlifts
50 Double Unders
40 Wall Balls
30 Cal Bike
**20 Burpee Box Jumps

COMP

A.

For time – 23 Minute Cap
20 Burpee Box Jumps
30 Cal Bike
40 Wall Balls
75 Double Unders
40 Deadlifts 135/95
75 Double Unders
40 Wall Balls
30 Cal Bike
20 Burpee Box Jumps

Score: Reps, or Time.

Sunday 4.8

FIT & COMP

3:00 Bike @ 50% Effort

3:00 Amrap
15 Hollow Rocks/Dead Bug
50′ Bear Crawl

3:00 Row @ 50% Effort

3:00 Amrap
15 Hanging Leg Raises
50′ Overhead Walk Left Arm
50′ Overhead Walk Right Arm

x 4 sets

Score: No score, move blood.

BRING A FRIEND WEEK 3.26 – 3.31

By: 0

Whats going on this week!

It’s Bring A Friend Week! Bring Yo Friends!

Also – we are closed Easter Sunday, so don’t forget that either

Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

 


Monday 3.26

FIT

A.
EMOM x 4 Sets, build or remain heavy
Minute 1: 8-10 Goblet Squats @ 31X0
Minute 2: 8-10 Ring Rows @ 31X0
Minute 3: Left Side Plank 30-60s
Minute 4: Right Side Plank 30-60s

B.
AMRAP in 12 minutes – Teams of 2
15 Cal Bike
15 Wall Balls/Goblet Squats
10 Scaled Toes to Bar/Sit Ups

COMP

A.
EMOM x 4 Sets
Minute 1: 2 Squat Cleans, Build
Minute 2: 1-4 Muscle Ups or 4-8 Chest to Bar
Minute 3:  Left Side Plank Clamshells 30-60s
Minute 4: Right Side Plank Clamshells 30-60s

B.
AMRAP in 12 minutes – Teams of 2
15 Cal Row
20 Wall Balls #20/14 – 10’/9′
10 Toes to Bar

Score: A, squat weight. B, total repetitions.

Notes:

B. Format is the following – Person 1 Bikes, Person 2 Bikes, Person 1 Performs Wall Balls, Person 2 Performs Wall Balls…

Tuesday 3.27

FIT

A.

EMOM x 4 Sets
Minute 1: Max Unbroken Push Ups/Incline Push Ups @ 20X0
Minute 2: 60s Banded Good Mornings @ 2210
Minute 3: 30-50 Singles

B.

Amrap in 8 Minutes
30 Russian Kettlebell Swings
15 Burpees/NPBP

COMP

A.

EMOM x 4 Sets
Minute 1: Max Unbroken Ring Dips @ 2010
Minute 2: 5 UB Hang Power Snatches, build
Minute 3: 30-50 Double Unders
B.

Amrap in 8 Minutes
20 Alternating KB Snatches
10 Burpees Over your kettlebell

Score: A, Total Push Ups/Ring Dips. B, total reps.

Wednesday 3.28

FIT & COMP

A.
5 Sets – 1 Minute at each station, 20s transition between stations

Ball Slams
SA Farmers Walk 30ft increments (switch every 30ft)
Run 30ft increments
SA Overhead Walk  30ft increments (switch every 30ft)
Box Jumps with Step Down

Score: Don’t score it, choose a weight that feels smooth

Thursday 3.29

FIT

A.
4 Sets – NFT – 15 minute cap
8 Heavy Front Rack Sandbag Squats, build
60s or Max Plank on Rings

B.

4 Sets – NFT – 20 minute cap

12 Bench Press
12 Strict Pull Ups/Ring Rows

COMP

A.
4 Sets – NFT – 15 minute cap
8 Heavy Front Rack Sandbag Squats,build
60s or MAX Plank on elbows – whichever comes first

B.

4 Sets – NFT – 20 minute cap

Max Bodyweight Bench Press
Max Strict Pull Ups

Score: A, weights used. B, weight/total reps.

Notes: For sandbags, you can use the heavier rogue ones as well in a barrel grip

Friday 3.30

FIT & COMP

A.

For time @ moderate pace – 11 minute cap

50/40 Cal Bike
40 Thrusters @ 45/35
30 Burpees over your bar

B.

Teams of 5

Person 1: 20s Bike @AFAP
rest 20s
Person 2: 20s Bike AFAP
rest 20s
Person 3: 20s Bike AFAP
rest 20s
Person 4: 20s Bike AFAP
rest 20s
Person 5: 20s Bike AFAP
rest 20s
x3 Sets

Notes:

For B –
this is effectively

20s Bike AFAP
rest 3:20, if you do not have 5 people, note that you should have ghost people so that you rest 3:20. If the 3:20 rest is too much, you aren’t working hard enough.


Saturday 3.31

Surprise Easter Wod!


CLOSED EASTER SUNDAY!

Closed, have a great Easter!

Join Team Deme – Walk MS

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Hey everyone,

On Saturday May 5th we will be closing down CrossFit South Bend.

In place of your normal class you’d attend, we’d like it if you could all meet up and support this cause with us.

What? Walk MS with Team Deme

Where? Indiana University South Bend – 1700 Mishawaka Ave, South Bend, IN

When/Time? Registration begins at 8:00am and Walk starts at 9:00am

Donate/Shirt? If you would like to order a shirt – see Amy and the sign up sheet on the whiteboard at the gym.  DEADLINE IS APRIL 16TH FOR SHIRTS!

Interested in joining with us? Click the here and click “Join our Team”

Brian and Demetria’s Story – Walk MS: South Bend 2018

Like many people at CFSB, I joined to find an outlet in my life and help eliminate stress. My primary job is providing care for my wife, Demetria. We started dating in college in 1999, were married in 2008, and became parents in 2014. Unfortunately, our nearly 20 years together has not been without hardship. In 2006, Demetria was diagnosed with multiple sclerosis. MS is an unpredictable and disabling disease of the central nervous system that disrupts the flow of information within the brain as well as between the brain and body. MS is different for everyone, making it challenging to solve. Most people diagnosed with MS have the relapsing remitting form, meaning they experience “attacks” or increased neurological symptoms that last for a period of time (from several days to several months), followed by a period of partial or complete recovery (called “remissions”). However, Demetria deals with a rarer form called primary progressive MS. It’s different in that there are no attacks or remissions, rather the decline of the central nervous system is slow and steady. Unfortunately, there are no medications that can reverse the neurological damage. Medications only offer the potential to slow the progression of the disease.

A few years after her diagnosis, Demetria started to experience a rapid, severe, and unusual decline in her neurological system, developing very serious physical disabilities not typically associated with MS patients. By the end of 2010, she essentially required 24/7 care. It’s been a tough journey for my family, but we continue to fight her disease together and Demetria’s perseverance continues to provide a source of inspiration. Remember, we were blessed to have a child in 2014! The love, energy, and enthusiasm that our son displays every day is a reflection of Demetria’s spirit.

Last summer, I joined CFSB to start “caring for the caregiver.” My journey at CFSB has been amazing. I immediately loved the feeling of peace as I focused on completing (or surviving) the WOD. I truly want to thank all the coaches and all the members for the roles you play in helping me achieve improved physical fitness and life balance. While accomplishing goals and achieving PR’s are a lot of fun, being able to continue to provide care for my wife is my real gain from CFSB.

Our families and friends participate in Walk MS every year to recognize Demetria’s fight against multiple sclerosis. You may have seen me at CFSB wearing various orange “Team Deme” t-shirts. My wife and I wanted to invite all of CFSB to join Team Deme and participate in Walk MS: South Bend on Saturday, May 5th. Since 2014, Team Deme has raised over $5,000 for the National MS Society. The money raised helps the National MS Society fund research, advocate for change, and support programs for those impacted by MS – programs that my family has used to obtain home care, medication, and medical equipment. It makes a big difference in many lives. Please consider donating to our team and/or joining us on May 5th for Walk MS: South Bend. You can use the following link to view our team’s webpage and get more information about Walk MS:

http://main.nationalmssociety.org/goto/deme18

Finally, we make orange t-shirts every year to give to those that join us at Walk MS. If you plan to walk or want to rock an orange shirt, please let us know your t-shirt size by Monday, April 16th. Thanks so much to the CFSB community for your love and support!

Brian and Demetria Smith

 

Programming Week 3.19

By: 0

Whats going on this week!


Monday 3.19

FIT

A.
Every 2 minutes, for 24 minutes – 3 sets, BUILD.
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 4 – Ab-Wheel or Sit Ups x 12-15 reps

B.
For time – 8 minute cap
Row 15/10 Calories
10 Russian Kettlebell Swings
10 Burpees/NPBP
10 Kettlebell Swings
10 Burpees/NPBP
10 Kettlebell Swings
Bike 15/10 Calories

COMP

A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%

B.
For time – 8 minute cap
Row 15/10 Calories
10 American Kettlebell Swings 70/55
10 Burpees
10 American Kettlebell Swings 70/55
10 Burpees
10 American Kettlebell Swings 70/55
Bike 15/10 Calories

Score: FIT/A: RDL Weight, COMP/A: DL Weight. B: Time or reps in cap

Tuesday 3.20

Free Talk Tonight! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol

FIT

A.
Every 2 minutes, for 18 minutes – 3 sets
Station 1 – Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold, or Modified HS Hold x Max or 60 seconds (whichever comes first)
Station 3 – Tuck Sit or Hollow Hold x Max or 60 seconds (whichever comes first)

B.
12 Minute Amrap
30 Double Unders/60 Singles
10 Strict Pull-Ups

COMP

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Max or 8 Ring Muscle-Ups
Station 2 – Max or 50  Foot Handstand Walk (use partner assist if possible) I’ll allow a few kickups on this one.
Station 3 – L-Sit x Max or 60 seconds

B.
12 Minute Amrap
60 Double Unders
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

Score: A:nothing…just move through and practice. B: Reps.

Wednesday 3.21

FIT

A.
Every 2 minutes, for 18 minutes 3 Sets, BUILD
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

B.
For time – 10 minute cap
30 Wall Ball Shots
30 Walking Lunges with KB/DB Farmer’s Carry Position
20 Wall Ball Shots
20 Walking Lunges with KB/DB Farmer’s Carry Position
10 Wall Ball Shots
10 Walking Lunges with KB/DB Farmer’s Carry Position

COMP

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Sets 5-7 – 2 reps @ 90-94%

B.

For time – 10 minute cap
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs

Score: A: Back squat weight. B: Time or reps in cap.

Thursday 3.22

FIT

A.

20 Minutes to finish
4-5 Sets, BUILD:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips/Bench Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
15/10 Calories of Assault Bike
30 Russian Kettlebell Swings

COMP

A.
Every 2 minutes, for 16 minutes (8 sets):
Push Press
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups (up to 3 mats allowed)
20 American Kettlebell Swings 55/35

Score: FIT/A: Z-press weights and total reps. COMP/A: PP Weight. B: total reps.

If too many athletes for Fit/A – alternate Bike/Cal Rowing for the same amount of Cals.

Friday 3.23

FIT & COMP WARM UP

A. General Prep

Coaches choice: “move blood”

B. Dynamic Prep

 

Coaches choice: Lats, Hips, Shoulders

C. CNS

8 Minutes to hit a heavy thruster
4-5 Sets
1-2 Thrusters

D. If time allows – pacing and specific prep

2-3 Sets at increasing pace

3 Thrusters
3 Pull Ups (at your scaling)
2 Thrusters
2 Pull Ups
1 Thruster
1 Pull Up
rest 2 minutes between sets

FIT

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin over bar pull ups
6 thrusters
6 jumping chin over bar pull ups
9 thrusters
9 jumping chin over bar pull ups
12 thrusters
12 jumping chin over bar pull ups
15 thrusters
15 jumping chin over bar pull ups
18 thrusters
18 jumping chin over bar pull ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

COMP

Complete as many reps as possible in 7 minutes of:
3 thrusters 100/65
3 chest to bar/pull ups
6 thrusters
6 chest to bar/pull ups
9 thrusters
9 chest to bar/pull ups
12 thrusters
12 chest to bar/pull ups
15 thrusters
15 chest to bar/pull ups
18 thrusters
18 chest to bar/pull ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Score: Reps

Notes:
Use the CNS prep to get a good idea of a weight you should be using, guidelines are around 30-50% of what you hit for your single.

Saturday 3.24

FIT

3 Minute Bike for Calories
2 Minute Burpee Box Step Over /NPBP
1 Minute Kettlebell Swings
+
rest 3 minutes
x2 Rounds

COMP

3 Minute Bike for Calories
2 Minute Burpee Box Jump Overs 24/20
1 Minute Power Cleans 135-155/85-105
+
rest 3 minutes
x2 Rounds

Score: Total Repetitions

Sunday 3.25

FIT & COMP

A.

Warm Up

Side Plank ClamShells
Shoulder Taps
Bear Crawls
Band Resisted Dead Bugs

B.

5 Rounds
5 Heavy Front Squats – HEAVY
30 Double Unders/30 Singles
rest 2 minutes between rounds

 

Programming Week of 3.12

By: 0

Whats going on this week!

 

Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol

BRING A FRIEND DAY! Saturday March 17th

Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

 

Monday 3.12

FIT

A.
Every 90 seconds, for 18 minutes – 3 Sets, BUILD
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps  x 10 each leg – or Max Plank on Elbows

B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – Strict Pull-Ups/Ring Rows x Max Reps in 40 seconds *does not have to be unbroken
Minute 2 – Alternating Dumbbell /KB Snatches x 20 reps

COMP

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Score:
A, Fit: Sn Grip RDL. Comp: Snatch.
B. Fit: Total pull ups and snatch weight. Comp: Snatch Weight.

Notes:
Fit and Comp Warm Up: Main skill today will be covering the Snatch grip RDL, Z-press, and L-sit taps.

Comp is responsible for figuring out their own timekeeping for A.

Tuesday 3.13

FIT

A.
Every 2 minutes, for 18 minutes, 2 sets, BUILD
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Unbroken Russian Kettlebell Swings x 30 reps
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111

B.
For time – 9 minute cap
40/30 Calories of Rowing
30/20 Calories of Assault Bike
20 Goblet Squats
40 Jumping Lunges/Reverse Alt Lunges

COMP

A.
Back Squat – every 2 minutes
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%

B.
For time – 9 minute cap
40/30 Calories of Rowing
30/20 Calories of Assault Bike
10 Front Squats (M:135-155 – F:85-105 lbs)
20 Burpee Box Jump-Overs 24″/20″
10 Front Squats (M:135-155 – F:85-105 lbs)

Score: A. Back Squat Weight. B. Time or reps in cap.

Notes:
Fit & Comp Warm Up: quick primer for back squat, comp will go to build up to their 75-80% first set while fit gets settled into KBS and SADBR.

Wednesday 3.14

FIT

A.
Every 90 seconds, for 18 minutes 3 Sets each, BUILD
Station 1 – Dumbbell Bench Press *Neutral Grip x 8-10 reps @ 2111
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3 – Sit Ups x 10-20 reps @ 3011
Station 4 – Side Plank x Max or 45 seconds each side – whichever comes first

B.
Complete as many rounds and reps as possible in 12 minutes:
9 Single Arm Dumbbell/KB Push Presses
12 Push-Ups
15 Russian Kettlebell Swings

COMP

A.
Take 20 minutes to build to today’s 2-RM Bench Press

B.
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (M:185-225/F:135-155 lbs)
12 Single Arm Dumbbell Push Press (50/35 lbs) *12 ea arm.
12 Ring Dips

Score: A, bench weight. B,total reps.

Notes:
Fit & Comp Warm Up: Dumbell bench, supinated grip row are the primers in the warm up.

Thursday 3.15

FIT & COMP

7 Minute Amrap
Row 400/300 Meters
Run 400 Meters
Bike 30/20 Cals
50 Double-Unders/Singles
rest 3 minutes between sets
x4 sets

Score: Rounds + Reps – score rounds separately.

Looking for consistency in where you sit round to round here.

 

Friday 3.15

Yep.

For time-9 Minute Cap (the whole thing)
21 deadlifts
21 hand-release push-ups
15 deadlifts
15 hand-release push-ups
9 deadlifts
9 hand-release push-ups

*note: now you’ll add 25% to whatever was just on the bar for the second set of 21.15.9

21 deadlifts
50-ft. bear crawl
15 deadlifts
50-ft. bear crawl
9 deadlifts
50-ft. bear crawl

Score: time, or reps in cap

Notes – be conservative on the first 21.15.9 in preparation for having 25% more on the bar

If you want to do the “scaled”version for the open, its 135/95, then 185/135

SATURDAY BRING A FRIEND DAY 3.17

Fit & Comp

Man OverBoard – Teams of 5 – 15 minute amrap

Station 1: Pace Setter: 100 Yard Single Arm Farmers Walk
Station 2: Calorie Assault Bike
Station 3: Ball Slam
Station 4: Calorie Row
Station 5: Rest

Accumulate as many reps at each station as possible within the time. You can only transition once the pace setting has come in and you get tagged out.

Sunday 3.18

Fit & Comp

A.

5 Sets
20 Landmine Twists
10 Landmine Rows each arm

B.

3 Sets Hard

Bike 15 Calories
30s Side plank each side

Programming Week of 3.5

By: 0

Whats going on this week!

 

No big things other than the open – but…leaving us a review is pretty cool!

Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

 


Monday 3.5

FIT

A.
Three sets of:
60s to perform: Strict Shoulder Press x 8 reps @ 2111, build
Rest 60 seconds
60s to perform: Strict Ring Rows x 8 reps @ 2110
Rest 60 seconds
60s to perform: Plank Hold on hands x 60 seconds or Max attempt
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell/KB Push Press
20 Mountain Climbers
(every step is a rep)

Rest 4 minutes then perform

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Bench Dips
10 No Push Up Burpees

COMP

A.
Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95

Then rest two minutes, and when the running clock reaches 12:00…

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

*Comp is responsible for their own timekeeping

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups/Pull Ups

Rest 4 minutes, and when the running clock reaches 8:00…

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees

Score: A, heaviest press weight for both fit/comp. B, reps. C, reps.

Tuesday 3.6

FIT

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Medicine Ball Leg Curls x 15-20 reps @ 1010
Station 2 – Weighted Sit Ups/Sit Ups x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111, build

B.
15 Minute Amrap – Teams of 2, alternating rounds
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike

COMP

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift

B.
15 Minute Amrap – Teams of 2, alternating rounds
24 Russian Kettlebell Swings 70/55
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/55
12 Box Jumps 24/20

Score: A, bent row weight/deadlift weight. B, rounds + reps.

Notes: Person 1 will perform and entire round, then person 2 will perform an entire round.

Wednesday 3.7

FIT

A.

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15-20 Wall Balls / Goblet Squats
Minute 3 – 15-25 Push-Ups
Minute 4 – 15 DB Box Step-Ups or Box Step Ups
Minute 5 – 30-Second Front Leaning Rest on Rings or Max Plank on Hands

COMP

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings

Score: don’t score it, just do it with quality and intent.

Thursday 3.8

FIT

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Rows x 10 reps
Interval 2 – Reverse Snow Angels x 7-10 reps @ 2020
Interval 3 – Down Dog Shoulder Taps x 20-30 reps
Interval 4 – 10-20 Russian Twists (with plate)

B.
For time – 10 minute cap
Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Hanging Leg Raises

COMP

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(just do a max or scale to tuck if you cannot get it in the time allotted)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps @ 2020

B.
For time – 10 minute cap
Row 1000 Meters
50 Single-Arm Dumbbell Snatches 50/35
30 Toes to Bar

Score: A, nothing. B,time.

Friday 3.9

FIT

A. 15 minutes to establish an Overhead squat/front squat x3

B.

For time – 14 minute cap

2 rounds

100/50 singles

20 goblet squats

100/50 singles

12 Ring rows

100/50 singles

20 db/kB snatches

100/50 singles

12 ring rows

COMP

A. 15 minutes to establish a overhead squat heavy single

B.

2 rounds – 14 minute cap

100 dbl

20 ohs @50%

100 dbls

12 ring muscle ups/chest to bar

100 dbls

20 db/kB snatches 50/35

100 dbls

12 ring muscle ups/ chest to bar

score a. Weight b. Reps in cap or time

notes. For comp if competitive weight is less than your 50% use competitive weight of 115/80

Saturday 3.10

FIT & COMP

Teams of 2 – 10 Minute Amrap, alternating rounds

5 Power Cleans

10 Hand Release Push Ups

rest 5 minutes

Teams of 2 – 10 minute Amrap, alternating rounds

5 Shoulder to Overhead

10 Kettlebell Swings

Score: total reps for wod 1, and total reps for wod 2 separately

Sunday 3.11

FIT & COMP

Flow Work

40 Minute Amrap

Bike 10 Cals

Overhead Walk 20 yards each arm

Row 10 Cals

Plank on Rings/Hands 20-30s

30 Singles

8 Sots Press or 30s Bottom of Squat hold