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Programming 10.24 – 10.30

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-10-24
End Date: 2020-10-30

Saturday October 24, 2020
Title: Saturday

Warmup: I’ll be coaching, I prefer to create the warm up based on who I see in class 🙂

A) Mixed Modal Work – Constant Variance: 3 Sets; for consistency
A. 1k Assault Bike
B. 20 Wall Balls
C. 30 Alternating Hang DB Snatch
D. 40 Doubles or 120 Singles
E. 500 Row
rest 5 minutes between sets

Set 1: ABCDE
Set 2: EADCB
Set 3: CBAED

*Goal; same time each set
*Choose modifications you are confident you can move with

—–

Sunday October 25, 2020
Title: Sunday

A) Mixed Cyclical Work: 40 Minute Amrap

3 Sets
18/15 Cal Bike
7 No Push Up Burpees
30s Dual KB Front Rack Hold
+
3 Sets
30 JR Singles
20 Alternating Step Ups
30 JR Singles
20s Side Plank/side

—–

Monday October 26, 2020
Title: Wk 7 – Monday

A) Notes: Whiteboard score is your squatting weight
B) Warm Up: 8 Min Amrap
5 Side Plank Clamshells/side
30s Dead Bug March
@32X1; x3 KB Squat Pressout
8 KB Good Mornings
+
Take a few minutes to work up in the back squat

C) Squat Work – 10 min: Option 1: Back Squat
Every 2:30
6.4.4.2

Option 2: Goblet squat
Every 2:30 x 4 Sets
@30X1; x9-12

Notes:
Choose the goblet squat if you are still working on the pattern of the squat – a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets

D) Mixed Modal Pull / Squat Focused: 5 Sets; 23 Minute Cap
15/12 Cal Bike
8 Three Point Row Left Arm
8 Three Point Row Right Arm
10 Box Jumps with Step Down
12 Air Squats
rest 2 minutes

Intent: sustainability and quality

—–

Tuesday October 27, 2020
Title: Tuesday

A) Notes: Whiteboard score is the floor press weight

*take around 6-8 minutes between B and C to warm up for the Mixed Modal piece – go through the movements yourself to ensure you are comfortable with them
B) Warm Up: 10 Minutes to perform hang power clean and push press work
+
6 minutes to warm up to your Floor Press weight
C) Press Work – 10 Min: Option 1: Glute Bridge Barbell Floor Press
Every 2:30
x9.6.5.4

Option 2:
Every 2:30 x 4 Sets
Glute Bridge Barbell Floor Press x 8-10
D) Mixed Modal Bend / Push Focused: Option 1: higher skill
12 Min Amrap
30 Double Unders or 90 Singles
5 Hang Power Clean
5 shoulder to overhead
10 Burpees Over Bar
rest 30s

Option 2:
12 Min Amrap
30 Doubles or 90 singles
8 No Push Up Burpees
16 American KBS
rest 30s

*intent; sustainability and quality
*choose an option you’re comfortable with performing the movements at speed. be honest with your abilities.

—–

Wednesday October 28, 2020
Title: Wednesday

A) Notes: Whiteboard Score is your fastest to slowest round AND total reps

Fastest; 2:15
Slowest; 2:20
400 reps

B) Warm Up: A few light rounds – about 4-5 practicing using your timer and increasing your pace slightly
30s Assault Bike
5 Sit Ups
5 Step Ups
C) Sustainable Work: 35 Min Amrap
20/15 Cal Bike or Row
10 Sit ups
10 Step Ups

*intent: consistency in round times, your ability to sustain quality movement (don’t go at a near death pace) and practicing using your timer – just hit lap every time to start a new round 🙂

if you don’t have a timer or don’t want to use one – no worries, track your total reps performed 🙂

—–

Thursday October 29, 2020
Title: Thursday

A) Notes: No scores today, just some accessory work
B) Warm Up: 3 minute assault bike; smooth pace
+
EMOM x 7 Minutes
10s Tough assault bike
Coast remaining time

*if rowing, perform 15s tough row, and coast remaining time
C) Pull Work – 15 Min: EMOM x 5 Sets
M1. 8-10 Single Arm Hammer Curl Left Arm
M2. 8-10 Single Arm Hammer Curl Right Arm
M3. 8-10 Dumbbell or KB Pullovers
D) Glute Work – 16 Min: EMOM x 4 Sets
M1. 8-10 Single Leg Glute Bridge Left Leg
M2. 8-10 Single Leg Glute Bridge Right Leg
M3. 10-12 Banded Clamshells Left Leg
M4. 10-12 Banded Clamshells Right Leg

—–

Friday October 30, 2020
Title: Friday

A) Notes: Whiteboard score – DL weight
B) Warm Up: 15 Minutes to Warm up with the power snatch or variations – the coach will walk everyone through these
C) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation

*Intent = skill work
Modifications are; Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
D) Push / Bend Accessory: 12 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles
rest 30s

 

Programming 10.17 – 10.23

By: 0

Workout Log: CFSB – Class Programming

Saturday October 17, 2020
Title: Saturday

Warmup: I’ll be coaching, I prefer to create the warm up based on who I see in class 🙂

A) Mixed Modal Work: For Time(s) 35 minute total cap
2k Assault Bike
30 Wall Balls
40 Alternating Hang DB Snatch
50 Doubles or 150 Singles
1k Row
+
rest 5 minutes
+
1k Row
50 Doubles or 150 Singles
40 Alternating Hang DB Snatch
30 Wall Balls
2k Assault Bike

*Choose modifications you are confident you can move with

—–

Sunday October 18, 2020
Title: Sunday

A) Mixed Cyclical Work: 40 Minute Amrap

3 Sets
15/12 Cal Bike
30s Dual KB Front Rack Hold
+
50 Alternating Step Ups
+
3 Sets
50 JR Singles
5 No Push Up Burpees
20s Side Plank/side

—–

Monday October 19, 2020
Title: Wk 6 – Monday

Warmup: 8 Min Amrap
12-16 Alternating in place lateral banded Walk
@3331; x3 Goblet Squats
30s Dead Bug
8 KB Good Mornings
+
Take a few minutes to work up in the back squat

A) Notes: Whiteboard score is your squatting weight
B) Squat Work – 10 min: Option 1: Back Squat
Every 2:30
7.5.5.3

Option 2: Goblet squat
Every 2:30 x 4 Sets
@30X1; x9-12

Notes:
Choose the goblet squat if you are still working on the pattern of the squat – a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets

C) Mixed Modal Pull / Squat Focused: 5 Sets; 23 Minute Cap
12 Air Squats
8 Three Point Row Left Arm
10 Box Jumps with Step Down
8 Three Point Row Right Arm
15/12 Cal Bike
rest 2 minutes

Intent: sustainability and quality

—–

Tuesday October 20, 2020
Title: Tuesday

Warmup: 10 Minutes to perform hang power clean and push press work
+
6 minutes to warm up to your Floor Press weight

A) Notes: Whiteboard score is the floor press weight

*take around 6-8 minutes between B and C to warm up for the Mixed Modal piece – go through the movements yourself to ensure you are comfortable with them
B) Press Work – 10 Min: Option 1: Glute Bridge Barbell Floor Press
Every 2:30
x10.7.5.5

Option 2:
Every 2:30 x 4 Sets
Glute Bridge Barbell Floor Press x 8-10
C) Mixed Modal Bend / Push Focused: Option 1: higher skill
12 Min Amrap
30 Double Unders or 90 Singles
5 Hang Power Clean
5 shoulder to overhead
10 Burpees Over Bar
rest 60s

Option 2:
12 Min Amrap
30 Doubles or 90 singles
8 No Push Up Burpees
16 American KBS
rest 60s

*intent; sustainability and quality
*choose an option you’re comfortable with performing the movements at speed. be honest with your abilities.

—–

Wednesday October 21, 2020
Title: Wednesday

Warmup: Take a moment to do a few mini rounds to dial this work in
3-4 Sets;
30s on bike
5 sit Ups
5 Step Ups
continuous movement

A) Notes: Whiteboard score is the difference between your fastest and slowest round time 🙂

for instance if my fastest round was
1:30
and my slowest round was
1:55
Then my score is
:25

The goal is to have the LOWEST score today 🙂
B) Sustainable Work: 12 Sets for time – 27 min cap
15 Cal Bike or Row
10 Sit ups
10 Step Ups
30s Rest after each round

*intent: sustainable
*practice timing each round individually – focus is same round times every round

—–

Thursday October 22, 2020
Title: Thursday

Warmup: 3 minute assault bike; smooth pace
+
EMOM x 6 Minutes
10s Tough assault bike
Coast remaining time

*if rowing, perform 15s tough row, and coast remaining time

A) Notes: No scores today, just some accessory work
B) Pull Work – 12 Min: EMOM x 4 Sets
M1. 8-10 Single Arm Hammer Curl Left Arm
M2. 8-10 Single Arm Hammer Curl Right Arm
M3. 8-10 Dumbbell or KB Pullovers
C) Glute Work – 12 Min: EMOM x 3 Sets
M1. 8-10 Single Leg Glute Bridge Left Leg
M2. 8-10 Single Leg Glute Bridge Right Leg
M3. 10-12 Banded Clamshells Left Leg
M4. 10-12 Banded Clamshells Right Leg

—–

Friday October 23, 2020
Title: Friday

Warmup: 15 Minutes to Warm up with the power snatch or variations – the coach will walk everyone through these

A) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation

*Intent = skill work
Modifications are; Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
B) Push / Bend Accessory: 12 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles
rest 60s

—–

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Programming 10.10 – 10.16

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-10-10
End Date: 2020-10-16

Saturday October 10, 2020
Title: Saturday

Warmup: I’ll be coaching, I prefer to create the warm up based on who I see in class 🙂

A) Mixed Modal Work: 2 Sets For time – 35 Minute Cap for both
2k Assault Bike
30 Wall Balls
40 *Alternating Hang DB Snatch
50 Double Unders or 150 Singles
1k Row
Rest 5 minutes between sets

*Choose modifications you are confident you can move with

—–

Sunday October 11, 2020
Title: Sunday

A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap
400m Bike
30yard/arm SA Farmers Carry
200m Run
20 yard bear crawl
30yard SA OH DB or KB Carry/arm

—–

Monday October 12, 2020
Title: Wk 5 – Monday

Warmup: EMOM x 2 Sets
M1. 30s of Alternating in place Monster walks – FWD BACKWARD
M2. 6-8 Counterbalance squats
M3. 20-35s Forearm Plank
+
8 Minutes to build to your back Squat

A) Notes: Whiteboard Score
Back Squat weight and three point row weight

Notes
You can start on the Pull/core piece if there aren’t enough racks
B) Back Squat – 9 min: Every 3 min
9.7.5
C) Pull + Core – 9 min: Every 3 min x 3 Sets
5-7 Three Point Row/arm
20-30s Side Plank/side OR modification

Side Star Plank, or KB Side Star Plank
D) Pull + Breathing – 9 min: 9 Min Amrap
8 Reverse Barbell Curls
8 Supine KB Pullovers
15/12 Cal Bike

—–

Tuesday October 13, 2020
Title: Tuesday

Warmup: 10 Minutes to cover and move through
Hang Power Clean and Push Press
+
8 Minutes to build in the BB Floor Press

A) Glute Bridge Barbell Floor Press – 12 Min: Every 3 Minutes
x 11.9.7.5
B) Push / Bend Accessory: 15 Min Amrap
5 Hang Power Clean
rest 15s
5 Push Press
rest 15s
10 Box Jumps w/Step Down
rest 30s

*feel free to make adjustments across sets
*modify to a movement you can express , HPC or RDL

—–

Wednesday October 14, 2020
Title: Wednesday

Warmup: no warm up – get it

A) MAP 10: 20 Min Amrap
10 American KBS
200m Run
30s Forearm Plank
+
rest/walk 10 Minutes
+
20 Min Amrap
10 American KBS
200m Run
30s Forearm Plank

*this pace should be something you can nail right away, with no warm up, and stay consistent with

—–

Thursday October 15, 2020
Title: Thursday

Warmup: 9 Minute Amrap
10 Push Up Plus
5/Side – Side Lying Arm Sweep
50 JR Singles

A) Strict Pull Up – 12:00: At the top of a 3:00 Mark
x 4 Sets

Weighted Pull Up – Pronated x 6-8
or
Max Unbroken Set of Strict Pronated Pull ups
or
Max Unbroken Set of Negatives *stop once you can no longer maintain the tempo
or
Max Unbroken Set of Ring Rows

Notes
-No Bands
-With the exception of the weighted pull up, try to stay in the 5-10 range
-there is enough time in the 3:00 for everyone to alternate and avoid one another
B) Map 7 Intervals – SL – 25 minutes: 10 Min Amrap
30 Cal bike or Row
40 Double Unders or 120 Singles
30 Box Step Ups
rest 5 minutes
x 2 Sets

—–

Friday October 16, 2020
Title: Friday

Warmup: 10 Minutes to Warm up with the power snatch or variations – the coach will walk everyone through these

A) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation

*THIS is the context for skill work today
Power Snatch, Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
B) Push / Bend Accessory: 15 Min Amrap
5 Deadlifts; tough but pretty
rest 15s
6-8 Single Arm Push Press/side *tough
rest 15s
6-10 Strict Push Ups
rest 30s

 

Programming 10.3 – 10.9

By: 0

Workout Log: CrossFit class
Start Date: 2020-10-03
End Date: 2020-10-15

Saturday October 3, 2020
Title: Saturday

Warmup: I’ll be coaching, I prefer to create the warm up based on who I see in class 🙂

A) Muscle Endurance Work: 2 Sets For time – 35 Minute Cap
1k Row
30 Wall Balls
50 Russian KBS
50 Double Unders or 150 Singles
2k Assault Bike
Rest 5 minutes between sets

*Choose modifications you are confident you can move with

—–

Sunday October 4, 2020
Title: Sunday

A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap
400m Bike
30yard/arm SA Farmers Carry
200m Run
20 yard bear crawl
30yard SA OH DB or KB Carry/arm

—–

Monday October 5, 2020
Title: Wk 4 – Monday

Warmup: EMOM x 2 Sets
1. 30s of Alternating in place Lateral Banded Walk
2. 6-8 Counterbalance squats
3. 20s Forearm Plank
+
8 Minutes to build to your 10

A) Notes: Whiteboard Score
Back Squat weight and three point row weight

Notes
You can start on the Pull/core piece if there aren’t enough racks
B) Back Squat – 9 min: Every 3 min
10.8.6
C) Pull + Core – 9 min: Every 3 min x 3 Sets
6-8 Three Point Row/arm
20-30s Side Plank/side
D) Pull + Breathing – 9 min: 9 Min Amrap
10 Drag Curls
10 Supine KB Pullovers
10 Cal Bike

—–

Tuesday October 6, 2020
Title: Tuesday

Warmup: 10 Minutes to cover and move through
Hang Power Clean and Push Press
+
8 Minutes to build in the BB Floor Press

A) Glute Bridge Barbell Floor Press – 12 Min: Every 3 Minutes
x 12.10.8.6
B) Push / Bend Accessory: 15 Min Amrap
5 Hang Power Clean
rest 30s
5 Push Press
rest 30s
10 Box Jumps w/Step Down
rest 60s

*feel free to make adjustments across sets
*modify to a movement you can express , HPC or RDL

—–

Wednesday October 7, 2020
Title: Wednesday

Warmup: no warm up – get it

A) MAP 10: 20 Min Amrap
3 No Push Up Burpees
6 Air Squats
9 American KBS
12 Cal Bike or Row
+
rest/walk 10 Minutes
+
20 Min Amrap
3 No Push Up Burpees
6 Air Squats
9 American KBS
12 Cal Bike or Row

*this pace should be something you can nail right away, with no warm up, and stay consistent with

—–

Thursday October 8, 2020
Title: Thursday

Warmup: 9 Minute Amrap
10 Scap Pulls
10 Alternating Plank March
50 JR Singles
10 Reverse Lunges in Place

A) Strict Pull Up – 12:30: At the top of a 2:30 Mark
x 5 Sets

Max Unbroken Set of Strict Pronated Pull ups
or
Max Unbroken Set of Negatives *stop once you can no longer maintain the tempo
or
Max Unbroken Set of Ring Rows

Notes
-No Bands
-Choose something you can at least hit 5 pretty reps at
-there is enough time in the 2:30 for everyone to alternate and avoid one another
B) Map 7 Intervals – SL – 25 minutes: 10 Min Amrap
20 Cal bike or Row
30 Double Unders or 90 Singles
20 Box Step Ups
rest 5 minutes
x 2 Sets

—–

Friday October 9, 2020
Title: Friday

Warmup: 10 Minutes to Warm up with the power snatch or variations – the coach will walk everyone through these

A) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation

*THIS is the context for skill work today
Power Snatch, Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
B) Push / Bend Accessory: 15 Min Amrap
5 Deadlifts; tough but pretty
rest 30s
6-8 Single Arm Push Press/side *tough
rest 30s
6-10 Strict Push Ups
rest 30s

 

Programming 9.26 – 10.02

By: 0

Start Date: 2020-09-26
End Date: 2020-10-02

Saturday September 26, 2020
Title: Saturday

Warmup: 10 Minute Amrap; warm up pace
5 Prisoner Kang Squats
60s Assault BIke
12 Alternating Step Ups
30 JR Singles or 10 Double Unders

A) Grind Work: 3 Sets; 7 Minute Amrap
45 Russian KBS
50 Double Unders or 150 Singles
30 Box Jumps w/SD
400m Assault Bike
5 Minute Rest between sets

Notes:
Choose a tough weight for the KB, this is meant to be somewhat grindy

—–

Sunday September 27, 2020
Title: Sunday

A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap
1200m Bike
30s Forearm Plank
400m Run
30yard OH DB or KB Carry/arm

—–

Monday September 28, 2020
Title: Week 3 Monday

Warmup: 6 Minute Amrap
10 Alternating Front to Side Plank
20s Isometric Split Squat Hold/leg
10 Alternating Active Straight Leg Raise

A) Notes / Whiteboard Scoring: We are dropping the tempo on some of this work, and picking up the reps!

Score your weight for the RFESS and Three Point Row
B) SA Pull / SL Squat – 24 Minutes: Every 2 Min x 3 Sets
1. Three Point DB Row L Arm x15-20
2. Rear Foot Elevated Split Squat L Leg x15-20
3. Three Point DB Row R Arm x15-20
4. Rear Foot Elevated Split Squat R Leg x15-20

Notes:
Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge
C) Core / Pull / SL Squat Accessory: 10 Minute Amrap
10 Barbell Curls
20 Reverse Lunges
30 Abmat Sit Ups

*continuous movement with very little breaking, choose weights that allow for that

—–

Tuesday September 29, 2020
Title: Tuesday

Warmup: Move right into the Aerobic Work

A) Note / Whiteboard Scoring: Not a huge amount of adjustments here, note the lack of tempo in the LM Press and increased rest as a chance to load slightly heavier.
B) FB Mixed Modal Aerobic Work – Sustainable: 15 Min Amrap
3 Push Ups
5 Air Squats
7 Russian KBS
20s Reverse Plank Bridge
10 Cal Bike or Row

*the modifications you choose should be something you can hold for a 45 minute amrap. focus on quality and sustainability here. You should feel as though you are PRIMED UP for the next piece, not exhausted moving into it.

C) DL Bend + Glute Superset – 12 Min: Every 2 Min x 3 Sets
1. Dumbbell RDL x15-20
2. 20 Alternating Lateral Banded Walk (in place marching back and forth)

D) SA Push – 12 Min: Every 2 minutes x 3 Sets
1. Single Arm Landmine Press L Arm x15-20
2. Single Arm Landmine Press R Arm x15-20

—–

Wednesday September 30, 2020
Title: Wednesday

Warmup: Get right into it today

A) Notes / Whiteboard Scoring: Class: No score, get in and move

You may start on a different modality
B) Map 10: 12 Min Amrap
15/12 Cal Bike
20s Side Plank/side
2 min rest

12 Min Amrap
5 No Push Up burpees
50 yard Farmers Walk
2 min rest

12 Min Amrap
30 Doubles or 90 Singles
20 Alternating Box Step Ups

—–

Thursday October 1, 2020
Title: Thursday

Warmup: 12 Min Amrap
10 Goblet Good Mornings *keep this attached to your chest
10 Beautiful Air Squats
20s Quadruped Plank
+
5 Minute Foam Roll – all over

A) Notes / Whiteboard Score: Class: Score last pendlay row and back squat weight
B) Pendlay Row: Every 2:30
20.15.12.10.8

*build across sets

C) Back Squat : Every 2:30
15.12.10.8.8
*build across sets

—–

Friday October 2, 2020
Title: Friday

Warmup: 7 Min Amrap
10 KB Good Mornings *on back this time
10 Prone Y
10 Drop Squats *into quarter squat

A) Notes / Whiteboard Score: Class: Score Floor press and bend work weight
B) Glute Bridge Barbell Floor Press: Every 2:30
20.15.12.10

Build across sets
C) Bend Work: Every 2:30 x 4 Sets
TNG Power Clean
x4.4; rest 20s between clusters

PC x 4.4; cluster set – rest 20s between
Hang Muscle Clean x 10
RDL x 10
D) Push w/High Breathing Rate: 12 Min Amrap
10 UB Push Press
15 UB Russian KBS
300m Run
rest 60s between

 

Programming 9.19 – 9.25

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-09-19
End Date: 2020-09-25

Saturday September 19, 2020
Title: Saturday

Warmup: 3 minute Row; increase pace slightly each minute
+
3 Minute Bike; increase pace slightly each minute
+
Find your Farmers walk weight. which should be TOUGH *DB or KB is fine

A) Grind Work: 4 Sets
50 Yard Farmers Walk *tough
400m Bike
50 Yard Farmers Walk *tough
400 Bike
50 Yard Farmers Walk *tough
5 minutes rest

Notes:
Timing this out at a leisurely pace, should take no more than 4:30 a round, the coach should note that if it takes longer – adjust the weight on the walks and the volume on the row/bike

—–

Sunday September 20, 2020
Title: Sunday

A) Mixed Modal Aerobic Work Option 1: 40 Minute Amrap
1k Bike
12 Prisoner Walking Lunges
5 Arms Only Inchworms
80m Dual KB Front Rack Carry
50 Jump Rope Singles
20 Step Ups
10 No Push Up Burpees
B) Mixed Modal Aerobic Work Option 2: 40 Minute Amrap
1k Bike
20 Prisoner Walking Lunges
2 Wall Walks
80m Dual KB Front Rack Carry
100 Jump Rope Singles, every 25 stop and perform 3 burpees
20 Step Ups

—–

Monday September 21, 2020
Title: Week 2 Monday

Warmup: 10 Minute Amrap
45s/side Quick Passes Foam Rolling Hip Area
5 Side Plank Clamshells/side
10 Alternating Windshield Wipers

A) Notes: The volume has went up for the strength work this week! shoot for the high end of the rep ranges!

Class: Score your DB row and Split Squat weight
B) SA Pull / SL Squat – 24 Minutes: Every 90s x 4 Sets
1. Three Point DB Row L Arm @30X2; x10-12
2. Rear Foot Elevated Split Squat L Leg @3030; x10-12
3. Three Point DB Row R Arm @30X2; x10-12
4. Rear Foot Elevated Split Squat R Leg @3030; x10-12

Notes:
Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge
C) Core / Pull / SL Squat Accessory – 15 Minutes: 4 Sets; max reps at each
30s Abmat Sit Ups
15s Rest
30s Single Arm Ring Row Left Arm
15s Rest
30s Single Arm Right Row Right Arm
15s Rest
30s Goblet Reverse Lunges
15s Rest
30s Forearm Plank
15s Rest

—–

Tuesday September 22, 2020
Title: Tuesday

Warmup: 10 Min Amrap; for quality
10 Prone T
5 Toes Elevated Jefferson Curls *on 25# plate
12 Alternating Deadbug with Overhead Reach

A) Note: Class: Score your DB RDL and SA Landmine Press weight
B) DL Bend / Core – 12 minutes: Every 90s x 4 Sets
1. Dumbbell RDL @ 3111; x10-12
2.Alternating Front to Side Plank *pause 1 count in each position x 12-14
C) SA Push – 12 minutes: Every 90s x 4 Sets
1. Single Arm Landmine Press L Arm @31X1; x10-12
2. Single Arm Landmine Press R Arm @31X1; x10-12
D) 10 Minute Amrap: 30 Alternating Quadruped Shoulder Taps
30 Russian Kettlebell Swings

Notes
*choose a tough weight for the russian KBS, I don’t expect you to straight set them

—–

Wednesday September 23, 2020
Title: Wednesday

Warmup: Get right into it with part A!

A) Notes: Class: No score, get in and move
B) Mixed Cyclical – 41 Minutes: 3 Sets
2:30 Bike
1:00 Rest
2:30 Amrap; 30 Jump Rope Singles + 5 No Push Up Burpees
1 minute rest
2:30 Row
1:00 Rest
2:30 Amrap; 100yard Run + 10 Box Step Ups
1:00 Rest

Notes: you may start on different things
C) Core / Glute – 8 Minute Amrap: 20-30s Weighted Plank
Weighted Glute Bridge; x12-15

*use a barbell or DB in the weighted GB
*no tempo – just control it now
*load heavier on the weighted plank

—–

Thursday September 24, 2020
Title: Thursday

Warmup: 10 Minute
20 Alternating Steps Lateral Banded Walk *in place
10 Box Jumps w/Step Down
10 Prisoner Good Morning
10 Scap Push Ups

A) Notes: Class: Score pendlay row and back squat weight
B) Pendlay Row: Every 2:00 x 4 Sets
x15-20 Reps

C) Back Squat : Every 2:00 x 4 Sets
x10-12
D) SA Pull / Squat Accessory: 9 Minute Amrap
8 SA UB KB Cleans/arm
8 Single Arm KB Front Rack Reverse Lunges/arm
30 Double Unders
rest 30s

*keep the same side/leg lunging backward that you have the KB racked in.
90 Singles for 30 doubles

—–

Friday September 25, 2020
Title: Friday

Warmup: 6 Minute Amrap
10 Alternating Active Straight Leg Raise
5 Jefferson Curls
6 Prone Y
+
In regards to the Power Clean: Take a moment to align the best movements to members. Keep it to something you can EXPRESS today, something you KNOW.

A) Notes: Class: Score Floor press and bend work weight
B) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets
x15-20 Reps
C) Bend Work: Every 2:00 x 4 Sets
x5 TNG Power Clean

*okay this time, straight Power Clean from the floor or any modification below

PC x 5
Hang Muscle Clean x 8
RDL x 8
D) Push w/High Breathing Rate: 5 Sets for times; 14 Minute Cap
15 UB Push Press
300m Run
rest 60s between

 

 

Programming 9.12 – 9.18

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-09-12
End Date: 2020-09-18

Saturday September 12, 2020
Title: Saturday

Warmup: I’m coaching this..so I like to come up with the warm up one I see who is in class 🙂

A) Accumulation and Practice: 3 Sets

3 Minute Amrap
10 Burpees or No Push Up Burpees
10 Single Arm Box Step Up and Over

3 Minute Rest

3 Minute Amrap
100m Run
20 Alternating DB/KB Snatch

3 Minute Rest

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday September 13, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today along with Lactic Power Work
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 50s Assault BIke @ moderate
7:30 Rest
55s Assault Bike @ moderate
8:15 Rest
60s @ 100% Max Effort

—–

Monday September 14, 2020
Title: Monday

Warmup: 10 Minute Amrap
45s/side Quick Passes Foam Rolling Hip Area
5 Side Plank Clamshells/side
10 Alternating Windshield Wipers

A) SA Pull / SL Squat – 24 Minutes: Every 90s x 4 Sets
1. Three Point DB Row L Arm @30X2; x8-10
2. Rear Foot Elevated Split Squat L Leg @3030; x8-10
3. Three Point DB Row R Arm @30X2; x8-10
4. Rear Foot Elevated Split Squat R Leg @3030; x8-10

Notes:
Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge
B) Core / Pull / SL Squat Accessory – 9 Minutes: 4 Sets; max reps at each
45s Single Leg V-Up – Med Ball / Alternating
45s Reverse Lunges
45s Reverse Plank Bridge

C) Notes: Score your DB row and Split Squat weight

—–

Tuesday September 15, 2020
Title: Tuesday

Warmup: 10 Min Amrap; for quality
10 Prone T
5 Toes Elevated Jefferson Curls *on 25# plate
12 Alternating Deadbug with Overhead Reach

A) DL Bend / Core – 12 minutes: Every 90s x 4 Sets
1. Dumbbell RDL @ 3111; x8-10
2.Alternating Front to Side Plank *pause 1 count in each position x 8-10
B) SA Push – 12 minutes: Every 90s x 4 Sets
1. Single Arm Landmine Press L Arm @31X1; x8-10
2. Single Arm Landmine Press R Arm @31X1; x8-10
C) 9 Minute Amrap: 12′ Quadruped Crawl Forward
12′ Reverse Bear Crawl Backward
12′ Quadruped Crawl Forward
12′ Reverse Bear Crawl Backward
15 American KBS

Notes
the bear crawls are hips down, back and forth in your box

D) Note: Score your DB RDL and SA Landmine Press weight

—–

Wednesday September 16, 2020
Title: Wednesday

Warmup: Get right into it with part A!

A) Mixed Cyclical – 31:30 Minutes: 3 Sets
2:30 Bike
1:00 Rest
2:30 Row
1:00 Rest
2:30 Amrap; 100yard Run + 10 Box Step Ups
1:00 Rest

Notes: you may start on different things
B) Core / Glute – 15 minute: Every 90s x 5 Sets
1. 30-60s Weighted Plank
2. Weighted Glute Bridge @20X1; x8-10

*use a barbell or DB in the weighted GB
C) Notes: Score your weighted glute bridge

—–

Thursday September 17, 2020
Title: Thursday

Warmup: 10 Minute
20 Alternating Steps Lateral Banded Walk *in place
10 Box Jumps w/Step Down
10 Prisoner Good Morning
10 Scap Push Ups

A) Pendlay Row: Every 2:00 x 4 Sets
x12-15 Reps

B) Back Squat : Every 2:00 x 4 Sets
x8-10
C) SA Pull / Squat Accessory: 15 Minute Amrap
10 SA UB KB Cleans/arm
16 UB Barbell Front Rack Reverse Lunges
45 Double Unders
rest 60-90s

—–

Friday September 18, 2020
Title: Friday

Warmup: 10 Minute Amrap
12 Alternating Active Straight Leg Raise
5 Slow Jefferson Curl on Wall
8 Prone Y
8 Prone T
10 American KBS

A) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets
x12-15 Reps
B) Bend Work: Every 2:00 x 4 Sets
x5 TNG Power Clean *above knee

PC, Muscle Clean, or RDL
C) Push w/High Breathing Rate: 5 Sets for times; 12 Minute Cap
10 UB Push Press
200m Run
rest 60s between

 

Programming 9.5 – 9.11

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-09-05
End Date: 2020-09-11

Saturday September 5, 2020
Title: Saturday

Warmup: I’m coaching this..so I like to come up with the warm up one I see who is in class 🙂

A) Accumulation and Practice: 4 Sets

2 Minute Amrap
10 Burpees or No Push Up Burpees
16 Alternating KB/DB Snatch
Max Double Unders in remaining time

2 Minute Rest

2 Minute Amrap
100m Run
15 Push Press
Single Arm Box Step Up and Over in remaining time

2 Minute Rest

Whiteboard score – Yes / No; were you able to stay consistent?
B) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.

—–

Sunday September 6, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today along with Lactic Power Work
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 45s Assault BIke
6:45 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this

—–

Monday September 7, 2020
CLOSED – Labor Day

—–

Tuesday September 8, 2020
Title: Week 3 Intensity – Tuesday

Warmup: 7 Minute Amrap
30 Jump Rope Singles
5 Air Squats
5 Jump Squats
30s Reverse Plank Bridge
8 Tabletop Glute Bridges

A) Notes: WHITEBOARD: Score your push press
B) Push Press – 10 minutes: EVERY 2:30 x 4 Sets

Set 1: 3-4
Set 2/3: 2-3
Set 4: 1

*use a rack if we can for this, half can do pull ups, half can do push press.
*build in weight across the sets
C) Vertical Pulling – 10 Minutes: 30s Max Reps Pull Ups
30s Rest
x 3 Sets

rest 4 minutes

30s Max Reps Pull Ups
30s Rest
x 3 Sets

*These don’t have to be unbroken – but they should be pretty.
*You can sub banded *but I want you to pause for a 1 count at the top and bottom with a band
*or you can sub ring rows
D) Mixed Modal Aerobic Work – 13 Minutes: 30s Left Arm Push Up + Renegade Row
30s Right Arm Push Up + Renegade Row
30s Double Unders
30s Left Arm Squat Clean Thruster
30s Right Arm Squat Clean Thruster
30s Double Unders
rest 2 minutes
x 3 Sets; increase your pace from the first to the second set

—–

Wednesday September 9, 2020
Title: Wednesday

Warmup: 7 Minute Amrap
60s Assault Bike
20s Bottom Squat Hold
20s Prisoner Superman Hold
+
7 Minutes Talking About what a perfect deadlift and wall ball is
+
4 Sets – 7 Minute Cap
8 Perfect Deadlifts with just the bar
8 Perfect Wall Balls *warm up weight

A) Notes: Row can be subbed with limited equipment

WHITEBOARD SCORE: DL Weight
B) Deadlift – 12 Minutes: EVERY 3 MINUTES x 4 SETS @2111
3.2.2.1

build across the sets, first set is 3, next set is 2, next set is 2, last set is 1 (leave a tiny bit in the tank for today’s single)

*make sure this deadlift is beautiful before It’s tough
*if you cannot perform them pretty in the range, perform and RDL

C) Non-Complimentary Squatting – 10 Minute Amrap: For Time – 10 Minute Cap
40/35 Cal Assault Bike
20 Deadlifts @ 30-40% of today’s single
40 Wall Balls
20 Deadlifts @ 30-40% of today’s single

*if you weren’t able to perform perfect wall balls, perform a goblet squat or air squat

—–

Thursday September 10, 2020
Title: Thursday

Warmup: 8 Minute Amrap
100m Jog
8 Prisoner Kang Squats
12 Alternating Plank Shoulder Taps
+
get into warming up for the aerobic work!

A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP
B) Aerobic Horizontal Pull / Push Superset: 15 Minute Amrap
5 Tough Bent Over Barbell Rows
10 Push Ups (or mod)
200m Run

*if the push ups are too easy, perform ring push ups or Ring Dips – at least 6+ on your first set
C) Flexion / Extension Work @ high breathing rates: 15 Minute Amrap
5 Toes to Bar or 10 Abmat sit Ups
10 American KB Swings
200m Run

—–

Friday September 11, 2020
Title: Friday

Warmup: 9 Minute Amrap
60s Assault Bike
20s/side isometric split squat hold
30 Jump Rope Singles or 10 double unders
8 Alternating Active Straight Leg Raise

A) Notes: WHITEBOARD SCORE – Split Squat Weight
B) Rear Foot Elevated Split Squat : 12 Minute Cap
Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt
C) For Reps – 12 Minutes: 3 Minute Max Calorie Row
2 Minute Max Walking Lunges
1 Minute Max Double Unders
3 Minute Max Cal Assault BIke
2 Minute Max Walking Lunges
1 Minute Max Double Unders
D) Doubles or Singles: For Time
8 Minute Cap for either

Double Unders
10.20.30.40.50.40.30.20.10

Singles
10.20.30.40.50.60.50.40.30.20.10

These are unbroken sets
If you trip, reset at the beginning of THAT set
You MUST break your rhyhtm between sets

Pick one or the other

8.29 – 9.4

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-08-29
End Date: 2020-09-04

Saturday August 29, 2020
Title: Saturday

Warmup: I’m coaching this..so I like to come up with the warm up one I see who is in class 🙂

A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.
B) Accumulation and Practice: 3 Sets

90s Amrap
6 Burpees or No Push Up Burpees
12 Alternating KB/DB Snatch

90s Rest

90s Amrap
6 Single Arm Push Press/arm
30 Double Unders

90s Rest

90s to perform
100m Run
Single Arm Box Step Up and Over in remaining time

90s Rest

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday August 30, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 40s Assault BIke
6:00 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this

—–

Monday August 31, 2020
Title: Week 2 Intensity – Monday
Status: pending

Warmup: 10 Minute Amrap
50 Jump Rope Singles
5 Jump Squats
8 Prone Y
20 Alternating Down Dog Shoulder Taps
5 Plank Row/side *warm up in nature

A) Notes: Rest has gone up
Reps are going down
Overall volume is dropping slightly

WHITEBOARD: Score your push press
B) Push Press: EVERY 2:30 x 5 Sets

Set 1: 4-6
Set 2/3/6: 3-4
Set 5: 2-3

*use a rack if we can for this, half can do pull ups, half can do push press.
*build in weight across the sets
C) Vertical Pulling: 1 Minute Max Reps Strict Pull Ups
1 Minute Rest
x 4 Sets

*break your reps up however you’d like during the minute. Modify so that quality is always high.
D) Mixed Modal Aerobic Work: 5 Minute Amrap
8 Single Arm Manmakers Left Arm
8 Single Arm Manmakers Right Arm
50 Double Unders or 150 Singles
3 Minute Rest
x 2

—–

Tuesday September 1, 2020
Title: Tuesday

Warmup: 10 Minute Amrap
60s Assault Bike; build across sets in your pace
8 Russian KBS
10 Alternating Front to Side Plank
10 Air Squats

A) Notes: Row can be subbed with limited equipment

WHITEBOARD SCORE: DL Weight
B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111
x2-3

*don’t build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL

C) Non-Complimentary Squatting: For Time – 12 minute cap
30.20.10
Assault Bike Calories
Wall Balls
rest 2 minutes between sets
30, rest, 20, rest, 10 done

—–

Wednesday September 2, 2020
Title: Wednesday

Warmup: 10 Minute Amrap
18 Alternating Quadruped Shoulder Taps
5 Curl to Press/side
5 Kang Squats
200M run

A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP
B) Horizontal Pull / Push Superset: Every 2:00 x 4 Sets
x6-8 Bent Over Barbell Row *tough
directly into
Max Set of Push Ups or Mods (see below)

*if the push ups are too easy, perform ring push ups or Ring Dips – at least 6+ on your first set

*grip is changed, no tempo – get after it and make it tough
C) Flexion / Extension Work @ high breathing rates: 12 Minute Amrap
15 Toes to Bar or 30 Abmat sit Ups
30 American KB Swings
800m Run

—–

Thursday September 3, 2020
Title: Thursday

Warmup: 9 Minute Amrap
5 Hang Muscle Clean w/Barbell
20s/side isometric split squat hold
30 Jump Rope Singles or 10 double unders

A) Notes: WHITBOARD SCORE – Split Squat Weight
B) Front Rack Split Squat: 12 Minute Cap
Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt
C) Doubles or Singles: For Time
8 Minute Cap for either

Double Unders
10.20.30.40.50.40.30.20.10

Singles
10.20.30.40.50.60.50.40.30.20.10

These are unbroken sets
If you trip, reset at the beginning of THAT set
You MUST break your rhyhtm between sets

Pick one or the other

D) Get the work done: For Time; 7 minute cap
120 Walking Lunges

—–

Friday September 4, 2020
Title: Friday

Warmup: 5 Minutes at your chosen modality; build across your pace with each minute ending tough
+
take 8 minutes to build up to your press or landmine row *we can start people on different stations

A) Notes: WHITEBOARD SCORE – Total Distance each time for the Single Modality Work
B) Landmine Meadows Row: Every 2:30 Minutes x 4 Sets
x 6-8/arm; tough
C) Strict Press: Every 2:30 minutes x 4 Sets
Press x 3-5 *tough
D) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x6-9 Left Arm
Minute 2: x6-9 Right Arm
Minute 3: Rest
E) Single Modality Aerobic Work: Choose One
5 Minute Max
Run
Bike
Row
2:00 Minutes Rest
x 3 Sets

Measure meters on run, on bike, and on row
Notes; attempt to pace slightly faster than last week

 

Programming 8.22 – 8.28

By: 0

I checked the views on the last few weekly overviews – there were only a couple, so I’m cutting those out 🙂

Workout Log: CFSB – Class Programming
Start Date: 2020-08-22
End Date: 2020-08-28

Saturday August 22, 2020
Title: Saturday

Warmup: I’m coaching this..so I like to come up with the warm up one I see who is in class 🙂

A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.
B) Accumulation and Practice: 5 Sets

1 Minute Amrap
5 Push Ups
10 Alternating KB/DB Snatch

1 Minute Rest

1 Minute to Perform
20s Double Unders
20s Max Burpees
20s Double Unders

1 Minute Rest

1 Minute to Perform
100m Run
Max Box Jumps w/Step down in remaining time

1 Minute Rest

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday August 23, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 35s Assault BIke
5:15 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this

—–

Monday August 24, 2020
Title: Week 1 Intensity – Monday
Status: pending

Warmup: 8 Minute Amrap
10 Doubles or 30 Singles
20s Plank on Hands
2 Arms Only Inchworms
8 Supermans
20s Reverse Plank Bridge
5 No Push Up Burpees

A) Notes: Rest has gone up
Reps are going down
Overall volume is dropping slightly
B) Push Press: EVERY 2:30 x 5 Sets

Set 1: 6-8
Set 2/3/6: 4-6
Set 5: 3-4

*use a rack if we can for this, half can do pull ups, half can do push press.
*build in weight across the sets
C) Vertical Pulling: EVERY 2:30 x 5 Sets
x 3-6

*if strict pull ups are easy here – weight these
*if you’ve been doing these banded, attempt to lower the band you have been using
D) Mixed Modal Aerobic Work: 9 Minute Amrap
8 Single Arm Plank Row Left Arm *tough
8 Single Arm Plank Row Right Arm *tough
10 Burpees
40 Double Unders or 120 Singles

—–

Tuesday August 25, 2020
Title: Tuesday

Warmup: 12 Minute Amrap @ warm up pace
60s Assault Bike
8-10 Single Leg Glute Bridges/side
20s Forearm Plank
10 Prisoner Cyclist Squats

A) Notes: Row can be subbed with limited equipment
B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111
x3-4

*don’t build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL

C) Non-Complimentary Squatting: 10 Minute Cap
15/12 Cal Assault Bike
15 Goblet Squats *tough but unbroken
rest 30s
x 3 Sets

—–

Wednesday August 26, 2020
Title: Wednesday

Warmup: 12 Minute Amrap
10 Alternating Quadruped Shoulder Taps
10s – 90 Degree Barbell Hold
200m Run

A) Horizontal Pull / Push Superset: Every 75s x 5 Sets
1: Supinated Grip Bent Over Barbell Row @20X1; x4-6

2: Max Push Ups in sets of 2 OR *check other options for pressing below

3: Rest

*if the push ups are too easy, perform ring push ups or Ring Dips – same format (in sets of 2-3)
I want these to be tough but consistent!
B) Aerobic Work: 15 Minute Amrap
10 Toes to Bar or 25 Abmat sit Ups
20 Alternating DB or KB Snatch
600m Run

—–

Thursday August 27, 2020
Title: Thursday

Warmup: Right into the skill work!

A) Double Under in a Skill Format: 10 Minute Cap (for each format)

Level 1: I’m working on singles

1 Minute of Singles
1 Minute of rest
x 5 Sets

Level 2: I don’t have doubles, but I’m great at single unders
5 Attempts at a double under; rest 30-45s between

Level 3: I have around 20-30 Doubles
Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc…

Level 4: I have 30-50 Double Unders
5.10.15.20.15.10.5; rest 90s
perform the ladder and intentionally break between the noted sets. If you trip – perform that set again.

If you cannot perform double unders or singles – assault bike 10 minutes at easy pace.

B) Single Leg Squat: 4 Sets; 14 minute cap
Dual DB or KB Rack Split Squat – x6-9/leg; rest 60s between legs

C) Get the work done: For Time; 10 Minute Cap – break this up however you want
50 Walking Lunges
50 Wall Balls

—–

Friday August 28, 2020
Title: Friday

Warmup: 10 Minute Amrap @ warm up pace
2 Minutes of your chosen modality 🙂
8 Single Arm Clean to Push Press

A) Single Arm Seated Z-Press: EMOM x 5 Sets
Minute 1: x6-9 Left Arm
Minute 2: x6-9 Right Arm
Minute 3: Rest
B) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x6-9 Left Arm
Minute 2: x6-9 Right Arm
Minute 3: Rest
C) Single Modality Aerobic Work: Choose One
5 Minute Max
Run
Bike
Row
5 Minutes Rest
x 3

Measure meters on run, on bike, and on row
Notes; attempt to pace slightly faster than last week