CrossFit South Bend

Friday May 14, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Medium Grip Bench Press: x5; rest 60s
A2) Alternating Dumbbell Curl: x10 Alternating; rest 60s
x 5 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 UB Ring Row; rest 30s
15-20 UB Elevated Push Ups; rest 30s

—–

Saturday May 15, 2021
Title: Saturday – WODMS

A) WOD MS: The Workout – Advanced
16 Minute Amrap
16 Burpees
16/leg Reverse Lunges
16 Alternating Cone Touches
Rest between minutes 8-10

The Workout – Modified
16 Minute Amrap
16 Sprawls
16 Russian Kettlebell Swings
16 Alternating Cone Touches
Rest between minutes 8-10

—–

Sunday May 16, 2021
Title: Sunday MAP 10

A) MAP 10: 60 Minute Amrap
2 Mile/3200m Assault Bike
100 yard Jog
30yard/arm Single Arm KB Front Rack Walk
10m Bear Crawl
100 yard jog
30 Yard/arm single arm KB Front Rack Walk
10m Bear Crawl

—–

Monday May 17, 2021
Title: Monday

Warmup: Score back squat on whiteboard

A) Snatch – Warm Up: Work through teaching these movements with a 15 minute time cap

Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance
Snatch Balance
Hang Snatch

B) Back Squat: Every 2:30 x 4 Sets
@5551; x3
C) UB Strength: Strict Pull Up x 8-10; rest 60s
Strict Press x 8-10; rest 60s
x 4 Sets

—–

Tuesday May 18, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@5155; x 3
C) MAP 5 Aerobic Work – Cyclical: 5 Minute Assault Bike, Row, or Run
5 Minute Rest
x 2 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday May 19, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Three Point Row/arm
8 DB Split Squats/side
15-20 Abmat Sit Ups

—–

Thursday May 20, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 10 Minute Amrap
5 Box Jumps with Step Down
10 Russian KBS
200m Jog
+
rest 5 minutes
+
10 Minute Amrap
7 No Push Up Burpees
7 Air Squats
15/10 Cal Assault BIke
+
rest 5 minutes
+
10 Minute Amrap
20 Prisoner Step Ups
30 Double Unders or 60 Singles

Saturday May 8, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 15 Wall Balls
10 No Push Up Burpees
16 Dumbbell Snatches
15/12 Cal Assault Bike
x 4 Sets for time

C) Core Work: 10 Minute Amrap
100 Yard Farmers Carry
30 Abmat Sit Ups

—–

Sunday May 9, 2021
Title: Sunday

Warmup: 10-15 minute warm up this time, % are getting a little higher!

A) Snatch Skill Work: 15 Minute Cap to warm up and finish

Snatch
Find a 1rm

OR

Front Squat
Find a 1rm
B) Clean and Jerk: 15 Minute Cap to warm up and finish

Clean and Jerk
Find a 1rm

or

Push Press
Find a 1rm

—–

Monday May 10, 2021
Title: Week 10 – Monday

Warmup: Whiteboard Score:
Bench
How many pull ups you got or time held – no bands allowed

A) Coaches Choice Warm Up: Coach choice warm up
B) Close Grip Bench Press: Find a 1rm – 15 minutes to warm up and finish

new to this? lets work to 8 reps @ 3111
C) Vertical Pull: Strict Pull Ups
1x Max Reps
or
Pull Up Iso Hold
1xMax hold with chin over bar – you can jump up for this
or
Passive Hang
1x Max Attempt
D) Mixed Modal – UB Focused: 12 Minute Amrap
800m Run
16 Burpees w OH Clap
20 Alternating DB Hang Muscle Clean

*More density here

—–

Tuesday May 11, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: Find a 1rm – 20 minutes to warm up and finish

new to this? lets work to 8 reps @ 3111
C) Single Leg Squat + Isometrics: 15 Minute Amrap
100 Yard Dual KB Front Rack Carry; no rest
5 Heavy Split Squats/side; rest 60s

—–

Wednesday May 12, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press and Bent Over Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B) Seated Dumbbell Press: Work up to a 6rm – 12 Min Cap
C) Bent Over Barbell Row: Work up to an 8rm – 12 Min Cap
D) Mixed Modal – Shoulder Focused: 9 Minute Amrap
5 tough Push Press
15/12 Calorie Bike

*New spin here – I want the Push Presses to be tough – find something that is tough but doable for 5’s

—–

Thursday May 13, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: Work up to a tough Deadlift Single

new to this? lets work to 8 reps @ 3111
C) DL w/ Breathing – for quality: For Time – 10 Minute Cap
25 Double Unders
15 TNG Deadlifts
50 Double Unders
10 TNG Deadlifts
75 Double Unders
5 TNG Deadlifts

*Double Unders to Single Unders = 3x (75, 150, 225)
*DL Are tough but pretty

Saturday May 1, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 15 Wall Balls
10 No Push Up Burpees
16 Dumbbell Snatches
15/12 Cal Assault Bike
rest 30s between sets
x 4 Sets; all sets same time

*Non sharing – Run
*ordering change and rest drop!
C) Core Work: 10 Minute Amrap
20 Yard Farmers Carry – Dual KB or DB
15-20 Tuck Ups or V-ups
10 Alternating Hanging Hip Tap

*hip taps can be modified or a 10-20s Active hang can be subbed

—–

Sunday May 2, 2021
Title: Sunday

Warmup: 10-15 minute warm up this time, % are getting a little higher!

A) Broad Jump: Every 30s x 8 Sets
x 1
B) Snatch Skill Work: 15 Minute Cap to warm up and finish

Snatch
2×1 @65-70%
1×1 @ 75-80%
1×1 @ 85-90%
1×1 @90-95%
x 2 Sets (wave load)

OR

6 Sets
@3111; Front Squat x 2; rest 90s between
C) Clean and Jerk: 15 Minute Cap to warm up and finish

Clean and Jerk
2×1 @65-70%
1×1 @ 75-80%
1×1 @ 85-90%
1×1 @90-95%
x 2 Sets (wave load)

or

6 Sets
2 Push Press; rest 90s between

—–

Monday May 3, 2021
Title: Week 9 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x3.2.2.1; rest 60s

*work up to a heavy single across the sets
B2) Bent Over DB Row: @controlled – x5; rest 60s
x 4 Sets

C) Mixed Modal – UB Focused: 12 Minute Amrap
400m Run
8 Burpees w OH Clap
10 Alternating DB Hang Muscle Clean

—–

Tuesday May 4, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: @3111; 3.2.2.1; rest 2 minutes between
C) Single Leg Squat + Isometrics: 30 Yard Dual KB Front Rack Carry; rest 60s
5 Heavy Split Squats/side; rest 60s
x 5 Sets

—–

Wednesday May 5, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Seated Dumbbell Press: x5.5.5.5; rest 60s
B2) Bent Over Barbell Row: x5.5.5.5 rest 60s
x 4 Sets
C) Mixed Modal – Shoulder Focused: For Time; 16 minute cap
50/40 Calorie Row
40 Push Press
50/40 Calorie Bike
40 Push Ups

*these don’t have to be unbroken, however find something you can finish in 5 Sets or less for the push press/push ups, if you aren’t sure – err on the side of easy

—–

Thursday May 6, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) DL w/ Breathing – for quality: 25 Double Unders or 75 Singles
5 TNG Deadlifts @ 3010
x 5 Sets for time – smooth
C) Bilateral Bending + Core: 10 Minute Amrap
30 Russian KBS
30 Abmat sit Ups

—–

Friday May 7, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B) Sets! : 8 Sets for time
200m Run; consistent and smooth
5 Strict Pull Ups
rest 30s
400m Assault Bike
5 Heavy Barbell Glute Bridge Floor Press
rest 30s

Notes
Strict Pull Ups – bands are okay – controlled, switch grip each time (pronated, supinated, mixed/mixed, repeat) if 5 pull ups are easy, perform them weighted

Saturday April 24, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 15/12 Cal Assault Bike
10 No Push Up Burpees
15 Wall Balls
16 Dumbbell Snatches
rest 60s between sets
x 4 Sets; all sets same time

*Non sharing – Run
C) Core Work: 10 Minute Amrap
20 Yard Farmers Carry – Dual KB or DB
10 Ball Slams
12-15 Hanging Tuck Ups

—–

Sunday April 25, 2021
Title: Sunday

Warmup: 10-15 minute warm up this time, % are getting a little higher!

A) Broad Jump: Every 30s x 8 Sets
x 1
B) Snatch Skill Work: 15 Minute Cap to warm up and finish

Snatch
5×1 @65-75%
5×1 @ 75-85%

OR

5 Sets
@3111; Front Squat x 2-3; rest 90s between
C) Clean and Jerk: 15 Minute Cap to warm up and finish

Clean and Jerk
5×1 @65-75%
5×1 @ 75-85%

or

5 Sets
3-4 Push Press; rest 90s between

—–

Monday April 26, 2021
Title: Week 8 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x3-4; rest 60s
B2) Bent Over DB Row: @3111; x3-4; rest 60s
x 4 Sets
C) Mixed Modal – UB Focused: 15 Minute Amrap
400m Run
8 Burpees w OH Clap
6/side Single Arm DB Hang Power Clean to Arnold Press
30s Rest

—–

Tuesday April 27, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: @3111; 4×2-3; rest 2 minutes between
C) Single Leg Squat + Isometrics: 20 Yard Dual Arm Farmers Carry; rest 30s
5/side DB Reverse Lunge to Step Up; rest 60s
x 5 Sets

*Use DB for the reverse lunge to step up

—–

Wednesday April 28, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Single Arm OH DB Press: @30X1; x3-4; rest 30s
B2) Bent Over Barbell Row: *tough sets
x2.2.2; rest 15s; rest 60-90s
x 4 Sets

*yep, cluster sets, hit 2, rest 15s, hit 2, move on
C) Mixed Modal – Shoulder Focused: 2 Sets for time; 12 Minute Cap
20/15 Calorie Row
12-15 Push Press
20/15 Calorie Bike
20 Push Ups *choose something you can finish in 3 sets or less

*push presses are unbroken

—–

Thursday April 29, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) DL w/ Breathing – for quality: 25 Double Unders or 75 Singles
5 TNG Deadlifts @ 3010
rest 60s
x 5 Sets
C) Bilateral Bending + Core: 10 Minute Amrap
15 Russian KBS
15 Abmat sit Ups

—–

Friday April 30, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B) AMRAP: 8 Minute Amrap
6-8 Ring Bicep Curls
6-8 Narrow Grip Tricep Push Ups
rest 30s between sets
+
rest 4 minutes
+
8 Minute Amrap; pick up the pace from last week
400m Run
1600m/1200m Bike
+
rest 4 minutes
x 2 Sets

*keep consistent pacing on the run/bike piece – you can start different groups on different stations

WOD MS – 2021

CrossFit South Bend along with CFSB Member’s Brian and Demetria Smith would like to announce the second annual WOD MS!

What?

A workout to support Demetria Smith’s fight against multiple sclerosis. The workout is designed to allow participants to experience some of Demetria’s struggles, gain a better awareness of multiple sclerosis, and help support the fundraising efforts of “Team Deme” for Walk MS South Bend 2021.

When and Where?

Saturday, May 15th
9:00am and 11:00am

CrossFit South Bend
3927 North Home Street
Mishawaka, Indiana 46545

Why?

For the past four years, CrossFit South Bend has supported Team Deme and joined the Smith Family at Walk MS South Bend. Last year, the in-person aspect of Walk MS was canceled, so we created WOD MS to continue to support the Smith Family and help raise awareness for multiple sclerosis. Since the workout was such a large success and applauded by many people within the MS community, we are doing it again.

How to Help?

Show up and do the workout! WOD MS is a workout designed to help you feel some of the symptoms that those dealing with MS experience on a regular basis. There will be “scaled” version of the workout to allow for participation on all levels.

If you’re not a member of CrossFit South Bend – you can register here 

If you ARE a member of CrossFit South Bend – simply register for class 🙂

Secondly, you can use the following link to donate to Team Deme fundraising efforts:

http://main.nationalmssociety.org/goto/TeamDeme2021

Donations go towards the National MS Society. According to their website, more than 79 cents out of every dollar raised goes directly to improve the lives of people living with MS through programs, services and research.

Saturday April 17, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 250m Row
16 Dumbbell Snatches
15/12 Cal Assault Bike
15 Wall Balls
rest 2 Minutes between sets
x 4 Sets

*Non sharing – Run
C) Core Work: 10 Minute Amrap
30 Yard Farmers Carry – Dual KB or DB
10 Alternating Barbell Windshield Wipers
12-15 Hanging Tuck Ups

—–

Sunday April 18, 2021
Title: Sunday

Warmup: 5-10 Minutes to warm up, then we’ll get after it

A) Seated Vertical Jump: Every 30s x 10 sets
x 2
B) Snatch Skill Work: EMOM x 10 Minutes
x2 @60-70%

or

5 Sets
@3111; Front Squat x 3-4; rest 90s between
C) Clean and Jerk: Every 90s x 8 Sets
x2 @60-70%

or

5 Sets
4-6 Push Press; rest 90s between
D) Accessory: Snatch RDL @ 3111; x4-6; rest 60s
Bent Over Dual DB Row @30X2; x4-6; rest 60s
x 3 Sets

—–

Monday April 19, 2021
Title: Week 7 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x4-6; rest 60s
B2) Bent Over DB Row: @3111; x4-6; rest 60s
x 3 Sets
C) Mixed Modal – UB Focused: 15 Minute Amrap
400m Run
10 Dumbbell Hang Muscle Cleans
10 Burpees w OH Clap
60s Rest

—–

Tuesday April 20, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: @3111; 3×3-4; rest 2 minutes between
C) Single Leg Squat + Isometrics: 30 Yard Dual Arm Farmers Carry; rest 30s
10 Front Foot Elevated DB Suitcase Reverse Lunge; rest 60s
x 5 Sets

—–

Wednesday April 21, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Single Arm OH DB Press: @30X1; x4-6; rest 30s
B2) Dumbbell Pullover: x3.3; rest 15s; rest 30s

*yep, cluster sets, hit 3, rest 15s, hit 3, move on
B3) Barbell Bicep Curl Cluster Set: x2.2.2; rest 15s; rest 60s
x 3 Sets

*do 3, rest 15s, 3, rest 15s, 3, rest 60s – then move on
C) Mixed Modal – Shoulder Focused: 12 Minute Amrap
15/12 Calorie Row or Bike
12-15 Push Press

push presses are unbroken

—–

Thursday April 22, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: @3010; 7.5.3.1; rest 2 minutes between
C) Bilateral Bending + Core: 6 Sets for time; 12 Minute Cap
25 Double Unders or 75 Singles
10 Hang Muscle Clean
10 Abmat sit Ups

—–

Friday April 23, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B1) Tall Kneeling Single Arm DB Curl: x6-8; no rest
B2) Single Arm DB Skull Crushers : x6-8; rest 30s
x 4 Sets
C1) Barbell Reverse curls: x6-8; no rest
C2) Seated Dumbbell Tricep Extensions: x6-8; rest 30s
x 4 Sets
D) Mixed Cyclical: *practice this pacing one more week!
8 Minute Amrap; pick up the pace from last week
400m Run
500m Row
2k Bike
rest 6 minutes
x 2 Sets

Saturday April 10, 2021
Title: Saturday

A) Lower Body Mixed Modal Work: 200m Run
10 Dumbbell Snatches
12 Wall Balls
15 Russian KBS
15 Cal Assault Bike
rest 90-120s
x 4 Sets
B) Core Work: 10 Minute Amrap
60 Yard Farmers Carry – Dual KB
5/side KB Windmill
15 Abmat sit Ups – fast

—–

Sunday April 11, 2021
Closed for our annual cleaning!

—–

Monday April 12, 2021
Title: Week 6 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x6-8; rest 60s
B2) Bent Over DB Row: @3111; x6-8; rest 60s
x 3 Sets
C) Mixed Modal – UB Focused: 15 Minute Amrap
10 Dumbbell Hang Muscle Cleans
200m Run
5 Burpees w OH Clap
5 Push Ups
200m Run
60s Rest

—–

Tuesday April 13, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: @3111; 3×4-6; rest 2 minutes between
C) Single Leg Squat + Isometrics: 50 Yard Dual Arm Farmers Carry; rest 30s
12 Front Foot Elevated Goblet Reverse Lunge; rest 60s
x 4 Sets

—–

Wednesday April 14, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Single Arm Dumbbell Z Press: @30X1; x4-6; rest 30s
B2) Dumbbell Pullover: @3110; x4-6; rest 30s
B3) Barbell Bicep Curl Cluster Set: x3.3.3; rest 20s; rest 60s
x 3 Sets

*do 3, rest 15s, 3, rest 15s, 3, rest 60s – then move on
C) Mixed Modal – Shoulder Focused: 12 Minute Amrap
15/12 Calorie Row or Bike
12-15 Rear Delt Fly
12-15 Lateral Raises
12-15 Front Raises

—–

Thursday April 15, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: @3010; 8.6.4.2; rest 2 minutes between
C) Bilateral Bending + Core: For Time
60 Double Unders or 120 Singles
+
30.20.10
Single Arm Alternating DB Muscle Snatch
Ball Slams
+
60 Double Unders or 120 Singles

—–

Friday April 16, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B1) Hammer Curl: x6-8; no rest
B2) Dumbell Overhead Tricep Extensions: x6-8; rest 30s
x 4 Sets
C1) Concentration Curls: x6-8; no rest
C2) Narrow Grip Tricep Push Ups: x9-15; rest 30s
x 4 Sets
D) Mixed Cyclical: 8 Minute Amrap; pick up the pace from last week
400m Run
500m Row
2k Bike
rest 6 minutes
x 2 Sets

Workout Log: CFSB – Class Programming
Start Date: 2021-04-03
End Date: 2021-04-09

Saturday April 3, 2021
Title: Saturday

A) Lower Body Mixed Modal Work: 15 Cal Assault Bike
15 Russian KBS
12 Wall Balls
10 Dumbbell Snatches
200m Run
rest 90-120s
x 5 Sets
B) Core Work: 12 Minute Amrap
50 Yard Single Arm Farmers Carry/side
30-60s Plank or Ring Plank
16 Russian Twists

—–

Sunday April 4, 2021
Title: Sunday

Warmup: 5-10 Minutes to warm up, then we’ll get after it

A) Notes: We’ll be challenging the weights from last week!
B) Seated Vertical Jump: Every 30s x 10 sets
x 2
C) Snatch Skill Work: EMOM x 10 Minutes
x2 @55-65%

or

5 Sets
@3111; Front Squat x 4-6; rest 90s between
D) Clean and Jerk: Every 90s x 8 Sets
x2 @55-65%

or

5 Sets
6-8 Push Press; rest 90s between
E) Accessory: Snatch RDL @ 3111; x6-8; rest 60s
Bent Over Dual DB Row @30X2; x6-8; rest 60s
x 3 Sets

—–

Monday April 5, 2021
Title: Week 5 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x8-10; rest 60s
B2) Bent Over DB Row: @3111; x8-10; rest 60s
x 3 Sets
C) Mixed Modal – UB Focused: 15 Minute Amrap
6-8 Tough Three Point Row/side
10 Push Ups or 10 Alternating Push Up with Shoulder Tap
200m Run
60s Rest

—–

Tuesday April 6, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up
B) Front Squat – Catalyst: @3111; 3×6-8; rest 2 minutes between
C) Single Leg Squat + Isometrics: 80 Yard Dual Arm Farmers Carry; rest 30s
16 Front Foot Elevated Goblet Reverse Lunge; rest 60s
x 3 Sets

—–

Wednesday April 7, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Single Arm Dumbbell Z Press: @30X1; x6-8; rest 30s
B2) Dumbbell Pullover: @3110; x6-8; rest 30s
B3) Barbell Bicep Curls: x4-6; rest 60s
x 3 Sets
C) Mixed Modal – Shoulder Focused: 12 Minute Amrap
15/12 Calorie Row or Bike
12-15 Lateral Raises
12-15 Front Raises

—–

Thursday April 8, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: @3010; 9.7.5.3; rest 2 minutes between
C) Bilateral Bending + Core: For Time
50 Single Arm Alternating DB Muscle Clean
50 Double Unders or 120 Singles
50 Abmat Sit Ups
50 Ball Slams
50 Double Unders or 120 Singles

—–

Friday April 9, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B1) Barbell Reverse Curl: x6-8; rest 30s
B2) Tricep Kickbacks : x6-8; rest 30s
x 4 Sets
C1) Barbell Drag Curl: x6-8; rest 30s
C2) Bar Skull Crusher: *on the ground
x6-8; rest 40s
x 4 Sets
D) Mixed Cyclical: 20 Minute Amrap
400m Run
500m Row
2k Bike

Workout Log: CFSB – Class Programming
Start Date: 2021-03-27
End Date: 2021-04-02

Saturday March 27, 2021
Title: Saturday

A) Lower Body Mixed Modal Work: 15 Cal Assault Bike
12 Wall Balls
15 Russian KBS
12 Box Jump with Step Down
12 Reverse Lunge
rest 90-120s
x 5 Sets
B) Core Work: 10 Minute Amrap
50 Yard Single Arm Farmers Carry/side
30-60s Plank or Ring Plank

—–

Sunday March 28, 2021
Title: Sunday

Warmup: 5-10 Minutes to warm up, then we’ll get after it

A) Notes: We’ll be challenging the weights from last week!
B) Seated Vertical Jump: Every 45s x 8 sets
x 2
C) Snatch Skill Work: EMOM x 10 Minutes
x2 @50-55%

or

5 Sets
@3111; Front Squat x 6-8; rest 90s between
D) Clean and Jerk: Every 90s x 8 Sets
x2 @50-55%

or

5 Sets
8-10 Push Press; rest 90s between
E) Accessory: Snatch RDL @ 3111; x8-10; rest 60s
Bent Over Dual DB Row @30X2; x8-10; rest 60s
x 3 Sets

—–

Monday March 29, 2021
Title: Week 4 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: All this week we’ll be doing coaches choice warm ups 🙂
B1) Close Grip Bench Press: @3111 x10-12; rest 60s
B2) Bent Over DB Row: @3111; x10-12; rest 60s
x 3 Sets
C) Accessory + Single Modality: 15 Minute Amrap
200m Jog
15 Ring Rows or 5 Strict Pull Ups *no bands allowed
15 Push Ups or 10 Offset Push Ups *switch hands at 5
60s Rest

*switch your grip each time if doing strict pull ups; pronated, supinated, mixed/mixed

—–

Tuesday March 30, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: All this week we’ll be doing coaches choice warm ups 🙂
B) Front Squat – Catalyst: @3211; 3×8-10; rest 2 minutes between
C) Single Leg Squat + Isometrics: 100 Yard Dual Arm Farmers Carry; rest 30s
20 Alternating Reverse Front Rack Lunges; rest 60s
x 3 Sets

—–

Wednesday March 31, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: All this week we’ll be doing coaches choice warm ups 🙂
B1) Single Arm Dumbbell Z Press: @30X1; x8-10; rest 30s
B2) Dumbbell Pullover: @3110; x8-10; rest 30s
B3) Barbell Bicep Curls: x6-8; rest 60s
x 3 Sets
C) Accessory + Single Modality: 10 Minute Amrap
25/15 calorie Row
12-15 Front Raises
12-15 Lateral Raises

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Thursday April 1, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: All this week we’ll be doing coaches choice warm ups 🙂
B) Deadlift: @3010; 10.8.6.4; rest 2 minutes between
C) Bilateral Bending + Core: For Time
40.30.20.10
Single Arm Alternating DB Muscle Clean
Abmat Sit Ups

*after each set perform 30 Double Unders or 90 Single Unders
40/30
30/30
20/30
10/30

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Friday April 2, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: All this week we’ll be doing coaches choice warm ups 🙂
B1) Concentration Curls: x8-10; rest 30s
B2) Dumbbell Seated Overhead Tricep Extension: x8-10; rest 30s
x 4 Sets
C1) Hammer Curl: x8-10; rest 30s
C2) Bar Skull Crusher: *on the ground
x8-10; rest 40s
x 4 Sets
D) Mixed Cyclical: 15 Minute Amrap
20 Prisoner Step Ups
200m Jog
25/20 cal Assault Bike
10 No Push Up Burpees

Saturday March 20, 2021
Title: Saturday

A) Lower Body Mixed Modal Work: 12 Cal Assault Bike
12 Goblet squat
12 Walking Lunge
12 Air Squat
12 Reverse Lunges
rest 90-120s
x 5 Sets
B) Core Work: Every 90s x 6 Sets
1. 30-90s Side Plank Hold Left side
2. 30-90s Side Plank Hold Right Side

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Sunday March 21, 2021
Title: Sunday

Warmup: We’ll take 10-15 Minutes to warm up, then get after it!

A) Notes: We’ll be challenging the weights from last week!
B) tall box jump: EMOM x 8 Minutes
x 2
C) Snatch Skill Work: EMOM x 10 Minutes
x2 @45-55%

or

4 Sets
@3111; Front Squat x 6; rest 90s between
D) Clean and Jerk: Every 90s x 10 Sets
x2 @45-55%

or

4 Sets
6-8 Push Press; rest 90s between
E) Accessory: Snatch RDL @ 3111; x6-8; rest 60s
Bent Over Dual DB Row @30X2; x6-8; rest 60s
x 3 Sets

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Monday March 22, 2021
Title: Week 3 – Monday

Warmup: For class:
Score the bench and three point row weight on the board, for those with Truecoach, always note everything 🙂

Time Limits:
A. 6 Minutes
B1/B2. 20 Minutes
C. 20 Minutes

For those not comfortable sharing equipment;
perform
a Glute Bridge Floor Press instead of a bench press
and a barbell bent over row instead of a ring row

A) Warm Up: 6 Minute Amrap
60s Assault BIke; build each set – end moderate
30s Plank March
30s Reverse Plank to Tabletop
B1) Medium Grip Bench Press: @3111 x10-12; rest 60s
B2) Three Point Dumbbell Row: @3111; x10-12; rest 60s
x 3 Sets
C) Accessory + Single Modality: 3 Sets
2:30 Assault Bike; work on consistent RPM
@2010; 12-15 Ring Rows
@2010; 12-15 Push Ups
90s Rest

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Tuesday March 23, 2021
Title: Tuesday

Warmup: For class:
score the back squat

Time Limits:
A. 6 Minutes
B. 15 Minutes to warm up and finish
C. 25 minutes to warm up and finish

For those not comfortable sharing equipment;
Goblet Squat or Front Squat in place

A) Warm Up: 6 Minute Amrap
60 Jump Rope Singles
10 Arms Overhead Reverse Lunge *alternating
12 Front Plank to Side Plank
B) Back Squat: @3211; 3×10; rest 2 minutes between
C) Single Leg Squat + Isometrics: Single Arm Dumbbell March x 20 Alternating *switch arms at 10; rest 30s
@20X1; x15-20/side; Front Rack Split Squat; rest 60s
x 3 Sets

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Wednesday March 24, 2021
Title: Wednesday

Warmup: For class:
score the strict press and pullover weight

Time Limits:
A. 6 Minutes
B. 8 Minutes
C1/C2. 15 Minutes to warm up and finish
D. 15 Minute Cap

For those not comfortable sharing equipment;
Bike instead of Row
Perform presses in place pulled from the floor

A) Warm Up: 6 Minute Amrap
10 Alternating Plank KB Drag
10 Front Plank to Reverse Plank *pause 3 seconds in each position
10 Alternating Childs Pose T-spine rotation
B) Ring Row: @3113; 3xMax reps; rest 90s between

*choose something you can hit at least 6 reps with!
C1) Strict Press: @2010; x15-20; rest 60s
C2) Dumbbell Pullover: @5110; x8-10; rest 60s
x 3 Sets
D) Accessory + Single Modality: 3 Sets
20 Single Arm DB or KB Push Press/side
20/15 Calorie Row
rest 60s between sets

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Thursday March 25, 2021
Title: Thursday

Warmup: For class:
score the deadlift heaviest

Time Limits:
A. 6 Minutes
B. 12 Minutes
C. 20 Minutes to warm up and finish
D. 8 minutes

For those not comfortable sharing equipment;
Perform a DB RDL, and a Side Plank Rotation/side

A) Warm Up: 2 Sets
16 Alternating Active Straight Leg Raise
14 Toe Touch to Squat
30-45s Prisoner Superman Hold
B) Deadlift: @5111; 10.8.6; rest 2 minutes
C) Bilateral Bending + Isometrics: @4040; x6/side rest 60s
20-30 Abmat Sit Ups; rest 60s
x 3 Sets
D) Landmine Twist: 2×20; rest 90s between sets

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Friday March 26, 2021
Title: Friday

Warmup: For class:
score nothing! get after it 🙂

Time Limits:
A. 6 Minutes
B1/B2. 12 Minutes
C1/C2. 12 Minutes
D. 10 minutes

For those not comfortable sharing equipment;
Row instead of bike

A) Warm Up: 6 Minute Amrap
60s Assault BIke
8-10 Side Plank Powell Raise/side

B1) Barbell Bicep Curls: x8-10; rest 30s
B2) Narrow Grip Tricep Push Ups: x8-10; rest 30s
x 4 Sets
C1) Zottman Curls: x8-10; rest 30s
C2) Skull Crusher: *on the ground
x8-10; rest 40s
x 4 Sets
D) Mixed Cyclical: 10 Minute Amrap
10 No Push Up Burpees
30 Double Unders or 90 Single Unders
200m Run
20/18 Cal Assault Bike