CrossFit South Bend

Saturday March 13, 2021
Title: Saturday

A) Lower Body Mixed Modal Work: 10 Reverse Lunges
10 Wall Balls
10 Step Ups
10 Cal Assault Bike
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

—–

Sunday March 14, 2021
Title: Sunday

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

A) tall box jump: EMOM x 8 Minutes
x 2
B) Snatch Skill Work: EMOM x 10 Minutes
x2 @45-55%

or

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

or

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

—–

Monday March 15, 2021
Title: Week 2 – 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. 7 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
20-30s Plank on Hands
20-30s Reverse Plank Bridge
B1) Medium Grip Bench Press: @3131 x8-10; rest 60s
B2) Three Point Dumbbell Row: @3131; x8-10; rest 60s
x 3 Sets
C) Accessory + Single Modality: 3 Sets
2:30 Assault Bike; work on consistent RPM
@3010; 8-10 Ring Rows
@3010; 8-10 Push Ups
90s Rest

—–

Tuesday March 16, 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
45 Jump Rope Singles
10 Arms Overhead Air Squats
10 Front Plank to Side Plank
B) Back Squat: @5211; 3×8; rest 2 minutes between
C) Single Leg Squat + Isometrics: 30-60s Side Plank/side; rest 30s
@3111; x12-15/side; Front Rack Split Squat; rest 60s
x 3 Sets

—–

Wednesday March 17, 2021
Title: Wednesday

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

Time Limits:
A. 7 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 March
10 Reverse Plank to Tabletop Plank
10 Alternating Childs Pose T-spine rotation
B) Strict Pull: @3111; 3xMax reps; rest 90s between

*choose something you can hit at least 6 reps with!
C1) Strict Press: @3111; x10-12; rest 60s
C2) Dumbbell Pullover: @3110; x10-12; rest 60s
x 3 Sets
D) Accessory + Single Modality: 3 Sets
15 Single Arm DB or KB Push Press/side
15/12 Calorie Row
rest 60s between sets

—–

Thursday March 18, 2021
Title: Thursday

Warmup: For class:
score the deadlift heaviest

Time Limits:
A. 7 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: 6 Minute Amrap
10 Alternating Active Straight Leg Raise
10 Toe Touch to Squat
20-30s Prisoner Superman Hold
B) Deadlift: @3111; 12.10.8; rest 2 minutes
C) Single Leg Bend + Isometrics: @3211; x8/side Single Leg Landmine RDL; rest 60s
20-30 Abmat Sit Ups; rest 60s
x 2 Sets
D) Landmine Twist: 2×20; rest 90s between sets

—–

Friday March 19, 2021
Title: Friday

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

Time Limits:
A. 7 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) Concentration Curl: x8-10; rest 30s
B2) Single Arm DB Skull Crushers : *neutral or pronated
x8-10; rest 30s
x 3 Sets
C1) Single-Arm Hammer Curl: x8-10; rest 30s
C2) Tricep Kickbacks : x8-10; rest 30s
x 4 Sets
D) Mixed Cyclical: 10 Minute Amrap
30 Double Unders or 90 Single Unders
200m Run
20/18 Cal Assault Bike

Workout Log: CFSB – Class Programming
Start Date: 2021-03-06
End Date: 2021-03-12

Saturday March 6, 2021
Title: Saturday

Warmup: For class:
work on consistent round times

Time Limits:
A. 40…

For those not comfortable sharing equipment;
Bike instead of row

A) MAP 10: 40 Minute Amrap for consistent round times
20/18 Calorie Row
10 No Push Up Burpees
200m Run
15 Russian Kettlebell Swings

—–

Sunday March 7, 2021
Title: Sunday

Warmup: We’ll be working through a small Snatch/CJ
Warm up – if you aren’t at the place where maxing out makes sense you’ll hit a.

8rm Front Squat
8rm Push Press

A) Snatch: Work up to a 1rm
B) Clean and Jerk: Work up to a 1rm

—–

Monday March 8, 2021
Title: Week 1 – 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. 7 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: 7 Minute Amrap
60s Assault BIke; build each set – end moderate
20-30s Plank on Hands
20-30s Reverse Plank Bridge
B1) Medium Grip Bench Press: @3131 x8-10; rest 60s
B2) Three Point Dumbbell Row: @3131; x8-10; rest 60s
x 3 Sets
C) Accessory + Single Modality: 3 Sets
@3010; 8-10 Push Ups
@3010; 8-10 Ring Rows
2:30 Assault Bike; work on consistent RPM
90s Rest

—–

Tuesday March 9, 2021
Title: Tuesday

Warmup: For class:
score the back squat

Time Limits:
A. 7 Minutes
B. 15 Minutes to warm up and finish
C. 25 minutes to warm up and finish
D. 5 Minutes

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

A) Warm Up: 7 Minute Amrap
45 Jump Rope Singles
10 Arms Overhead Air Squats
10 Front Plank to Side Plank
B) Back Squat: @5211; 3×8; rest 2 minutes between
C) Single Leg Squat + Isometrics: 30-60s Side Plank/side; rest 60s
@3111; x12-15/side; Front Rack Split Squat; rest 60s
x 3 Sets
D) Front Plank on Elbows: Accumulate as much time as you can in a Front Plank, in 5 minutes.

—–

Wednesday March 10, 2021
Title: Wednesday

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

Time Limits:
A. 7 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: 7 Minute Amrap
10 Alternating Plank March
10 Reverse Plank to Tabletop Plank
10 Alternating Childs Pose T-spine rotation
B) Strict Pull: @3111; 3xMax reps; rest 90s between

*choose something you can hit at least 6 reps with!
C1) Strict Press: @3111; x10-12; rest 60s
C2) Dumbbell Pullover: @3110; x10-12; rest 60s
x 3 Sets
D) Accessory + Single Modality: 3 Sets
15/12 Calorie Row
15 Single Arm DB or KB Push Press/side
rest 60s between sets

—–

Thursday March 11, 2021
Title: Thursday

Warmup: For class:
score the deadlift heaviest

Time Limits:
A. 7 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: 7 Minute Amrap
10 Alternating Active Straight Leg Raise
10 Toe Touch to Squat
20-30s Prisoner Superman Hold
B) Deadlift: @3111; 12.10.8; rest 2 minutes
C) Single Leg Bend + Isometrics: @3211; x8/side Single Leg Landmine RDL; rest 60s
20-30 Abmat Sit Ups; rest 60s
x 3 Sets
D) Landmine Twist: 3×20; rest 90s between sides

—–

Friday March 12, 2021
Title: Friday

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

Time Limits:
A. 7 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: 7 Minute Amrap
60s Assault BIke
8-10 Side Plank Powell Raise/side

B1) Concentration Curl: x8-10; rest 30s
B2) Single Arm DB Skull Crushers : *pronated grip
x8-10; rest 60s
x 3 Sets
C1) Single-Arm Hammer Curl: x8-10; rest 30s
C2) Tricep Kickbacks : x8-10; rest 60s
x 3 Sets
D) Mixed Cyclical: 10 Minute Amrap
20/18 Cal Assault Bike
200m Run
30 Double Unders or 90 Single Unders

Workout Log: CFSB – Class Programming
Start Date: 2021-02-27
End Date: 2021-03-05

Saturday February 27, 2021
Title: Saturday

A) MAP 10: 45 Min Amrap
10/Single Arm Russian KB Swing/side
50 JR Singles
10 Prisoner Reverse Lunge
50 JR Singles
10 Alternating Single Leg V-Up
2 Trips Lateral Bear Crawl
20 Cal Assault Bike

Notes
For the bear crawl – 1 trip = all the way Left, all the way Right

—–

Sunday February 28, 2021
Title: Sunday

Warmup: Thacker

A) Snatch Work: 60 Minutes of Snatch Skill work
B) Thacker: SNATCH WARM UPS AND DRILLS:

Optional general warmup and mobility work.
General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)
Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose

A, B, Cs’:
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3

Bs:
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch TO Overhead Squat x3
3) 3 Part Pausing Snatch (squat snatch) x3

Cs:
1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1
2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1
3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1

—–

Monday March 1, 2021
Title: Monday

Warmup: Whiteboard Score
-Deadlift or Power Clean
-Total time

A) Warm Up: *Coaches Choice warm up
B) Bend – Deadlift – 15 min to warm up and finish: Work up to a Power Clean 1rm
or
Work up to a heavy 8rm Deadlift @ 3111

*You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Push Focused: 4 Sets – 15 minute cap
5 Push Press; tough
15 Russian KBS
15 Abmat Sit Ups
30 Double Unders or 60 Singles
rest 60s between sets

—–

Tuesday March 2, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Back Squat weight
-Total reps for C

A) Warm Up: Coaches choice warm up
B) Back Squat – 20 Minutes to warm up and finish: Back Squat

Work up to a heavy 8rm Back Squat @ 3111
C) Pull Focused Accumulation: 4 Sets – 15 minute cap
5 Mixed Grip Pull ups or 10 Ring Rows
10 Reverse Lunges in place AND 10 Arms Overhead Air Squats – alternate movement each round
10 Cal Assault Bike
rest 60s

—–

Wednesday March 3, 2021
Title: Wednesday

Warmup: *work on keeping last weeks pace with less rest
*no score

A) Warm Up: Coaches choice warm up
B) MAP 5: 3:30 Minute Assault Bike
1:30 Rest
x 3 Sets

3:30 Minute Row
1:30 Rest
x 3 Sets

3:30 Minute Amrap;
12 Step Ups
5/side Single Dumbbell Down Up *choose a weight you can move aerobically with
1:30 Rest
x 3 Sets

—–

Thursday March 4, 2021
Title: Thursday

Warmup: Whiteboard Score

-Strict Press weight
-Time for C

A) Warm Up: *Coaches Choice warm up
B) Vertical Push – 15 minutes to warm up and finish: Work up to a heavy 8rm Strict Press @ 3111
C) Bend Focused Accumulation: 9 Minute Amrap
@3010; 5 TNG Deadlifts; moderate
8 No Push Up Burpee Box Jumps with Step Down

—–

Friday March 5, 2021
Title: Friday

Warmup: Whiteboard Score
-Bent Row
-time

A) Warm Up: *Coaches Choice warm up
B) Horizontal Pull – 12 minutes: Bent Over Barbell Row

Work up to a heavy 8rm @ 3111
C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap
4 Sets
8 Three Point Rows/arm
12 Goblet Squats
directly into
3k Bike

*choose weights that are tough but unbroken

Workout Log: CFSB – Class Programming
Start Date: 2021-02-20
End Date: 2021-02-26

Saturday February 20, 2021
Title: Saturday

A) MAP 10: 45 Min Amrap
12 Reverse Lunge
12 Tuck Ups
75 JR Singles
8/Single Arm Russian KB Swing/side
4 Trips Forward/Reverse Bear Crawls in your box
20 Cal Assault Bike

—–

Sunday February 21, 2021
Title: Sunday

Warmup: Thacker

A) Snatch Work: 60 Minutes of Snatch Skill work
B) Thacker: SNATCH WARM UPS AND DRILLS:

Optional general warmup and mobility work.
General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)
Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose

A, B, Cs’:
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3

Bs:
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch TO Overhead Squat x3
3) 3 Part Pausing Snatch (squat snatch) x3

Cs:
1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1
2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1
3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1

—–

Monday February 22, 2021
Title: Monday

Warmup: Whiteboard Score
-10rm Floor Press
-Total Reps on both amraps

A) Warm Up: Take a few moments to cover the movements below, then perform
+
8 Minute Amrap
5 Light DL @3010
5 Perfect push ups @ 3111
50 Jump Rope Singles

*use the push up in the warm up to decide whether you should or should not be doing full burpees.
B) Horizontal Push – 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press
Find a 10rm @ 3111, then perform

2 sets of max reps @ 80% of your 10rm, rest 2 minutes between
C) Bend + Push Accumulation: 2 Sets
5 Minute Amrap
@3010; 8 TNG Barbell Deadlifts
8/side Single Arm KB Push Press
30 Double Unders or 60 Singles
rest 3 minutes between sets

*be consistent from set 1-2

—–

Tuesday February 23, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Total # of pull ups
-Thruster Weight

A) Warm Up: 5/Side Quadruped Plank Row *light
10 Alternating Childs Pose with T-spine rotation
12 Reverse Lunges
B) Vertical Pull – 12 Min Amrap: *challenge your score from a couple weeks ago
*tempo is now @3112

Max Sets in 12 minutes of
Max Reps Strict Pull Ups (-2); rest 60s

or
Max Banded Pull Ups; rest 60s (start with something you can confidently hit 6-8 with UNDER CONTROL)

*banded pull ups are okay for this one
*note the (-2) means leave a couple reps in the tank before failure

C) Squat + Pull Accumulation: *keep the movement pretty, and the sets unbroken

15 Minute Cap
12 Thrusters
10-12 Three Point Rows/arm
10 Cal Assault Bike
rest 90s
x 3 Sets

—–

Wednesday February 24, 2021
Title: Wednesday

Warmup: *work on keeping the same pace you had two weeks ago!
*no score

A) Warm Up: Coaches choice warm up
B) MAP 5: 3:30 Minute Assault Bike
2:00 Rest
x 3 Sets

3:30 Minute Row
2:00 Rest
x 3 Sets

3:30 Minute Amrap;
12 Step Ups
5/side Single Dumbbell Down Up *choose a weight you can move aerobically with
2:00 Rest
x 3 Sets

—–

Thursday February 25, 2021
Title: Thursday

Warmup: Whiteboard Score
-PS or DL Weight
-Slowest and Fastest time for C

A) Warm Up: Coaches Choice Warm Up
B) Bend Focused – 20 Minutes to Warm Up and Finish: 1 Power Snatch
3 Overhead Squats;
*work up to a heavy set of the complex
or
@3111; Deadlift Find a tough 10

*You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Push + Bend Accumulation: 4 Sets for time(s) – 14 Minute Cap
20 Unbroken Russian Kettlebell Swings
20 Abmat sit Ups
8-10 Push Ups @ 3010
rest 60s between sets

*looking for consistent round times here

—–

Friday February 26, 2021
Title: Friday

Warmup: Whiteboard Score
-Front Squat weight

A) Warm Up: at the top of a 2 Minute Mark x 4 Sets
45s Assault Bike; build across sets to moderate
30s Plank
6-8 Goblet Squats
B) Front Squat – 20 Minutes to warm up and finish: Front Squat
Find a 10rm @ 3111, then perform

2 sets of max reps @ 80% of your 10rm, rest 2 minutes between
C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago

4 Sets; 15 minute cap
10 Dead Bug Pulloversl rest 15s
12-15 Barbell Curls; rest 15s
10 Box Jumps with Step Down; rest 15s

Workout Log: CFSB – Class Programming
Start Date: 2021-02-13
End Date: 2021-02-19

Saturday February 13, 2021
Title: Saturday

A) MAP 10: 45 Min Amrap
10 Walking Lunges in your box
10 Tuck Ups
50 JR Singles
5/Single Arm Russian KB Swing/side
2 Trips Forward/Reverse Bear Crawls in your box
15 Cal Assault Bike

*for the bear crawls, touch the lines with your toes on the reverse crawl, and your hands on the forward

—–

Sunday February 14, 2021
Title: Sunday

A) Snatch Work: 60 Minutes of Snatch Skill work

—–

Monday February 15, 2021
Title: Monday

Warmup: Whiteboard Score
-Deadlift or Power Clean
– Time

A) Warm Up: *Coaches Choice warm up
B) Bend – Deadlift – 15 min to warm up and finish: Power Clean 1.1.1.1.1
or
Deadlift 3.3.3.2.2

*You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Assessment and Notes: -6 Push Ups @ 3111; if you cannot perform this, choose a no push up burpee
-If you are not confident jumping, step over
D) Push Focused: 12 Minute Amrap
6 Push Press; moderate
8 Lateral Burpee Over Bar
12 Alternating DB Snatches *light/smooth weight
15 Abmat Sit Ups

*if you don’t have solid push ups, choose a No Push Up Burpee

—–

Tuesday February 16, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Back Squat weight
-Total reps for C

A) Warm Up: Coaches choice warm up
B) Back Squat – 20 Minutes to warm up and finish: Back Squat x2.2.2.2.2

*build slightly across sets
C) Pull Focused Accumulation: 15 Min Amrap
5 Mixed Grip Pull Up *switch grip each round
*alternating rounds between 10 Reverse Lunges in place and 10 Arms Overhead Air Squats
30 Double Unders
rest 30s

—–

Wednesday February 17, 2021
Title: Wednesday

Warmup: Whiteboard Score

I don’t need a score for the whiteboard, but I’m looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here 🙂

We’ve got different ordering this week! this changes the stimulus slightly

A) Warm Up: Coaches choice warm up
B) MAP 5: *see if you can keep last weeks pace with less rest!

3 Minute Assault Bike
1:30 Rest
x 3 Sets

3 Minute Row
1:30 Rest
x 3 Sets

3 Minute Amrap;
12 Step Ups
5/side Single Dumbbell Down Up *choose a weight you can move aerobically with
1:30 Rest
x 3 Sets

—–

Thursday February 18, 2021
Title: Thursday

Warmup: Whiteboard Score

-Strict Press weight
-Time for C

A) Warm Up: *Coaches Choice warm up
B) Vertical Push – 15 minutes to warm up and finish: Strict Press x 3.3.3.2.2

*build slightly across sets
C) Bend Focused Accumulation: 12 Minute Amrap
@3010; 8 TNG Deadlifts; moderate
8 Box Jumps with Step Down
16 Abmat Sit Ups

—–

Friday February 19, 2021
Title: Friday

Warmup: Whiteboard Score
-Bent Row
-time

A) Warm Up: *Coaches Choice warm up
B) Horizontal Pull – 12 minutes: Every 90s x 8 Sets
@10X3; Supinated Grip Bent Over Row x 3; keep all tough but pretty
C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap
3k Bike
directly into
4 Sets
8 Three Point Rows/arm
12 Goblet Squats

*choose weights that are tough but unbroken

Workout Log: CFSB – Class Programming
Start Date: 2021-02-06
End Date: 2021-02-12

Saturday February 6, 2021
Title: MAP 10

A) MAP 10: 45 Min Amrap
20 Cal Assault Bike
16 Alternating Pike Shoulder Taps
50 JR Singles
20s/arm Mixed Rack Overhead HOLD (not carry)
12 Kettlebell Good Mornings

—–

Sunday February 7, 2021
Title: Saturday

A) Snatch Work: 60 Minutes of Snatch Skill work

—–

Monday February 8, 2021
Title: Monday

Warmup: Whiteboard Score
-Heaviest Floor Press
-Total Reps C

A) Warm Up: Take a few moments to cover the movements below, then perform
+
8 Minute Amrap
5 Light DL @3010
5 Perfect push ups @ 3111
50 Jump Rope Singles

*use the push up in the warm up to decide whether you should or should not be doing full burpees.
B) Horizontal Push – 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press
@2112
5×6-8

*note the change in tempo, this should change things quite a bit 🙂
C) Bend + Push Accumulation: 12 Min Amrap
6 Double Push Up Burpee Over Bar
@3010; 8 TNG Barbell Deadlifts
30 Double Unders or 60 Singles

*choose weights you can move continuously with
*note that I added the “over bar” on the burpee

—–

Tuesday February 9, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Total # of pull ups
-Thruster Weight

A) Warm Up: 5/Side Quadruped Plank Row *light
10 Alternating Childs Pose with T-spine rotation
12 Reverse Lunges
B) Vertical Pull – 12 Min Amrap: *challenge your score from a couple weeks ago
*tempo is now @3011

Max Sets in 12 minutes of
Max Reps Strict Pull Ups; rest 60s

or
Max Banded Pull Ups; rest 60s (start with something you can confidently hit 6-8 with UNDER CONTROL)

*banded pull ups are okay for this one

C) Squat + Pull Accumulation: *focus here is on quality of movement – no shitty thrusters
*these ranges are unbroken

15 Minute Cap
12 Thrusters
10-12 Three Point Rows/arm
rest 60s
x 4 Sets

—–

Wednesday February 10, 2021
Title: Wednesday

Warmup: Whiteboard Score

I don’t need a score for the whiteboard, but I’m looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here 🙂

We’ve got different ordering this week! this changes the stimulus slightly

A) Warm Up: Coaches choice warm up
B) MAP 5: *again this week, practice your pacing

3 Minute Assault Bike
2 Minute Rest
x 3 Sets

3 Minute Row
2 Minute Rest
x 3 Sets

3 Minute Amrap;
12 Step Ups
5/side Single Dumbbell Down Up *choose a weight you can move aerobically with
2 Minute Rest
x3 Sets

—–

Thursday February 11, 2021
Title: Thursday

Warmup: Whiteboard Score
-PS or DL Weight
-Slowest and Fastest time for C

A) Warm Up: Coaches Choice Warm Up
B) Bend Focused – 20 Minutes to Warm Up and Finish: Power Snatch + Full Snatch 5×1+1
or
@3131; Deadlift 5.5.5.5.5

*You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Push + Bend Accumulation: 4 Sets for time(s) – 14 Minute Cap
10 Unbroken Push Press
15 Unbroken Russian Kettlebell Swings
15 Abmat sit Ups
rest 60s between sets

*looking for consistent round times here

—–

Friday February 12, 2021
Title: Friday

Warmup: Whiteboard Score
-Front Squat weight

A) Warm Up: at the top of a 2 Minute Mark x 4 Sets
45s Assault Bike; build across sets to moderate
30s Plank
6-8 Goblet Squats
B) Front Squat – 20 Minutes to warm up and finish: @3111
Front Squat 5x 4-6

*build slightly across sets
C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago

EMOM x 5 Sets
Minute 1: 8 Dead Bug Pullovers
Minute 2: 8-10 Barbell Curls
Minute 3: 6-8 Box Jumps with Step Down

—–

Saturday January 30, 2021
Title: MAP 10
Status: pending

A) MAP 10: 45 Min Amrap
20 Cal Assault Bike
16 Alternating Pike Shoulder Taps
50 JR Singles
20s/arm Mixed Rack Overhead HOLD (not carry)
12 Kettlebell Good Mornings

—–

Sunday January 31, 2021
Title: Saturday

A) Snatch Work: 60 Minutes of Snatch Skill work

—–

Monday February 1, 2021
Title: Monday

Warmup: Whiteboard Score
-Deadlift or Power Clean
– Time

A) Warm Up: 9 Min Amrap; increase pace every 3 minutes – end moderate
10 Cal Assault Bike; let the cals roll up
3 No Push Up Burpees Over Bar
5 American KBS
8 Abmat Sit Ups
+
After this take a moment to warm up the power clean patterns
B) Bend – Deadlift – 15 min to warm up and finish: Power Clean 2.2.2.2.2
or
Deadlift 3.3.3.3.3

*You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Push Focused: 10 Minute Amrap
6 Burpee Box Jumps
8 Push Press; moderate
12 Alternating DB Snatches *light/smooth weight

*if you don’t have solid push ups, choose a No Push Up Burpee

—–

Tuesday February 2, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Back Squat weight
-Total reps for C

A) Warm Up: Coaches choice warm up
B) Back Squat – 20 Minutes to warm up and finish: Back Squat x 3.3.3.3.3

*build slightly across sets
C) Pull Focused Accumulation: 15 Min Amrap
5 UB Strict Pull Ups
16 Reverse Lunges in place or Goblet Reverse Lunge
30 Double Unders
rest 30s

—–

Wednesday February 3, 2021
Title: Wednesday

Warmup: Whiteboard Score

I don’t need a score for the whiteboard, but I’m looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here 🙂

We’ve got different ordering this week! this changes the stimulus slightly

A) Warm Up: Coaches choice warm up
B) MAP 5: 3 Minute Assault Bike
2 Minute Rest
x 3 Sets

3 Minute Row
2 Minute Rest
x 3 Sets

3 Minute Amrap;
12 Step Ups
5/side Single Dumbbell Down Up *choose a weight you can move aerobically with

—–

Thursday February 4, 2021
Title: Thursday

Warmup: Whiteboard Score

-Strict Press weight
-Time for C

A) Warm Up: 9 Min Amrap
2/side Turkish Get Ups
10 Doubles or 30 Singles
30s Plank on hands
+
After this take a moment to practice TNG Deadlifts with a light weight
B) Vertical Push – 15 minutes to warm up and finish: Strict Press x 3.3.3.3.3

*build slightly across sets
C) Bend Focused Accumulation: 10 Minute Amrap
8 TNG Deadlifts; moderate
12 Abmat Sit Ups
8 Box Jumps with Step Down

—–

Friday February 5, 2021
Title: Friday

Warmup: Whiteboard Score
-Bent Row
-time

A) Warm Up: 9 Minute Amrap
8 Goblet Good Mornings
4 Split Squats/side *unweighted
20s Side Plank Hold/side

B) Horizontal Pull – 12 minutes: Every 75s x 8 Sets
Supinated Grip Bent Over Row x 3; keep all tough but pretty
C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap
2k Bike
directly into
4 Sets
8 Three Point Rows/arm
12 Goblet Squats

*choose weights that are tough but unbroken

—–

Friday January 15, 2021
Title: Friday

Warmup: Whiteboard Score
-bent over row weight
-Goblet squat weight

A) Warm Up: at the top of a 2 Minute Mark x 4 Sets
45s Assault Bike; build across sets to moderate
30s Plank
6-8 Goblet Squats
B) Front Squat – 20 Minutes to warm up and finish: Front Squat x 5.5.5.5.5

*build slightly across sets
C) Pull + Squat Accumulation: EMOM x 4 Sets
Minute 1: 10 Dead Bug Pullovers
Minute 2: 10-12 Barbell Curls
Minute 3: 8-10 Box Jumps with Step Down

—–

Saturday January 16, 2021
Title: Full Body Chipper

A) Full Body Chipper Work: 4 Sets For time
20 Wall Ball
20 Russian KBS
10/side KB Clean to Push Press
20 Abmat sit Ups

—–

Sunday January 17, 2021
Title: Map 10

A) Notes: Lets speed this up a little
B) Map 10: 10 Sets
30s Jog
30s Rest
+
rest 5 minutes after last set
+
10 Sets
30s Row
30s Rest
+
rest 5 minutes after last set
+
10 Sets
30s Bike
30s Rest

—–

Monday January 18, 2021
Title: Monday

Warmup: Whiteboard Score
-Deadlift or Power Clean
– Time

A) Warm Up: 9 Min Amrap; increase pace every 3 minutes – end moderate
10 Cal Assault Bike; let the cals roll up
3 No Push Up Burpees Over Bar
5 American KBS
8 Abmat Sit Ups
+
After this take a moment to warm up the power clean patterns
B) Bend – Deadlift – 15 min to warm up and finish: Power Clean 3.3.3.3.3
or
Deadlift 5.5.5.5.5

*You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Push Focused: 10 Minute Amrap
5 Push Press; moderate
5 Burpees over Bar
10.20.30… American KBS

*for this workout, every round you complete, increase your KBS number by 10

—–

Tuesday January 19, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Back Squat weight
-Total reps for C

A) Warm Up: Coaches choice warm up
B) Back Squat – 20 Minutes to warm up and finish: Back Squat x 5.5.5.5.5

*build slightly across sets
C) Pull Focused Accumulation: 15 Min Amrap
5 UB Strict Pull Ups
16 Reverse Lunges in place or Goblet Reverse Lunge
rest 30s

—–

Wednesday January 20, 2021
Title: Wednesday

Warmup: Whiteboard Score

No score, although you should have tracked last week and should be able to dial this in a bit more – we want consistency here!

We’ve got different ordering this week! this changes the stimulus slightly

A) Warm Up: Coaches choice warm up
B) MAP 5: 6 Minute Amrap
10 No Push Up Burpees
10 Alternating Single Arm DB Power Clean
10 Cal Assault Bike
rest 6 minutes
x 2 Sets
+
6 Min Amrap
10 Air Squats
10 Abmat Sit Ups
30 Double Unders or Singes
rest 6 minutes
x 2 Sets

—–

Thursday January 21, 2021
Title: Thursday

Warmup: Whiteboard Score

-Strict Press weight
-Time for C

A) Warm Up: 9 Min Amrap
2/side Turkish Get Ups
10 Doubles or 30 Singles
30s Plank on hands
+
After this take a moment to practice TNG Deadlifts with a light weight
B) Vertical Push – 15 minutes to warm up and finish: Strict Press x 5.5.5.5.5

*build slightly across sets
C) Bend Focused Accumulation: 8 Minute Amrap
8 TNG Deadlifts; moderate
12 Box Jumps with Step Down

—–

Friday January 22, 2021
Title: Friday

Warmup: Whiteboard Score
-bent over row weight
-Goblet squat weight

A) Warm Up: 9 Minute Amrap
8 Goblet Good Mornings
4 Split Squats/side *unweighted
20s Side Plank Hold/side

B) Horizontal Pull – 12 minutes: Every 90s x 8 Sets
Supinated Grip Bent Over Row x 5; keep all tough but pretty
C) Squat Focused Accumulation: 4-5 Sets – 12 Minute Cap
10 Goblet Squats *tough
10 Box Step Up and Over *use a single KB or DB – hold it however you’d like
rest 60s

Workout Log: CFSB – Class Programming
Start Date: 2021-01-09
End Date: 2021-01-15

Saturday January 9, 2021
Title: Full Body Chipper

A) Full Body Chipper Work: 4 Sets
6 Minutes to Perform
20 Wall Ball
20 Russian KBS
10/side KB Clean to Push Press
20 Abmat sit Ups

—–

Sunday January 10, 2021
Title: Map 10

A) Notes: Lets speed this up a little
B) Map 10: 10 Sets
60s Jog
30s Transition
60s Row
30s Transition
60s Bike
30s Transition

—–

Monday January 11, 2021
Title: Monday

Warmup: Whiteboard Score
-Heaviest Floor Press
-Total Reps C

A) Warm Up: Take a few moments to cover the movements below, then perform
+
4 Sets, increasing in pace – 7 min cap
6 Alternating DB Muscle Snatch
4 Quality Burpees
6 Box Step Up and Overs with same DB
rest 30s between

B) Horizontal Push – 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press
5×8-12

*keep these sets moderate to tough in the range
C) Bend + Push Accumulation: 12 Min Amrap
8 Hand Release Burpees
8 Box Step Up and Overs w/DB Snatch Weight
16 Single Arm Dumbbell Muscle Snatch

*use a single DB for the step up and over, hold it however you’d like
*choose weights you can move continuously with

—–

Tuesday January 12, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Total # of pull ups
-Thruster Weight

A) Warm Up: 5/Side Quadruped Plank Row *light
10 Alternating Childs Pose with T-spine rotation
12 Reverse Lunges
B) Vertical Pull – 12 Min Amrap: Max Sets in 12 minutes of
Max Reps Strict Pull Ups; rest 60s

or
Max Banded Pull Ups; rest 60s (start with something you can confidently hit 10 with UNDER CONTROL)

*banded pull ups are okay for this one

C) Squat + Pull Accumulation: 15 Minute Cap
10 Thrusters
rest 30s
8-10 Three Point Rows/arm
rest 60s
x 4 Sets

*these ranges are unbroken

—–

Wednesday January 13, 2021
Title: Wednesday

Warmup: Whiteboard Score

No score, although you should have tracked last week and should be able to dial this in a bit more – we want consistency here!

We’ve got different ordering this week! this changes the stimulus slightly

A) Warm Up: Coaches choice warm up
B) MAP 5 – Aerobic Work: 3 Min Amrap
10 Alternating Single Arm DB Power Clean
10 Reverse Lunges
3 Minute Rest
x 2 Sets
+
3 Minute Amrap
10 No Push Up Burpees
10 Abmat Sit Ups
3 Minute Rest
x 2 Sets
+
directly into
+
3 Min Amrap
10 Cal Assault Bike
30 Double Unders or 60 Singles
3 Minute Rest
x 2 Sets

—–

Thursday January 14, 2021
Title: Thursday

Warmup: Whiteboard Score
-PS or DL Weight
-Time

A) Warm Up: Coaches Choice Warm Up
B) Bend Focused – 20 Minutes to Warm Up and Finish: Power Snatch 3.3.3.3.3
or
Deadlift 5.5.5.5.5

*You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Push + Bend Accumulation: For Time – 9 Min Cap
10.9.8.7.6.5.4.3.2.1
Push Press; light to moderate weight, all unbroken
Russian Kettlebell Swing; tough weight

—–

Friday January 15, 2021
Title: Friday

Warmup: Whiteboard Score
-bent over row weight
-Goblet squat weight

A) Warm Up: at the top of a 2 Minute Mark x 4 Sets
45s Assault Bike; build across sets to moderate
30s Plank
6-8 Goblet Squats
B) Front Squat – 20 Minutes to warm up and finish: Front Squat x 5.5.5.5.5

*build slightly across sets
C) Pull + Squat Accumulation: EMOM x 4 Sets
Minute 1: 10 Dead Bug Pullovers
Minute 2: 10-12 Barbell Curls
Minute 3: 8-10 Box Jumps with Step Down