CrossFit South Bend

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

Workout Log: CFSB – Class Programming
Start Date: 2020-08-15
End Date: 2020-08-21
Programming

Saturday August 15, 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: 30 Minutes

30s to perform
6 Alternating KB/DB Snatch
Max Push Ups in remaining time
30s Rest

30s to perform
5 Burpees
Max Double Unders or Singles
30s Rest

30s to perform
6 Box Jumps with step down
Run in remaining time
30s Rest

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

—–

Sunday August 16, 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: 30s Assault BIke
4:30 Rest
x 3 Sets

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

—–

Monday August 17, 2020
Title: Week 6(2) – Monday

Warmup: 60s Jump Rope Singles
30s Reverse Plank
x 3 Sets; each at the top of a 90s mark
+
8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in

A) Notes: Same volume but less rest here on B/C

WHITEBOARD SCORE: Push press weight
B) Push Press: EVERY 90s x 6 SETS
x 6-8
C) Vertical Pulling: EVERY 90s x 6 SETS
x 6-8

*if strict pull ups are easy here – weight these
D) Mixed Modal Aerobic Work: 12 Minute Amrap
4 Single Arm Plank Row Left
4 DB Single Arm No Push Up Burpee Deadlift Left Arm
4 Single Arm Plank Row Right
4 DB Single Arm No Push Up Burpee Deadlift Right Arm
20 Double Unders or 60 Singles

—–

Tuesday August 18, 2020
Title: Tuesday

Warmup: EMOM x 4 Minutes
25s Elbow Plank
Max Alternating Lateral Banded Steps in the remaining time
*keep the band on the whole time
+
6 Minute Amrap
5 Prisoner Good Mornings
5 Counterbalance Squats
5 Prisoner Kang Squats

A) Notes: We are adding more volume to the DL here, it’s a decent amount of volume so make sure it is beautiful before it is tough

*WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both)
B) Deadlift : EVERY 3 MINUTES x 5 SETS @3111
x5

*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: 10/8 Cal Assault Bike
12 Goblet Squats @20X1
rest 90-120s
x 4 Sets

—–

Wednesday August 19, 2020
Title: Wednesday

Warmup: 7 Minute Amrap
100yard Jog *out the front, in the back
30s Prisoner Superman Hold
5 Arms Only inchworms
+
3; continuous movement
5 Supinated bent row @30X2
3 Push Up Negatives at 5 down

A) Notes: *the top position looked…like it could use some work across the board here on the supinated rows – so now you get 3 at the top! hold it in contact with your body

WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups
B) Horizontal Pull / Push Superset: EMOM x 5 Sets
Minute 1: Supinated Grip Bent Over Barbell Row @30X3; x6-8
Minute 2: Max Push Ups in sets of 2-3 OR *check other options for pressing below
Minute 3: Rest

*if the push ups are too easy, perform ring push ups or Ring Dips – same format (in sets of 2-3)
C) Aerobic Work: 15 Minute Amrap
5 Toes to Bar *see subs
5 Ball Slams
5 Toes to Bar
5 Ball Slams
300m Run

*If you cannot perform kipping toes to bar, progress down in this fashion> 5 Tuck Up to V-ups > 10 Tuck Ups > 10 Abmat Sit Ups

—–

Thursday August 20, 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) Notes: Single Leg Squat
Bend Muscle Endurance w/High Breathing Rate

WHITEBOARD SCORE: Weight used for split squat and total time for C
C) Single Leg Squat: 3 Sets; 14 minute cap
Mixed Rack Front Foot Elevated Split Squat – x8-10/leg; rest 60s between legs

*up on a 25″ plate
*if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat
D) Get the work done: For Time; 10 Minute Cap – break this up however you want
40 American KBS
40 Wall Balls
40 No Push Up Burpees

—–

Friday August 21, 2020
Title: Friday

Warmup: 10 Minute Amrap @ warm up pace
60s of your chosen modality 🙂
5 Curl to Press/arm
10 Reverse Snow Angels

A) Notes: Vertical Push / Pull Work
Single Modality Aerobic
WHITEBOARD SCORE: Max distance on D and the implement you used 🙂
B) Single Arm Seated Z-Press: EMOM x 5 Sets
Minute 1: x9-12 Left Arm
Minute 2: x9-12 Right Arm
Minute 3: Rest
C) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x9-12 Left Arm
Minute 2: x9-12 Right Arm
Minute 3: Rest
D) Single Modality Aerobic Work: Choose One
10 Minute Max
Run
Bike
Row

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

Workout Log: Class Programming
Start Date: 2020-07-27
End Date: 2020-08-02
Blog

Monday July 27, 2020
Title: Wk 4 Progression: Monday – Bend / Push Patterns + Mixed Aerobic

Warmup: 10 Minute Amrap
10 Superman Reps *controlled
10 Glute Bridges
20s Single Arm Plank/side
50 Jump Rope Singles

A) Notes: We’ll be transitioning lower in reps, I expect that you can load heavier as the reps drop!
B) EVERY 2 MINUTES x 4 Sets (24 Minutes): 1. @3111; x6-8 Romanian Deadlift
2. @3111; x9-12 DB/KB Left Arm Glute Bridge Floor Press
3. @3111; x9-12 DB/KB Right Arm Glute Bridge Floor Press

*anytime they are listed this way, it is 2 minutes for each exercise – note your RDL and Floor Press weights/reps

C) 10 Min Amrap: 30 Double Unders or 60 Singles
10/arm KB or DB Cleans *from hip
10 Hand Release Push Ups

Notes: Modify this so the work is consistent and smooth

—–

Tuesday July 28, 2020
Title: Tuesday: Squat / Pull Patterns + Mixed Aerobic

Warmup: 10 Min Amrap
10 Air Squats w/20s Bottom Squat hold in last rep
5 Arms Only Inchworms
10 Prone T
30s Bent Hollow Position

A) Notes: -Lower reps on the FS for heavier loading
-New variations and tempos for the pull up options
B) Front Squat – Catalyst: Every 2:30 Minutes x 4 Sets (10min)
@20X1; x 6-8
C) Strict Pull Up: Every 2:30 x 4 Sets (10 min)
@20X1; 6-8

Some options if you cannot perform this many pull ups could be

NEW OPTION: If you can perform the 6-8 easily, weight them
Option 1: UNBROKEN negatives at 31A1; for 6-8 reps
Option 2: Banded Pull Ups; @3131 for 6-8 reps
Option 3: Ring Rows x15-20 @2111

these are not necessarily in order of progression preference, but space / equipment / ability
D) 12 Min Amrap: 4 Turkish Get Ups
12 Alternating Goblet Step Ups
10 No Push Up Burpees
10/side Three Point DB or KB Row

—–

Wednesday July 29, 2020
Title: Wednesday

Warmup: Take a few moments to set up, everyone can start on something different here

A) Cyclical: 1 Minute Assault Bike
rest 30s
x 7 Sets
+
rest 1 minute to clean and switch
+
1 Minute Row
rest 30s
x 7 Sets
+
rest 1 minute to clean and switch
+
1 Minute Run
rest 30s
x 7 Sets

—–

Thursday July 30, 2020
Title: Thursday

Warmup: 10 Minutes of Hang Power Clean Skill Work – Coaches Choice
+
6 Minutes to Dial in Weights for A

A) Notes: -The reps have dropped slightly in B, which should allow for some heavier loading
-We are adding some loading to the Core/Glute work, this is meant to be muscle endurance accumulation here on this one
-Some timing was adjusted per running it a little close last week 🙂

-Whiteboard Scoring: note your Hang Power Clean and Single Arm Push Press Weight
B) Bend / Push Muscle Endurance (17:30): 7 Sets
2:30 to perform
7 Hang Power Cleans
10 Single Arm Push Press KB/DB/side

Lower the movement with simplicity if it is an issue
Hang Power Clean > RDL > Russian Kettlebell Swing
SA Push Press > Press

C) Core/Glute Amrap: 8 Minute Amrap
15 DB Weighted Sit Ups
20 DB Weighted Glute Bridge

Modifications
Weighted Sit Ups > Abmat Sit Ups
Weighted Glute Bridge > Glute Bridge

—–

Friday July 31, 2020
Title: Friday

Warmup: EMOM x 4 Minutes; increase your jog pace per set – finish tough
20s Jog
3 Air Squats @ 3111

+ (the + indicates a separation here)

EMOM x 4 Minutes; increase your bike pace per set finish tough
20s Assault Bike
4-6 Ring Rows
*quick transition here

A) Notes: Overall density per set has dropped which should now allow for some faster cycle times, however your rest is gone, so you’ll have to manage your run pacing a bit better to stay continuous throughout.

-Whiteboard Scoring: I want rounds + reps today per both amraps
B) Squat w/ Higher Breathing Rate: 12 Min Amrap
Run 100 yards
10 Goblet Squats

rest 5 minutes between B and C
C) Pull w/ Higher Breathing Rate: 12 Min Amrap
12/9 Cal Assault Bike
10 Ring Rows

—–

Saturday August 1, 2020
Title: Saturday

Warmup: 8 Min Amrap
10 Alternating Plank March
30 Jump Rope Singles
10 Alternating Superman Arm/Leg
30 Jump Rope Singles
+
Dial in part A

A) Notes: This is meant to be dialed in so that you can stay CONSISTENT with your times each round, if you find yourself slipping we will pull reps out or modify the movement so it can be performed consistently
B) Accumulation and Practice: EMOM x 30 Minutes

Odd Rounds
5 No Push Up Burpees + 20 Double Unders or 40 Singles

Even Rounds
5 Hand Release Push Ups + 10 American KBS

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

—–

Sunday August 2, 2020
Title: Sunday

Warmup: 3 Minute Easy Bike
+
20s Moderate
60s rest
15s tough
60s rest
10s tough
x 2 Sets

A) Notes: We are going to start off with the Alactic work today, then get into some easy conversational MAP 10 isometric work

B) Alactic Work: 20s Assault BIke @ 100%
5 minute rest
x 3 Sets
C) Isometric Focused MAP 10 Work: 30 Minute Assault Bike; every 5 minutes stop and perform
20s Bottom Squat Hold
20s Reverse Plank Hold
4 Alternating Turkish Get Ups – light

—–

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

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

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Christmas Eve Monday 12.24″]

Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before!

https://www.facebook.com/groups/cfsbmembers/

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Christmas Day Tuesday 12.25″]

Merry Christmas!

Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before!

https://www.facebook.com/groups/cfsbmembers/

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 12.26″]

FIT

A. 4 Sets
Bent Over Row x3-6 @3111, rest 90s
Close Grip Bench Press x 3-6 @3111, rest 2 minutes

B. 3 Sets For Time (12 Min Cap)
12-18 Ring Rows
30-60s Elbow Plank *Weighted if possible
20m Reverse Bear Crawl

COMP

A.
Weighted Pull Up x 4.3.2.1, rest 90s
Close Grip Bench Press x 4.3.2.1, rest 2 minutes

B. For Time (12 Min Cap)
9 Kipping Pull Ups
5 Wall Walks
5 Renegade Rows
12 Kipping Pull Ups
4 Wall Walks
4 Renegade Rows
15 Kipping Pull Ups
3 Wall Walks
3 Renegade Rows

Score:
A. Weights
B. Time

Notes:
-no bands for the pull ups on comp, if you cannot perform them, stick to fit for the day
-make your first round of Ring Rows unbroken in the range, but tough
-1 REP OF RENEGADE ROW IS
Left Row
Push Up
Right Row
Push Up

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 12.27″]

FIT

A. E90s x 8 (12min) Start moderate and build so that the the last 4 sets are tough

Overhead Squats x 3-6 @3111

*You may pull from a rack

B. 2 Sets for time (10 Min Cap)
30 Alternating KB/DB Snatches
20 No Push Up Burpees onto a Plate #45
10/arm Single Arm Alternating Front Rack Reverse Lunges

COMP

A. E90s x 8 (12min) Start moderate and build that the the last 4 sets are tough

Full Snatch x 1.1

B. 2 Sets for time (10 Min Cap)
30 Alternating KB Snatches 55/35
20 No Push Up Burpees onto a Plate #45
10/arm Single Arm Alternating Front Rack Reverse Lunges 55/35

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

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 12.28″]

FIT

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Hang Muscle Clean + Push Press (5+5)

B. 3 Sets, NFT – Tough, Heavy
Push Press x 9
Dual DB Deadlift x 9
12-15 Sit Ups
Bike 60s; increase pace each round
rest 2 Minutes between sets

COMP

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Power Clean and Jerk (2+2)

B. 3 Sets, NFT – Tough, Heavy
Push Press x 3.3.3 (clusters, rest 15s b/w)
Dual DB Deadlift x 9
9-12 Kipping Toes Through Rings
Bike 60s; increase pace each round
rest 2 Minutes between sets

Score:
A. Weight
B. Don’t score it, just go heavy and hard where it is dictated

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 12.29″]

FIT

A. E90s x 8 (12min) start light and build so that the last 4 sets are tough

Front Squat x 2
*pull from a rack

B. 20 Min Amrap
12 Hanging Knee Raises/Sit Ups
6 SA KB/DB Thrusters/arm
12/9 Cal Bike

COMP

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Full Clean x 1.1

B. 20 Min Amrap
8 Toes To Bar
5 SA KB Thrusters/arm 45-55/25-35
Bike/Row/Doubles

Round 1: 14 Cal Bike
Round 2: 14 Cal Row
Round 3: 75 Doubles

Score:
A. Heaviest weight
B. Rounds + Reps

Notes:
I put a range on the weights for Comp, if you cannot fall within that, stick to fit for the day

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 12.30″]

FIT

A. E90s x 8 Sets, build to a heavy set

Thruster x 3

B. For Time (12 Min Cap)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Barbell Front Squats
No Push Up Burpees

COMP

A. E90s x 8 Sets, build to a heavy set – pulled from the floor

Thruster x 1

B. For Time (12 Min Cap)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dual Dumbbell squats 50/35
Bar-facing burpees

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

Notes:
Fit, use a barbell weight that you feel as though you can hit 10 with some room in the tank.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

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

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 12.10″]

FIT

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
4 Barbell RDL
*focus on positions, try to beat last week

Rounds 5-8
4 Front Squats @3111
*try to beat last week

B. AMRAP IN 15 MIN *Grind
Bike .5/.4m
15 Sit Ups
15 Goblet KB Reverse Lunges
50 Single Unders
15 Russian KB Swing
15 Goblet KB Front Squats
50 Single Unders Unders

COMP

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
3 Clean Lift Off w/ pause above knee

Rounds 5-8
1 Full Clean *take 3 seconds to get to the knee
1 Hang Power Clean
1 Hang Clean

B. AMRAP IN 15 MIN *Grind
Bike .5/.4m
10 Toes to Bar
10 Heavy Dual KB Reverse Lunges
35 Double Unders
10 Heavy Dual Russian KB Swing
10 Heavy Dual KB Front Squats
35 Double Unders

Score:
A. Don’t score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight Used for KB work

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 12.11″]

FIT

A. 3 Sets *all tough
8 Dual Bent Over DB Row, rest 0 seconds
+
Max Ring Rows in 20s *moderate difficulty
rest 90-120s
4 Close Grip Bench Press, rest 0 seconds
+
20m Reverse Bear Crawl
rest 90-120s

B. 3 Sets for QUALITY
20-40m Bear Crawl *Hips Down
12-15 Bicep Curl and Press DB/KB
30-60s Elbow Plank

COMP

A. 3 Sets *all tough
3 Heavy Dual DB/KB Bent Over Row, rest 0 seconds
+
Max Rep Drop Set (-20%) in 20s
rest 90-120s
4 Close Grip Bench Press, rest 0 seconds
+
20-60s Handstand Hold
rest 90-120s

B. 3 Sets for QUALITY
40m Bear Crawl *Hips Down
12-15 Bicep Curl and Press DB/KB
10 Rower Pike Ups @ 2020

Score:
A. Row weight / Bench Weight
B. No Score, for quality

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 12.12″]

FIT

A. E90s x 8 (12min) Build slightly across sets; start moderate

Sets 1-4
4 Snatch Grip RDL
*Focus on the positions

Sets 5-8
4 Overhead Squats @3211

B. EMOM x 4 Sets (16 Min)
1: 40s Max Calorie Bike; increase pace each round
2: 40s Max DB/KB Snatches *Alternating/moderate to light weight
3: 40s Max Sit Ups
4. Rest

COMP

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
3 Snatch Lift Off w/ pause above knee

Rounds 5-8
1 Full Snatch *take 3 seconds to get to the knee
1 Hang Power Snatch
1 Hang Snatch

B. EMOM x 4 Sets (16 Min)
1. 40s Row; increase pace each round
2: 8 Dual KB Snatch
3: 12-15 Straight Legged Sit Ups
4. Rest

Score:
A. Don’t score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight for Snatches and Pace Range for Bike/Row ex: 1:53.4 – 1:43.3

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 12.13″]

FIT

A. E90s x 10 (15 Min)
Odd Rounds
20-30s Pull Up Iso Hold
*Use as many bands as needed to get a solid hold at the top

Even Rounds
6 Single Arm DB/KB Push Press/arm
*Beat Last weeks #

B. 3 Sets for consistency
30s Plank/Weighted Plank
12-15 Push Up Variation
50 Single Unders
12-15 Ring Rows
Hold the top of your last ring row for 20s
12/9 Cal Bike
rest 2 minutes between sets

COMP

A. E90s x 10 (15 Min)
Odd Rounds
30s Max Rep Strict Chest To Bar Pull Ups

Even Rounds
6 Heavy Push Press; build slightly across sets
*pulled from floor, beat last weeks #

B. 3 Sets for consistency
6 Ring Push Ups
6-8 Hand Release Push Ups
50 Double Unders
6 Toes to Bar
6-8 Kipping Pull Ups
15/12 Cal Bike
rest 2 minutes between sets

Score/Notes
A. # of pulls, weight for PP
B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank

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[eliteaccordion][elitetoggle title=”Friday 12.14″]

FIT

A.
3 Minute Ladder 3.6.9+ Style
No Push Up Burpee Over Bar (lateral optional)
Empty Barbell Thruster *Light, DB if needed
3 Minute Rest
x 3 Sets; increase pace each set

B.
3 Minute Amrap
16 UB American KB Swings
50 Single Unders
3 Minute Rest
x 3 Sets; increase pace each set

COMP

A.
3 Minute Ladder 3.6.9+ Style
Burpee Over Bar (lateral)
Barbell Thruster 75/55
3 Minute Rest
x 3 Sets

B.
3 Minute Amrap
8 Dual KB Hang Clean and Jerks
36 Double Unders
3 Minute Rest
x 3 Sets; increase pace each set

Score:
A. Total Reps each round
B. Rounds + Reps

Notes:
This is pace learning practice, I want you tp INCREASE your pace by a little each round!

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[eliteaccordion][elitetoggle title=”Saturday 12.15″]

Surprise Christmas Wod!

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[eliteaccordion][elitetoggle title=”Sunday 12.16″]

Fit & Comp

A. Grind
36 Minute Amrap
Row 90s; Row last 10s Hard
3 Wall Walks
40m Front Rack KB Walk; tough
Bike 90s; Bike last 10s Hard
40m Sled Push; tough
20 Prisoner Step Ups

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[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

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

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[eliteaccordion][elitetoggle title=”Monday 12.3″]

FIT

A. E90s x 10 (15min) Build slightly across sets; start moderate

Sets 1-5
5 Snatch RDL
*Focus on the positions

Sets 6-10
5 Overhead Squats @3211
*choose a weight you can pull from floor

B. EMOM x 4 Sets (12 Min)
1: 45s Max DB/KB Snatches *Alternating/moderate to light weight
2: 45s Max Plank on Forearms
3: 45s Max Singles/Doubles

COMP

A. E90s x 10 (15min) Build slightly across sets; start moderate

Odd Rounds
4 Snatch Lift Off w/ pause above knee

Even Rounds
1 Power Snatch *take 3 seconds to get to the knee
1 Hang Power Snatch
1 Hang Snatch
1 Overhead Squat

B. EMOM x 4 Sets (12 Min)
1: 8 KB Snatch/arm *not alternating 70/45
2: 45-60s Ring Plank
3: 35-50 Double Unders

Score:
A. Heaviest Weight
B. Weight for Snatches and Total Double Unders

Notes:

You’ll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit.

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[eliteaccordion][elitetoggle title=”Tuesday 12.4″]

FIT

A. E90s x 10 (15 Min)
Odd Rounds
30s Max Rep Strict Ring Row

Even Rounds
8 Single Arm DB/KB Push Press/arm

B. 3 Sets; note the UB in the range
9-12 UB Push Ups
10/8 Cal Bike
9-12 UB Ring Rows
12 Straight Legged Sit Ups
rest 2 minutes between sets

COMP

A. E90s x 10 (15 Min)
Odd Rounds
20s Max Rep Strict Chest To Bar Pull Ups

Even Rounds
8 Heavy Push Press; build slightly across sets
*pulled from floor

B. 3 Sets; note the UB in the range
9-12 UB Clapping Push Ups
12/10 Cal Bike
9-12 UB Kipping Pull Ups
12 Straight Legged Sit Ups
rest 2 minutes between sets

Score/Notes
A. # of pulls, weight for PP
B. Nothing, get through it and work on consistency, these sets are UB each round so, change as you need to to accomplish that

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[eliteaccordion][elitetoggle title=”Wednesday 12.5″]

FIT

A. E90s x 10 (15min) Build slightly across sets; start moderate

Rounds 1-5
5 Barbell RDL
*focus on positions

Rounds 6-10
5 Front Squats @3211
*choose a weight you can pull from the floor

B. AMRAP IN 12 MIN *Grind
12 Russian KB Swings *Heavy
20m Forward Bear Crawl
8/leg Alternating Goblet Reverse Lunges
8 Modified Toes to Bar

COMP

A. E90s x 10 (15min) Build slightly across sets; start moderate

Odd Rounds
4 Clean Lift Off w/ pause above knee

Even Rounds
1 Power Clean *take 3 seconds to get to the knee
1 Hang Power Clean
1 Hang Clean
1 Front Squat

B. AMRAP IN 12 MIN *Grind
8 Dual KB Clean 55/35
20m Forward Bear Crawl
8/leg Alternating Dual KB Reverse Lunges 55/35
8 Toes to Bar

Score:
A. Heaviest Weight
B. Weight Used for KB work

Notes:
You’ll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit.

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[eliteaccordion][elitetoggle title=”Thursday 12.6″]

FIT

A. 3 Sets *all tough
8 Bent Over DB Row/arm
rest 90s
5 Close Grip Bench Press
+
20m Reverse Bear Crawl
rest 90s

B. 3 Sets
10 Ring Rows w/1 second pause at top
rest 30s
10 Plank Walk outs
rest 30s
10 Reverse Snow Angels
rest 30s

COMP

A. 3 Sets *all tough
8 Bent Over DB Row/arm
rest 90s
5 Close Grip Bench Press
+
5-10m handstand Walk
*you get one drop here, if you drop a second time in the 5-10, call it for that round
rest 90s

B. 3 Sets for QUALITY
10 Ring Rows w/ 1 second pause at top
rest 30s
3 Wall Walks w/2 second pause at top
rest 30s
10 Reverse Snow Angels
rest 30s

Score:
A. Row weight / Bench Weight
B. No Score, for quality

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[eliteaccordion][elitetoggle title=”Friday 12.7″]

FIT

A.
3 Minutes to complete @ CONSISTENT PACES
5.10.15
No Push Up Burpees
Air Squats/Goblet Squats *UB Sets
*50 Single Unders
3 Minute Rest
x 3 Sets

B.
3 Minute Amrap @ CONSISTENT PACES
16 American KB Swings
100m Run (in 10m Shuttles)
3 Minute Rest
x 3 Sets

COMP

A.
3 Minutes to complete @ CONSISTENT PACES
5.10.15
Burpees
Wall Balls 20/14
*50 Double Under Cash Out
3 Minute Rest
x 3 Sets

B.
3 Minute Amrap @ CONSISTENT PACES
8 Single Arm DB/KB Hang Clean and Jerks/arm 55/35
100m Run (in 10m Shuttles)
3 Minute Rest
x 3 Sets

Score:
A. Time you finished each round in
B. Rounds + Reps each round

Notes:
A. SCALE SO YOU CAN FINISH IN THE TIME, if you cannot get into the doubles for comp…don’t do it. If you are doing Comp, you are doing those weights as well.

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[eliteaccordion][elitetoggle title=”Saturday 12.8″]

FIT & COMP

Christmas Workout Series #1

Surprise Workout

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[eliteaccordion][elitetoggle title=”Sunday 12.9″]

FIT

A. Grind
18 Minute Amrap
40m Reverse Sled Drag
10 Incline Push Ups @ 2020
10 Bent Over DB/KB Row
10 Straight Legged Sit Ups
20s Pike HS Hold or 40s Plank

COMP

18 Minute Amrap
40m Reverse Sled Drag
5 Renegade Rows
5 Strict Toes to Bar
20s Wall Facing HS Hold

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