CrossFit South Bend

11/07/2022 – Monday
Warmup:
Coaches Choice

A. Wades Day
5 Rounds For Time
11 One-Arm DB or KB Power Snatches
12 One-Arm DB or KB Thrusters
11 Weighted Pull-Ups

Notes;
*use the same weight for PS/Thruster
*Switch arms whenever you feel like it
*Weighted Pull Up > Strict Pull Up (no band) > Ring Row or Bar Row (kids bar)
*choose weights you can hit the first 3 sets unbroken

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11/08/2022 – Tuesday
Coach Notes:
Week 7

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

2″ pause in the hole

5-5-3-3; 3:00 rest
2-3 RIR for 5’s
1-2 RIR for 3’s

B. Landmine Meadows Row
15 Minutes to warm up and finish
1″ pause @ top of pull
4×8-10 rest 60s between sides
2-3 RIR

C. Accessory Work -18 min cap
Landmine Front Rack Split Squat x 10-15 rest 60-90s
Chainsaw Row x10-15; rest 60s-90s
x 3 Sets
try to load heavier

Cool Down:
5-10 minute easy bike or walk
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale

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11/09/2022 – Wednesday
A. Warm Up
Move through at warm up pace – 16 Minute Cap

24/18 BIke Cals or 30/20 Cal Row
+
2 rds:
8-10/side Band Ext Rotations
8-10 Band Squat Thrusts, squeeze glutes @ top
+
24/ 18 Bike Cals or 30/20 Cal Row
+
2 rds:
8-10/side Band Ext Rotations
8-10 Band Squat Thrusts, squeeze glutes @ top
+
24/ 18 Bike Cals or 30/20 Cal Row

B. 12 Min EMOM
min 1: 8-12 Single Leg KB/DB Hip Thrusts, right
min 2: 8-12 Single Leg KB/DB Hip Thrusts, left
min 3: 8-12 KB/DB Floor Press

Light/ Moderate weights on Hip Thrusts, ideally, use that same KB/DB pair for the press

C. Mixed Work
5 rds @ Steady Effort – 16 minute cap
200yd Run
10 Alt DB Snatch, light/ moderate
10 Strict Pushup Burpees
10 Alt DB Snatch

If strict pushups get fatigued, continue with a strict negative on the burpees. If THAT is fatigued, go with no pushup burpees

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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11/10/2022 – Thursday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2″ pause @ top of each rep
5-5-3-3; 3:00 rest
2-3 RIR for 5’s
1-2 RIR for 3’s

*** may get tough on grip, may use lifting straps if you’ve got them or mixed grip

B. Dumbbell Bench Press
13 Minutes to warm up and finish
2″ pause @ bottom
4×8-10; 2:00-3:00 rest
2-3 RIR

C. Accessory Work – 18 Minute Cap
Landmine Single Leg Romanian Deadlift x10-15; rest 60-90s
Tall Kneeling Alternating KB or DB Press x18-24; rest 90-120s
x 3 Sets
*heavier than last week

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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11/11/2022 – Friday
A. MAP 10
45 Minutes @ Very Easy Effort

15 Bike or 18 Cal Row
50m/side Single Arm KB/DB Farmers Carry
15 Bike or 18 Cal Row
0:30 Elbow Plank
15 Bike or 18 Cal Row
10 Bench Rev Hypers

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11/12/2022 – Saturday
A. Wades Lift Off
Power Clean 1rm
Back Squat 1rm
Bench Press 1rm
Deadlift 1rm

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11/13/2022 – Sunday
Warmup:
Coaches Choice

A. 2 Rounds @ warm up effort
800/600m Row
10/side RNT Split Squats, controlled/ unld
10 Palms Up Band Pull Aparts, light

B. 3-4 Sets
8-10 Alt DB Rev Lunge
10-15 Band Pulldowns
8-10 Alt DB Rev Lunge
2:00-3:00 rest

@ moderate weights

C. 5-8 Sets for event times
3-8 Unbkn Strict Pullups or 7-10 Ring Rows
8 (4/side) Single Arm DB Thrusters, light
12/8 Bike Cals
0:90 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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10/24/2022 – Monday
Coach Notes:
Week 5

Warmup:
Coaches Choice

A. Back Squat
15 Minutes to warm up and finish
*2s pause in the hole
8-8-8; 3:00 rest
3 RIR

B. Landmine Meadows Row
12 Minutes to warm up and finish
1″ pause @ top of pull
3×9-12; rest 60s between sides
2-3 RIR

C. Accessory Work – 22 Minute Cap
Landmine Front Rack Split Squat x 9-12; rest 60s
Chainsaw Row x9-12; rest 60s
x 3 Sets
3-4 RIR

• 
  Alternating Dumbbell Curl x16-20; rest 30s
  Banded Face Pull x10-15; rest 30s
  x 2-3 Sets
  3-4 RIR

Cool Down:
5-10 minute easy bike or walk
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale

---

10/25/2022 – Tuesday
Warmup:
No warm up needed – just set up and go

A. MAP 10
45 Minute Amrap
21 Cal Bike or 30 Cal Row
30yd/side OH Contralateral Carry, you pick the weights (may be different depending on KB position)
15 Cal Bike or 20 Cal Row
0:20/side Single Leg Glute Bridge
9 Cal Bike or 10 Cal Row
100 Single Unders

Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale

---

10/26/2022 – Wednesday
Warmup:
Get right into it

A. Warm Up – 13 Minute Cap
15.12.9.6.3 Cal Bike or 25.20.15.10.5 Cal Row
10-10-10-10-10 DB Deatch March, light
5-5-5-5-5/side Side Plank Powell Raise, light/ controlled

B. 3 Sets – 12 Minute Cap
4 Dual Hang DB Snatch
4-8 Pushups
3 Dual Hang DB Snatch
4-8 Pushups
2 Dual Hang DB Snatch
4-8 Pushups
1 Dual Hang DB Snatch
3:00 rest

*May build on DB weights, but keep it moderate throughout
*May scale pushups to Incline Pushups on Bar or Bench
*Choose weights and modifications where the first two sets are unbroken

C. For time @ steady effort – 15 Minute Cap
500/400m Row
+
5 rds:
12 DL @ light/ moderate weights
8 Bar Facing Burpees
+
500/400m Row

If you know DL 1RM, stay within 30-40% of it. Otherwise, choose a weight with which you can do 5 rds of 12 unbkn reps @ moderate effort

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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10/27/2022 – Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Double Unders
1:30 Bike
1:00 Burpees
1:30 Run
rest 5 minutes
x 3 Sets

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10/28/2022 – Friday
Warmup:
Coaches choice

A. Deadlift
15 Minutes to warm up and finish
2″ pause @ top of each rep
8-8-8; 3:00 rest
2-3 RIR

*** may get tough on grip, may use lifting straps if you’ve got them or mixed grip

B. Dumbbell Bench Press
12 Minutes to warm up and finish
2″ pause @ bottom
9-12 X 3; 2:00-3:00 rest
2-3 RIR

C. Accessory Work – 22 Minute Cap
Landmine Single Leg Romanian Deadlift x9-12; rest 60s
Tall Kneeling Alternating KB Press x16-20; rest 90-120s
x 3 Sets
4-5 RIR
+
JM Press 3×10-15; rest 60-90s
3-4 RIR

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/29/2022 – Saturday
Warmup:
Coaches Choice

A. EMOM x 6 Sets
min 1: 10 Band Pulldowns + easy run in remaining time
min 2: 0:30 Wall Sit
min 3: Bike or Row @ easy pace

B. 5 Sets
50m Single Arm KB/ DB Farmers Carry
10-12 Goblet Rev Lunge, same weight as carry
50m Single Arm KB/ DB Farmers Carry, the other side
2 minute rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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10/30/2022 – Sunday
Warmup:
Coaches Choice

A. 8 Sets for EVEN times
8-12 Unbkn Wall Ball Shots
8-12 Unbkn Ring Rows
200m Run
1:1 Work to Rest

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10/17/2022 – Monday
Coach Notes:
Week 4

Warmup:
Coaches Choice

A. Back Squat
18 Min to warm up and finish
4 Sets (working sets)
3011; 4-4-2-2; rest 2-3 minutes
3 RIR for 4’s
2-3 RIR for 2’s

B. Pendlay Row
16 Minutes to warm up and finish
4 Sets (working sets)
@3110; x6-8; rest 2 minutes
2-3 RIR

C1. Dumbbell Front Rack Lunge
xAlternating 16-20; rest 60s-90s

C2. Alternating Bent Over Dumbbell Row
xAlternating 16-20; rest 60-90s
x 2-3 Sets

Cool Down:
5-10 minute easy bike or walk
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale

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10/18/2022 – Tuesday
A. MAP 10
5 Sets @ very easy pace
3 minute row
15s Transition
3 Minutes to perform – 30s/side KB around the World – Run in remaining time
15s Transition
3 Minute Bike
15s Transition

Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale

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10/19/2022 – Wednesday
Warmup:
Get right into it

A. 12 Minute Cap @ Warm Up Effort
0.3mi Bike
20s Quadruped Hold
10 Waist Banded Good Morning

B. 5 Sets – 15 Min
min 1: 8-12 Single Arm Hang DB Clean and Jerk, left
min 2: 8-12 Single Arm Hang DB Clean and Jerk, right
min 3: REST

C. 3 Sets @ steady effort – 14 Minute Cap
400m Run
10 Burpees
20 (10/side) Single Arm DB Power Clean, light/ moderate weights
10 Burpees

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/20/2022 – Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Wall Balls
1:30 Row/Bike – (next round within the set perform bike)
1:00 Double Unders
1:30 Run
rest 5 minutes
x 3 Sets

---

10/21/2022 – Friday
Warmup:
Coaches Choice

A. Deadlift
18 Minutes to Warm Up and Finish
4 Sets (working sets)
3011; 4-4-2-2; 2:00-3:00
2-3 RIR

B. Barbell Floor Press
16 Minutes to Warm Up and Finish
4 Sets (working sets)
@3110; x4-6; rest 2 minutes
2-3 RIR

C1. Single Arm Wall Assisted Single Leg Romanian Deadlift
2010; 9-12/side rest 30s between sides, rest 60s
3-5 RIR

C2. Seated Single Arm Dumbbell Press
2010; 9-12/side; rest 30s between sides, rest 60s
3 RIR
x 2-3 Sets

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/22/2022 – Saturday
Warmup:
Coaches Choice

A. @ warm up effort
20 Minute Amrap – move up the ladder
10.20.30.40.50 Cal Bike or Row
10 Alternating Crossover Step Ups (unloaded)
10 DB Cuban Rotations

B. 5 Sets; 30 Minute Cap
8-6-4-2
Alt Renegade Rows
DB Front Squat
3:00 rest

May build in the Rows, use the same DB’s for squats

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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10/23/2022 – Sunday
Warmup:
Coaches Choice

A. 6 Sets for EVEN Times; 40 min cap
3-6 Supinated Strict Pullups
12/9 Bike Cals
6/side Single Arm OH DB Rev Lunge
12/9 Bike Cals
3-6 Supinated Strict Pullups
2:00-3:00 rest

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10/10/2022 – Monday
Coach Notes:
Week 3

Warmup:
Coaches Choice

A. Back Squat
18 Min to warm up and finish
4 Sets (working sets)
@3011; 5.5.3.3; rest 2-3 minutes
2-3 RIR

B. Pendlay Row
16 Minutes to warm up and finish
4 Sets (working sets)
@3110; x7-10; rest 2 minutes
2-3 RIR

C1. Dumbbell Front Rack Lunge
xAlternating 20-24; rest 60s-90s

C2. Alternating Bent Over Dumbbell Row
xAlternating 20-24; rest 60-90s
x 2-3 Sets

Cool Down:
5-10 minute easy bike or walk
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale

---

10/11/2022 – Tuesday
A. MAP 10
4 Sets @ very easy pace
3 minute row
3 minute amrap; 50 single under + 10 no push up burpees
3 minute bike
3 Minute Amrap; 10 Russian Kbs + 15yd bear crawl

Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale

---

10/12/2022 – Wednesday
Warmup:
Get right into it

A. 12 Minute Cap @ Warm Up Effort
500-400-300-200-100 yard run
10-8-6-4-2 Alt Front Plank Rotations, 1″ pause @ top
10-8-6-4-2 Alt Glute Bridge March

B. 4-5 Sets; 17 Min Cap
20 Unbkn Russian KBS, you pick the weights- tough
0:60 rest
0:15-0:30 Top of Dip Hold, rings or matador
0:60 rest

*ring plank, plank hold (20-45s)

C. 15 Minute Amrap @ steady pace
2-3 Wall Walks
9 Deadlift
12/9 Bike Cals
9 Deadlift

Notes;
Wall Walks completed within 0:60
*wall walk, box wall walk, 30s plank on rings, 30s plank on hands

Deadlift should be pretty, done unbroken, and comfortably
*deadlift, kb deadlift, rdl variations

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/13/2022 – Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Single Arm DB or KB Front Squats
1:30 Bike for Cals
1:00 Double Unders
1:30 Goblet KB/DB Carry
rest 5 minutes
x 3 Sets

*match reps inter+intra set

---

10/14/2022 – Friday
Warmup:
Coaches Choice

A. Deadlift
18 Minutes to Warm Up and Finish
4 Sets (working sets)
@3011; 5.5.3.3; rest 2-3 minutes
2-3 RIR

B. Barbell Floor Press
16 Minutes to Warm Up and Finish
4 Sets (working sets)
@3110; x6-8; rest 2 minutes
2-3 RIR

C1. Single Arm Wall Assisted Single Leg Romanian Deadlift
2010; 10-15/side rest 30s between sides, rest 60s
3-5 RIR

C2. Seated Single Arm Dumbbell Press
2010; 10-15/side; rest 30s between sides, rest 60s
3 RIR
x 2-3 Sets

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/15/2022 – Saturday
Warmup:
Coaches Choice

A. 10 Minute Amrap
5/side Posterior Box Step Down – controlled
10 Banded Face Pulls
50 Single Unders

B. 5 Sets; 35 Minute Cap
9/side Single Arm KB Rows, you pick the weight
10 WBS
6/side Single Arm KB Rows
10 WBS
3/side Single Arm KB Rows
2:00-3:00 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/16/2022 – Sunday
Warmup:
Get right into it

A. Warm Up – Movement and Skills
2-3 Wall Walks, 20-30s HS Hold, modified HS Hold
8 Alternating Pistols, modified, or 8/side short split squats
x 10 Minute Amrap for quality

B. 6 Sets for EVEN Times; 35 min cap
10 Alt Step Ups, 24/20″
30m KB/ DB Farmers Carry, you pick the weight
20/15 Row Cals
30m KB/ DB Farmers Carry
10 Alt Step Ups
2 min rest

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For those of you who don’t know September is Childhood Cancer Awareness Month, and this always coincides with the launch of the Wade’s Army Campaign.

This is our 11th year participating, and over the last 10 years with the amazing support of our community, we have raised nearly $40,000!

Some of you are new and may be asking yourself: what is Wade’s Army? It is a non-profit organization that’s leading the fight against neuroblastoma, a childhood cancer. When you make your donation you get to choose what initiative your dollars support.

You can read more about your donation here along with the initiatives that you can support.

HOW TO DONATE AND GET YOUR SHIRT

You’ll make your donation to team CFSB with the button below

After you have made your donation you will get a redeemable credit to the Wades Army Gear Store. There are several items to select from this year such as: tees, tanks, sweat pants, hats, and sweatshirts. I would check here first to make sure your donation amount matches what you want.

74 Blazer Sweepstakes

A unique way for you to donate this year is by buying sweepstake tickets for a custom-built 1974 Chevy Blazer. you can check that out here!

10/03/2022 – Monday
Coach Notes:
Week 2

Warmup:
Coaches Choice

A. Back Squat
18 Min to warm up and finish
4 Sets (working sets)
@3011; 6.6.6.6; rest 2-3 minutes
2-3 RIR

B. Pendlay Row
15 Minutes to warm up and finish
3 Sets (working sets)
@3110; x9-12; rest 2-3 minutes
2-3 RIR

C1. Dumbbell Front Rack Lunge
xAlternating 24-30; rest 60-90s

C2. Alternating Bent Over Dumbbell Row
xAlternating 24-30; rest 60-90s
x 3 Sets

Cool Down:
5-10 minute easy bike or walk
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale

---

10/04/2022 – Tuesday
A. MAP 10
45 Minute Amrap @ very easy pace
15/12 Cal Bike
12/9 Cal Row
30s Glute Bridge Hold (10s L, 10s R, 10s Both)
200yd Run
50 Single Unders
30s Plank/SA Plank (10s L, 10s R, 10s Both)

Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale

---

10/05/2022 – Wednesday
Warmup:
Get right into it

A. 10 Minute Cap @ Warm Up Effort
21.15.9 Bike Cals
10.10.10 No Push Up Burpee
10.10.10 Banded Pull Through

B. 3 Sets (17 minute cap)
10.8.6.4.2
Alternating KB/DB Glute Bridge Floor Press
Dual KB/DB Sumo Deadlift
2-3 minute Rest

@moderate weights, load for the press, use the same weight for the DL

C. 12 Minute @ Steady Effort
400/300m Row
20 Russian KBS 55/35
10 Push Ups
20/16 Cal Bike
20 Russian KBS 55/35
10 Push Ups

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/06/2022 – Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Alternating Single Arm Devils Press
1:30 Bike for Cals
1:00 Walking Lunge
1:30 Burpee Box Jump w/Step Down
rest 5 minutes
x 3 Sets

*low box defined a knee at or below hip crease
*match reps inter+intra set

---

10/07/2022 – Friday
Warmup:
Coaches Choice

A. Deadlift
18 Minutes to Warm Up and Finish
4 Sets (working sets)
@3011; 6.6.6.6; rest 2-3 minutes
2-3 RIR

B. Barbell Floor Press
15 Minutes to Warm Up and Finish
3 Sets (working sets)
@3110; 3×7-10; rest 2 minutes
2-3 RIR

C1. Single Arm Wall Assisted Single Leg Romanian Deadlift
2010; 12-16/side rest 30s between sides, rest 60s
3-5 RIR

C2. Seated Single Arm Dumbbell Press
2010; 12-16/side; rest 30s between sides, rest 60s
3 RIR
x 3 Sets

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/08/2022 – Saturday
Warmup:
Coaches Choice

A. 12 Min EMOM
Min 1: 7-10 Single Arm Hang DB Snatch, left
Min 2: 7-10 Single Arm Hang DB Snatch, right
Min 3: 5/side Single Arm DB Fr Squat

• 4-5 RIR for Snatch, use that same DB for Squats

B. 25 Minute Amrap
8 DB Front Rack Walking Lunge, light
5-10 Strict Pullups (or Ring Rows)
8 Front Rack Walking Lunge
12/9 Bike Cals
2:00-3:00 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/09/2022 – Sunday
Warmup:
Get right into it

A. Warm Up – Movement and Skills
2-3 Wall Walks, 20-30s HS Hold, modified HS Hold
8 Alternating Pistols, modified, or 8/side short split squats
x 10 Minute Amrap for quality

B. MAP 9
30 Minute Amrap @ sustained pace
300m Run
15/12 Cal Row
15/12 Cal Bike

---

09/26/2022 – Monday
Coach Notes:
Week 1

Warmup:
Coaches Choice

A. Back Squat
15 Minutes to warm up and finish
3 Sets (working sets)
@3011; 8.8.8; rest 2-3 minutes
2-3 RIR

B. Pendlay Row
15 Minutes to warm up and finish
3 Sets (working sets)
@3110; x10-15; rest 2-3 minutes
2-3 RIR

C1. Dumbbell Front Rack Lunge
xAlternating 24-30; rest 60-90s

C2. Alternating Bent Over Dumbbell Row
xAlternating 24-30; rest 60-90s
x 2 Sets

Cool Down:
5-10 minute easy bike or walk
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale

---

09/27/2022 – Tuesday
A. MAP 10
7 Sets @ easy effort – should feel like walking

• should feel like walking
  On a 75s Timer
  Row
  Single Unders
  25yd/Side Single Arm KB/DB OH Carry @ light/ moderate weights
  Bike
  Run

Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale

---

09/28/2022 – Wednesday
Warmup:
Get right into it

A. 10 Minute Amrap @ Warm Up Effort
150m Row
1/side LIGHT TGU, DB or KB is good
5/side Single Arm KB/ DB Deadlift, same weight as TGU

B. 15 Minute Amrap
10 Alt KB Death March
rest 30s
8-10 Single Arm DB Push Press, left
rest 30s
8-10 Single Arm DB Push Press, right
rest 90s

Death March – moderate weights
Push Press – may build but 4-5 reps in reserve

C. 15 Minute Amrap @ steady effort
200m Run
10 Box Jumps, 24/20″
9 Burpees

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

09/29/2022 – Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Double Unders
1:30 Bike for Cals
1:00 No Push Up Burpees
1:30 Low Box Step Ups
rest 5 minutes
x 3 Sets

---

09/30/2022 – Friday
Warmup:
Coaches Choice

A. Deadlift
15 Minutes to Warm Up and Finish
3 Sets (working sets)
@3011; 8.8.8; rest 2-3 minutes
2-3 RIR

B. Barbell Floor Press
15 Minutes to Warm Up and Finish
3 Sets (working sets)
@3110; 3×9-12; rest 2 minutes
2-3 RIR

C1. Single Arm Wall Assisted Single Leg Romanian Deadlift
2010; 12-16/side rest 30s between sides, rest 60s
3-5 RIR

C2. Seated Single Arm Dumbbell Press
2010; 12-16/side; rest 30s between sides, rest 60s
3 RIR
x 2 Sets

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/01/2022 – Saturday
Warmup:
Coaches Choice

A. 3 Sets; 15 Minute Cap
4-3-2-1/side Single Arm Front Rack KB Reverse Lunge
8-6-4-2 Toes to Bar (or Knee Tucks)
rest 2 minutes

B. 25 Minute Amrap
5 Strict Pullups or Ring Rows
10/7 Bike Cals
20 Air Squat
10/7 Bike Cals
5 Strict Pullups or Ring Rows
rest 2 minutes

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

---

10/02/2022 – Sunday
Warmup:
Get right into it

A. Warm Up – Movement and Skills
2-3 Wall Walks, 20-30s HS Hold, modified HS Hold
8 Alternating Pistols, modified, or 8/side short split squats
x 10 Minute Amrap for quality

B. MAP 9
30 Minute Amrap @ sustained pace
200m Run
12/10 Cal Row
12/10 Cal Bike

---

09/19/2022 – Monday
Warmup:
Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at

A. Dynamics; Bend – EMOM
EMOM x 10 Minutes
Choose a Dynamic Bend Variation

VARIATIONS
1 Hang Power Clean + 1 Power Clean (complex)
3 Hang Power Cleans
4 Hang Muscle Cleans
8 Russian KBS

NOTES
-Stay at RKBS until you can hit 70M/55F

-Stay at each of the below until you’re showing consistent position, movement, speed toward the loads below

*40-50% of your Bodyweight at Hang Muscle Clean
*50-60% of your Bodyweight at Hang Power Clean

B. Mixed Aerobic; Cyclical + Lunge + Core
For Time
6 Sets; 15 Minute Time Cap
200m Run
10 Burpees
10 Box Jumps with Step Down

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09/20/2022 – Tuesday
Warmup:
Coaches are going to integrate double under skill work into their warm up

A. Mixed Map 9
30 minute AMRAP @ sustained pace
20 cal Bike
30 Alternating Gorilla Row (KB or DB)
40 Wall Balls, 20/14#
100 Double Unders
*ensure intraset repeatability

Cool Down:
*ensure intraset repeatability
*find something that you can move at a smooth pace with

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09/21/2022 – Wednesday
Warmup:
Coaches Choice

A. Horizontal Push + Vertical Pull
4-6 Sets; 25 Min Cap
@20X1; x4 Bench Press; rest 60-120s
@20X1; Pull Variation; rest 60-120s

VARIATIONS
x4-6 Weighted Pull Ups
@20X1; xMax Strict Pull Up
@30A1; xMax Eccentric Pull Up -2 (leave a couple reps in the tank)
@20X1; x4-6 Single Arm DB Row

B. Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull
For Time; 10 Minute Cap
15 Cal Row
15 UB Push Press
15 Ring Row
15 Push Press
15 Cal Bike
15 Push Press

NOTES
*choose a weight you can do the FIRST SET UB, from there – do what you want
*barbell is pulled from floor for push press

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09/22/2022 – Thursday
Coach Notes:
Rest is lower, try to keep up the same pace as last week

Warmup:
Coaches Choice

A. Mixed Cyclical MAP 5
3 Minute Amrap
3 Pull Ups
6 Air Squats
9 Russian KBS
50yd Run (on turf, down and back)
rest/walk 2:00
x 2 Sets
+
3 Minute Amrap
25 No Push Up Burpees with no overhead clap
Bike for max Calories in remaining time
rest/walk 2:00
x 2 Sets
+
3 Minute Amrap
Row for Calories
rest/walk 2:00
x 2 Sets

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09/23/2022 – Friday
Warmup:
Coaches Choice

A. Dynamic Squat
EMOM x 10 Minutes
Choose a Dynamic Squat Variation

VARIATIONS
1 Hang Clean + 1 Clean Complex
2 Hang Cleans
3 Front Squats
6 Goblet Squats

NOTES

-Stay at each of the below until you’re showing consistent position, movement, speed toward the loads below

-Stay at Goblet Squat until you can hit 30% of your BW for all reps

-Stay at Front Squats until you can hit 50% of your bodyweight for all reps

*40-50% of your Bodyweight at Hang Clean

B. Bend + Core
8 Minute Amrap for quality
10 Alternating DB or KB Snatch *tough
10 Kipping Knees to Elbows
rest 60s

C. Squat + Core
8 Minute Amrap for Quality
15 Wall Balls
10 No Push Up Burpees
rest 60s

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09/24/2022 – Saturday
Warmup:
Coaches Choice

A. Long Team
Teams of 2
30 Minute Amrap
1 Mile Run
50 American KBS
100 Prisoner Step Ups

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09/25/2022 – Sunday
Warmup:
Coaches Choice

A. Vertical Push + Horizontal Pull
4-5 Sets 16 Min Cap
@20X1; x4 Strict Press; rest 60-120s
@20X1; x4 Bent Over DB Row; rest 60-120s

B. Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull
1 Minute Strict Push Up Burpee
2 Minute Rope Climb
1 Minute Ring Plank
1 Minute Rest
x 3 Sets

09/12/2022 – Monday
Coach Notes:
The intent here is to choose movements that you can move through with confidence. There shouldn’t be much “coaching” needed.

Warmup:
Coaches Choice

A. Skill Practice
We’ll be covering skills and modifications in the warm-up for
-Russian Kettlebell Swings
-Abmat Sit Up
-Walking lunge
-Bike setup and etiquette
-Format for the workout

B. Mixed Work – Teams of 2
8 Minute Amrap
50 Cal Bike
50 Russian KBS
50 Abmat Sit Ups
50 Walking Lunges
rest 3 minutes
x 3 Sets

*One person works at a time
*start from where you left off in the prior round
*Options for more advanced teams will be a row in place of the Bike

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09/13/2022 – Tuesday
Coach Notes:
Choose weights that allow you to follow along with the tempo and rep range

Warmup:
Coaches Choice

A. Skills Practice
We’ll be covering skills and modifications in the warm up for
-Bench Press
-Ring Row
-Turkish Get Up
-Strict Burpee
-Drag Curl
-Format for the workout

B. UB Resistance – 20 Min Amrap
Bench Press x6-8; rest 1-2 minutes
Ring Row x6-8; rest 1-2 minutes

Notes
*warm up with the first 2 sets
*3 seconds down is the focus for both the Bench and Ring Row

C. UB + Core
10 Minute Amrap; for quality
2 Turkish Get Ups/side
6 Strict Burpees
10 Barbell Drag Curls

*if you cannot do a strict burpee, perform 6 push ups and 6 no push up burpees

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09/14/2022 – Wednesday
Coach Notes:
Think of this as 40 minutes at a conversational pace

Warmup:
Coaches Choice

A. Skills Practice
We’ll be covering skills and modifications in the warm up for
-Row
-Singles
-Bike
-Farmers Carry
-Down ups
-Format for the workout

B. MAP 10 Aerobic Work
6 Sets
75s at Each
Row
Jump Rope Singles
Bike
Run
Farmers Carry
Down Ups

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09/15/2022 – Thursday
Coach Notes:
Some interval weight training today 🙂

Warmup:
Coaches Choice

A. Skills Practice
We’ll be covering skills and modifications in the warm up for
-SA DB Hang Muscle Clean
-No Push Up Burpee to a plate
-Wall Ball
-Ring or Elbow Plank
-Format for the workout

B. Bend + Core
12 Minute Amrap for quality
6/arm Single Arm Dumbell Hang Muscle Clean *tough
12 No Push Up Burpee to Plate
rest 60s

*you can use a kb for the SA Hang Muscle Cleans

C. Squat + Core
12 Minute Amrap for quality
30s Ring Plank or Elbow Plank
15 Wall Balls
rest 60s

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09/16/2022 – Friday
Warmup:
Coaches Choice

A. Skills Practice
We’ll be covering skills and modifications in the warm up for
-Air Squat
-Russian KBS
-No Push Up Burpees
-Bike
-Row

B. Mixed MAP 5
3 Minute Amrap
3 Pull Ups
6 Air Squats
9 Russian KBS
50yd Run (on turf, down and back)
rest/walk 3 minutes
x 2 Sets
+
3 Minute Amrap
25 No Push Up Burpees with no overhead clap
Bike for max Calories in remaining time
rest/walk 3 minutes
x 2 Sets
+
3 Minute Amrap
Row for Calories
rest/walk 3 minutes
x 2 Sets

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09/17/2022 – Saturday
Warmup:
Coaches Choice

A. Skills Practice
We’ll be covering skills and modifications in the warm up
Row
Bike
NPBP
BJSD

B. Teams of 4-5
10 Minute Amrap
Row is the pace setter – every 15 Calories (roll up)
Bike
No Push Up Burpee
Box Jump Step Down
Rest
+
rest 7 minutes
+
10 Minute Amrap
Box Jump Step Down is the Pace setter – every 20
No Push Up Burpee
Bike
Row
Rest

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09/18/2022 – Sunday
Coach Notes:
Think of this as 40 minutes at a conversational pace

Warmup:
Coaches Choice

A. Skills Practice
We’ll be covering skills and modifications in the warm up for

-Format for the workout

B. MAP 10 Aerobic Work
40 Minute Amrap
100yd Dual KB Front Rack Carry
10m Bear Crawl
15 Cal Bike
15 Sit Ups
15 Russian KBS
15 Air squats
Run 100yds

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