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Programming 2.13 – 2.19

By: 0

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 πŸ™‚

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

 

Programming 2.6 – 2.12

By: 0

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 πŸ™‚
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 πŸ™‚

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

—–

Programming 1.30 – 2.5

By: 0

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 πŸ™‚

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

—–

 

Programming 1.23 – 1.29

By: 0

Saturday January 23, 2021
Title: MAP 10

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

—–

Sunday January 24, 2021
Title: Saturday

A) Snatch Work: 60 Minutes of Snatch Skill work

—–

Monday January 25, 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
5×6-8

*keep these sets moderate to tough in the range
C) Bend + Push Accumulation: 12 Min Amrap
6 Double Push Up Burpees
12 Single Arm Dumbbell Muscle Snatch
30 Double Unders or 60 Singles

*choose weights you can move continuously with

—–

Tuesday January 26, 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

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
12 Thrusters
rest 30s
10-12 Three Point Rows/arm
rest 60s
x 4 Sets

*these ranges are unbroken

—–

Wednesday January 27, 2021
Title: Wednesday

Warmup: Whiteboard score
Total reps for amrap A, and total reps for amrap B

A) Warm Up: Coaches choice warm up
B) MAP 5: 12 Minute Amrap
10 No Push Up Burpees
10 Alternating Single Arm DB Power Clean
10 Cal Assault Bike
+
rest 12 minutes
+
12 Min Amrap
10 Air Squats
10 Abmat Sit Ups
30 Double Unders or Singes

—–

Thursday January 28, 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 2.2.2.2.2
or
Deadlift 5.5.5.4.3

*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: 5 Sets for time(s) – 14 Minute Cap
10 Unbroken Push Press
15 Unbroken Russian Kettlebell Swings
rest 60s between sets

*looking for consistent round times here

—–

Friday January 29, 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 x 5.5.5.4.3

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

EMOM x 5 Sets
Minute 1: 10 Dead Bug Pullovers
Minute 2: 10-12 Barbell Curls
Minute 3: 8-10 Box Jumps with Step Down

Programming 1.15 – 1.22

By: 0

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

Programming 1.9 – 1.15

By: 0

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

 

Programming 1.4 – 1.8

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2021-01-04
End Date: 2021-01-08

Monday January 4, 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 Accumulation – 9 Minute Cap: 4 Sets for time – 9 Minute Cap
5 Push Press; moderate
15 American KBS
5 Burpees over Bar

—–

Tuesday January 5, 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
15 Cal Assault Bike; you may roll up the calories
rest 60s

—–

Wednesday January 6, 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: 3 Minute Amrap
10 No Push Up Burpees
10 Cal Assault Bike
3 Minute Rest
x 2 Sets
+
directly into
+
3 Min Amrap
10 Alternating Single Arm DB Power Clean
30 Double Unders or 60 Singles
3 Minute Rest
x 2 Sets
+
3 Min Amrap
10 Reverse Lunges
10 Abmat Sit Ups
3 Minute Rest
x 2 Sets

—–

Thursday January 7, 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: 5 Sets; 8 Minute Cap
8 TNG Deadlifts; moderate
30 Double Unders or 90 Singles

—–

Friday January 8, 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 *no weight
rest 60s

Programming 12.28 – 1.3

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-12-28
End Date: 2021-01-03

Monday December 28, 2020
Title: Monday

Warmup: Every 2 minutes x 5 Sets
8 American KBS
30s Assault Bike
3 Burpee Box Jumps

*speed up each round, choose modifications that allow you to do so
rd 1: easy
rd2: easy
rd3: moderate
rd4: moderate
rd5:tough

A) Notes: Score floor press weight and total reps today
B) Push – 15 Minutes to warm up and finish: Floor Press 3.3.3.3.3
or
Floor Press 8.8.8.8.8

*choose 8’s if you cannot hit your bodyweight for 3 reps
*build slightly across sets
C) Bend/Push Focused Conditioning: 15 Min Amrap
30 American KBS
20 Cal Assault Bike
10 Burpee Box Jumps

*choose row for more advanced athletes
*score

—–

Tuesday December 29, 2020
Title: Tuesday

Warmup: 10 Minute AMRAP
50 JR Singles
8 Empty Barbell RDL
10 Air Squats

A) Pull – 15 minutes to warm up and finish: Bent Over Barbell Row
@30X2; 5×8

*all sets tough – but honor the tempo
B) Squat/Pull Focused Conditioning: x 7 Sets
60s to perform
5 Unbroken Strict Pull Ups
Max Wall Balls in time remaining
60s Rest

Mods:
-if 5 strict pull ups is too easy perform 5 weighted pull ups
-if 5 strict pull ups is too hard, perform 10 ring rows

Notes
transition with some hustle moving from pull ups to wall balls

—–

Wednesday December 30, 2020
Title: Wednesday

Warmup: Take a few moments to go over the moments, then perform some practice with the movements in rounds of increasing pace
+
4 Reverse Lunges
4 Abmat Sit Ups
4 No Push Up Burpees
20s Assault Bike
4 Single Arm DB Power Clean
10 Doubles or 20 Singles
x 3 Sets of practice work

A) MAP 5: 3 Min Amrap
10 Reverse Lunges
10 Abmat Sit Ups
3 Minute Rest
x 2 Sets

directly into

3 Minute Amrap
10 No Push Up Burpees
10 Cal Assault Bike
3 Minute Rest
x 2 Sets

directly into

3 Min Amrap
10 Alternating Single Arm DB Power Clean
30 Double Unders or 60 Singles
3 Minute Rest
x 2 Sets

—–

Thursday December 31, 2020
REST DAY

—–

Friday January 1, 2021
Happy New Year!

—–

Saturday January 2, 2021
Title: Full Body

A) Full Body: 4 Sets
8 Minutes to Perform
20 Wall Ball
15 Three Point DB Row/arm
20 Abmat sit Ups
20 Russian KBS
15 DB or KB Push Press x Side
20 Alternating Russian Twists
rest remaining time

—–

Sunday January 3, 2021
Title: Map 10

A) Β Lets speed this up a little
B) Map 10: 8 Sets
90s Jog
30s Transition
90s Row
30s Transition
90s Bike
30s Transition

 

Programming 12.21 – 12.27

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-12-21
End Date: 2020-12-27

Monday December 21, 2020
Title: Monday

Warmup: 3 Minute Easy Assault Bike
+
EMOM x 4 Minutes
20s Bike
3 No Push Up Burpees
*build in pace each set of bike – end at a tough pace
+
SKILL FOCUS
7-10 Minutes working on the basics – PVC or light bar Deadlift

A) Notes: whiteboard: score deadlift or RDL weight, then score total reps for the amrap (along with the weight you floor pressed at)
B) Bend – 15 Minutes to warm up and finish: Deadlift x 3.3.3.3.3
or
Romanian Deadlift x 5.5.5.5.5

*build across sets
C) 15 Min Amrap: 8 Floor Press
10 No Push Up Burpees Over Bar *lateral
20/16 Cal Assault Bike

—–

Tuesday December 22, 2020
Title: Tuesday

Warmup: 60s Jump Rope Singles
4 Alternating Spiderman with Vertical Reach *pause for about a 3 count in each position
x 4 Sets
+
SKILL FOCUS
7-10 Minutes to work on the basics
Air Squat

A) Note: Whiteboard Score: score Back squat or goblet squat weight, then score total time or total reps performed for part C
B) Squat – 15 Minutes to warm up and finish: Back Squat x 3.3.3.3.3
or
Goblet Squat x10.10.10.10.10

*build across sets
C) For Time – 12 Min Cap: 50 Calorie Row
50 Box Step Ups
50 Double Unders or 150 Singles
50 Box Step Ups

—–

Wednesday December 23, 2020
Title: Wednesday – 12 Days of Xmas

A) Option 1 – 40 minute cap: 10 Cal Bike
2 Deadlift
3 Push Ups
4 No Push Burpees
5 Abmat Sit Ups
6 DB Snatch
7 DB Goblet Squat
8 DB Three Point Row /side
9 Box Jumps
10 Russian KBS
11 DB Push Press/arm
120 Jump Rope Singles

*choose weights and modifications that you can crush.
*if you are moving fast enough, and your screen stays on – you may roll your calories up

People will need a
Bike
Barbell
Abmat
DB -must be same weight across board
Box
KB
Jump Rope

B) Option 2 – 40 minute cap: 10 Cal Row
2 Hang Power Clean *at 55-65% of PP
3 Push Ups
4 Burpees
5 Toes to Bar
6 KB Snatch
7 KB Goblet Squat
8 Kipping Pull Ups
9 Box Jumps
10 Russian KBS
11 Push Press *same HPC weight
120 Double Unders

*only choose this option if you can perform everything Rx

People will need a
Rower
Barbell
KB – same weight across the board
Box
Jump Rope

*pick a spot near or under the pull up bar

—–

Thursday December 24, 2020
REST DAY

—–

Friday December 25, 2020
REST DAY
Status: pending

—–

Saturday December 26, 2020
Title: Full Body EMOM

A) EMOM Full Body: Every 4 minutes x 32 Minutes

Odd Rounds
4 Minutes to Perform
20 Wall Ball
20 Abmat sit Ups
15 Three Point DB Row/arm
rest remaining time

Even Rounds
4 Minutes to perform
20 Russian KBS
20 Alternating Russian Twists
15 DB or KB Push Press x Side
rest remaining time

—–

Sunday December 27, 2020
Title: Map 10

A) Technique: One more week or practice πŸ™‚
B) Map 10: 4 Sets
5 Minute Jog
5 Minute Row
5 Minute Bike

 

Programming 12.14 – 12.20

By: 0

Monday December 14, 2020
Title: Monday

A) Warm Up: 10 Min Amrap
12 Alternating Single Leg Cone Touch
3 Arms Only Inchworms
30 JR Singles
30s Assault Bike

Notes
*you don’t need a cone, just imagine one there, lol – wherever you can keep a good back position to

B) Bend – 15 Minute cap: Option 1:
Romanian Deadlift @ 3111; 4-5×3; rest 2 minutes between

Option 2:
Deadlift @3111; 4-5×3; rest 2 minutes between

*choose option 2 only if you have a beautiful position on an RDL
*score weight on whiteboard
*use the higher range of sets if you could use some practice with the movements
*you may build slightly across
C) Mixed Modal Lower Body: 15 Min Amrap
15/12 Cal Bike
30 Double Unders or 90 Singles
16 American KBS
16 Reverse Lunges
rest 30s between sets

*all sets “unbroken” so to speak here
*score total # of rounds + reps on board

—–

Tuesday December 15, 2020
Title: Tuesday

A) Warm Up: 10 Min Amrap
@3111; 5 Goblet Squats; moderate
5 Jump squats
10 Prone Alternating Scratch
10 Slow Dead Bug with single arm overthead reach

B) Double Leg Squat – 18 Min Cap: @3111; Back Squat 7.7.5.5.3; rest 90-120s between

*score weight for the 3 on the whiteboard
*you may build across sets
C) Upper Body Push / Pull Vertical – 18 Min Amrap: 10 No Push Up Burpees
@3111; 6-10 Strict Pull Ups
x6-8 Left Arm Standing Arnold Press
x6-8 Right Arm Standing Arnold Press
rest 60s

*all sets tough
*no score for whiteboard
*bands or ring rows are okay – you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom

—–

Wednesday December 16, 2020
Title: Wednesday

A) Warm Up – Clean – Position: Take 10 minutes to work on moving from position to position from the ground up.

Remember, the positions themselves are important, so I’d like to see some 3-5 second pauses each position – but more focus on watching the bar path this time.

Start Position
Below the Knee
Above the knee
High Hang
x 5-7 Sets

Above Knee
High Hang
Muscle Clean
Full Squat
x 5-7 Sets

B) Skill: 10 Minutes Practicing / Working up in the complex
2 Push Jerk

*the press has been removed – more push jerks – should allow some slightly heavier loading.
C) Bend + Push w/ Breathing: 7 Sets
@ the top of a 2:00 mark
Deadlift TNG x 5
Push Up or Ring Dips x 8-10
Assault Bike remaining time for calories

*ranges are unbroken
*they are also – “pretty,” – choose a weight/movement modification that looks mechanically sound
*score your total calories – you may let the calories roll up each set

—–

Thursday December 17, 2020
Title: Thursday

A) Warm Up – Snatch – Position: Take 10 minutes to work on moving from position to position from the ground up.

Remember, the positions themselves are important, so I’d like to see some 3-5 second pauses each position – but more focus on watching the bar path this time.

Start Position
Below the Knee
Above the knee
High Hang
x 5-7 Sets

Above Knee
High Hang
Muscle Snatch
Overhead Squat
x 5-7 Sets

B) Aerobic: Group 1:
15 Min Amrap
30 Step Up and Over
15 Ball Slams
15 Abmat Sit Ups

5 Minute Transition between groups

Group 2:
15 Min Amrap
20 Calorie Row
15 American KBS
30 Doubles or 90 Singles

—–

Friday December 18, 2020
Title: Friday

A) Warm Up – Gymnastics Core: 10 Min Amrap
10 Hollow Hold Scissor Kicks L/R=1
10 Superman Flutter Kicks L/R=1

10 Min Amrap
10 Alternating Wall Facing Shoulder Taps
10 L-sit flutter kicks *on bar L/R = 1

MODIFICATIONS

Hollow
30-60s Hollow Hold

Superman
30-60s Prisoner Superman Hold

wall Facing ST
20 Alternating Box Shoulder taps
30-60s Box HS Hold

Hanging Flutter
30-60s Tuck or L-sit Hold
B) Front Rack Split Squat: *all tempo is now TNG – 3010
EMOM x 5 Sets
M1: x5 Left Leg FRSS
M2: x5; Right Leg FRSS

*if you cannot confidently hold a barbell in the front rack position – choose a goblet position
*score SS Weight

—–

Saturday December 19, 2020
Title: Full Body EMOM

A) EMOM Squat / Pull – 16 min: 4 Sets
4 Minutes to Perform
Wall Ball x 20-25
4 Alternating Turkish Get Up
Three Point DB Row – Left Arm x 15
Three Point DB Row – Right Arm x 15
rest remaining time

B) EMOM Bend / Push – 16 min: 4 Sets
4 Minutes to perform
Russian KBS x 25
20-30s Side Plank/side
Left Arm DB or KB Push Press x 15
Right Arm DB or KB Push Press x 15
rest remaining time

—–

Sunday December 20, 2020
Title: Map 10

A) Technique: One more week or practice πŸ™‚
B) Map 10: 4 Sets
5 Minute Jog
5 Minute Row
5 Minute Bike