CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2022-09-05
End Date: 2022-09-11

Monday September 5, 2022
Title: Monday
Status: missed

Warmup: Labor Day Workout!

A) Suprise Wod: Tire Flips, Sleds, Ropes, Sledgehammer Strikes

---

Tuesday September 6, 2022
Title: Tuesday
Status: missed

Warmup: Coaches are going to integrate double under skill work into their warm up

A) Mixed Map 9: 3 Sets @ sustained pace @ sustained pace
2 Minute Bike
2 Minute Knee to Elbows
2 Minute Row
2 Minute Burpees
2 Minute Deadlifts *moderate load

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

NOTES
*Deadlift > DB Romanian Deadlift > KB Deadlift

---

Wednesday September 7, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Horizontal Push + Vertical Pull: 4-6 Sets; 25 Min Cap
@20X1; x6 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
@20X1; x4-6 Single Arm DB Row

B) Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull: 15 Minute Amrap
200m Run
5 Bent Over Barbell Row
Max Push Press @ Row weight
rest 30s

NOTES
*barbell is pulled from floor for push press
*use the same load for the press and row

---

Thursday September 8, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Mixed Cyclical Map 6: 5 Minute Amrap
2:30 Row
2:30 Run
rest/walk 3 Minutes
x 2 Sets
+
5 Minute Amrap
10 Cal Bike
30 Double Unders
rest/walk 3 minutes
x 2 Sets
+
5 Minute Amrap
Step ups
rest/walk 3 minutes
x 2 Sets

*low box – femur at parallel or slightly below

---

Friday September 9, 2022
Title: Friday
Status: pending

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

A) Dynamics; Squat: EMOM x 8 Minutes
Choose a Dynamic Squat Variation

VARIATIONS
1 Full Clean
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: 10 Minute Amrap for quality
10 Dumbell Hang Muscle Clean *tough
10 Ball Slams
10m Bear Crawl *controlled, hips down
rest 60s

C) Squat + Core: 10 Minute Amrap for quality
30s Ring or Elbow Plank
8/side Single Arm DB Front Squat
20s Assault BIke @ tough pace
rest 60s

---

Saturday September 10, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Long Team – Movement Solutions: Teams of 2-3
30 Minute Amrap
1 Mile Run
20 Burpees Over Partner
6000lb Deadlift

---

Sunday September 11, 2022
Title: Sunday
Status: pending

Warmup: Some Rope climb skill work will be included today

A) Vertical Push + Horizontal Pull: 4-5 Sets 20 Min Cap
@20X1; x6 Strict Press; rest 60-120s
@20X1; x6 Bent Over DB Row; rest 60-120s
B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 1 Minute Rope Climb
1 Minute Push Ups
1 Minute Rope Climb
1 Minute Burpees
1 Minute Rest
x 3 Sets

---

Workout Log: CFSB – Class Programming
Start Date: 2022-08-29
End Date: 2022-09-04

Monday August 29, 2022
Title: Monday
Status: pending

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

A) Dynamics; Bend: EMOM x 10 Minutes
Choose a Dynamic Bend Variation

VARIATIONS
2 Power Cleans
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
3 Sets
20 Single Arm Front Rack Walking Lunges
80yd/arm Single Arm Farmers Carry
400m Run

NOTES
*KB or DB for walking lunge
*tough on farmers carry

---

Tuesday August 30, 2022
Title: Tuesday
Status: pending

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 Air Squats
20 Toes to Bar
30 Single Arm Devil’s Press, 35/25#

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

---

Wednesday August 31, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Horizontal Push + Vertical Pull: 4-6 Sets; 25 Min Cap
@20X1; x8 Bench Press; rest 60-120s
@20X1; Pull Variation; rest 60-120s

VARIATIONS
x6-8 Weighted Pull Ups
@20X1; x8-10 Strict Pull Up
@50A3; x3-4 Eccentric Pull Up
@20X1; x6-8 Single Arm DB Row

B) Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull: 15 Minute Amrap
6-8 Bent Over Barbell Row
8-10 Push Press
200m Run
rest 60s

NOTES
*barbell is pulled from floor for push press
*use the same load for the press and row

---

Thursday September 1, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Mixed Cyclical Map 7: 10 Minute Clock
Bike 2.5 miles
Run max distance in the time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
1300m Row
Max Double unders in time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
1000yd Run
Max Box Step Ups in time remaining

---

Friday September 2, 2022
Title: Friday
Status: pending

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

A) Dynamics; Squat: EMOM x 8 Minutes
Choose a Dynamic Squat Variation

VARIATIONS
2 Full Clean
3 Hang Cleans
4 Front Squats
8 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: 12 Minute Amrap
@20X1; 8 Dumbbell Romanian Deadlifts
15yd Bear Crawl w/KB Push
rest 60s

C) Squat + Core: 12 Minute Amrap
@20X1; 8 Cyclist Goblet Squats
20 Fast Abmat sit Ups
rest 60s

---

Saturday September 3, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Long Team – Movement Solutions: Teams of 2-3
30 Minute Amrap
40 Cal Bike
30 Burpee Over the Box
2000lbs – Shoulder to Overhead

---

Sunday September 4, 2022
Title: Sunday
Status: pending

Warmup: Some Rope climb skill work will be included today

A) Vertical Push + Horizontal Pull: 4-5 Sets 20 Min Cap
@20X1; x8 Strict Press; rest 60-120s
@20X1; x8 Bent Over DB Row; rest 60-120s
B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 7 Minute Amrap
200yd Run
10 Burpees
1-2 Rope Climb

+
rest/walk 3 minutes
+
7 Minute Amrap
10 Cal Bike
30 Double Unders
1-2 Rope Climb

---

Workout Log: CFSB – Class Programming
Start Date: 2022-08-22
End Date: 2022-08-28

Monday August 22, 2022
Title: Monday
Status: pending

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

A) Dynamics; Bend: EMOM x 10 Minutes
Choose a Dynamic Bend Variation

VARIATIONS
2 Power Cleans
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 AND 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 – 15 Minute Cap
10.9.8.7.6.5.4.3.2.1
/Side Single Arm KB Front Rack Reverse Lunge
Toes to Bar
No Push Up Burpees

NOTES
*KB is on the same side as the reverse lunge leg
*If performing sit ups – double the reps

---

Tuesday August 23, 2022
Title: Tuesday
Status: pending

Warmup: Coaches are going to integrate double under skill work into their warm up

A) Mixed Map 9: 30 minute AMRAP @ sustained pace
90s Row for Calories
50 alt Walking Lunges
25 Dumbbell Hang Muscle Clean
25/20 cal Bike
35 Burpee Box Jump

*ensure intraset repeatability
*be consistent on your cal row pace

---

Wednesday August 24, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Horizontal Push + Vertical Pull: 4-6 Sets; 25 Min Cap
@20X1; x10 Bench Press; rest 60-120s
@20X1; x8-10 Pull Variation; rest 60-120s

VARIATIONS
@20X1; x8-10 Strict Pull Up
@50A3; x3-4 Eccentric Pull Up
@20X1; x8-10 Single Arm DB Row

B) Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull: 15 Minute Amrap
200m Run
12 Alternating KB Gorilla Row
10 Unbroken Dip Variation
rest 90s

Ring Dip, Strict Dip, Weighted Bench Dip, Bench Dip

---

Thursday August 25, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Mixed Cyclical Map 7: 10 Minute Clock
Bike 3 miles
Max Double unders in time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
1600m Row
Run max distance in time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
1k Run
Bike max distance in time remaining

---

Friday August 26, 2022
Title: Friday
Status: pending

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

A) Dynamics; Squat: EMOM x 8 Minutes
Choose a Dynamic Squat Variation

VARIATIONS
2 Full Clean
3 Hang Cleans
4 Front Squats
8 Goblet Squats

NOTES

-Stay at each of the below until you’re showing consistent position, movement, speed AND 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: 12 Minute Amrap
@30X1; 5/side Staggered Stance DB RDL
20yds Hips Down Bear Crawl (quadruped crawl)
rest 60s

C) Squat + Core: 12 Minute Amrap
@20X1; 11 Cyclist Goblet Squats
6-10 Strict Toes to Bar
rest 60s

Strict on all variations – *Toes to bar, Kipping toes to Rings, Knee to elbow, V-up, Tuck Up, Sit Up
*stack heels up on 25-45 (whatever is comfortable)

---

Saturday August 27, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Long Team – Movement Solutions: Teams of 2-3
30 Minute Amrap
40 Cal Row
500 Jump Rope Unders
4000lbs – Ground to Rack

---

Sunday August 28, 2022
Title: Sunday
Status: pending

Warmup: Some Rope climb skill work will be included today

A) Vertical Push + Horizontal Pull: 4-5 Sets
@20X1; x10 Strict Press; rest 60-120s
@20X1; x10 Bent Over DB Row; rest 60-120s
B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 7 Minute Amrap
10 Cal Bike
1 Rope Climb
10 Push Ups
+
rest/walk 3 minutes
+
7 Minute Amrap
30 Double Unders
1 Rope Climb
10 Burpees

---

Workout Log: CFSB – Class Programming
Start Date: 2022-08-15
End Date: 2022-08-21

Monday August 15, 2022
Title: Monday
Status: pending

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

A) Dynamics; Bend: EMOM x 10 Minutes
Choose a Dynamic Bend Variation

VARIATIONS
2 Power Cleans
3 Hang Power Cleans
4 Hang Muscle Cleans
8 Russian KBS

B) Mixed Aerobic; Cyclical + Lunge + Core: For Time
8.10.12.14
Cal Bike
DB Reverse Lunge *tough weight
No Push Up Burpee

---

Tuesday August 16, 2022
Title: Tuesday
Status: pending

Warmup: Coaches are going to integrate double under skill work into their warm up

A) Mixed Map 9: 30 minute AMRAP @ sustained pace
20 Bike
30 Air Squats
20 Knees to Elbows
20 cal Airbike
30 Russian Kettlebell Swings
20 Burpees

---

Wednesday August 17, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Horizontal Push + Vertical Pull: 3 Sets
@20X1; x10 Bench Press; rest 90-120s
@20X1; x8-10 Pull Variation; rest 90-120s

VARIATIONS
@20X1; x8-10 Strict Pull Up
@50A3; x3-4 Eccentric Pull Up
@20X1; x8-10 Single Arm DB Row

B) Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull: 10 Unbroken Dip Variation
250m Row @ damper 10; tough effort
rest 2 minutes
x 5 Sets

Ring Dip, Strict Dip, Weighted Bench Dip, Bench Dip

---

Thursday August 18, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Mixed Cyclical Map 7: 10 Minute Clock
1600m Row
Run max distance in time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
1k Run
Bike max distance in time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
Bike 3 miles
Max Double unders in time remaining

---

Friday August 19, 2022
Title: Friday
Status: pending

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

A) Dynamics; Squat: EMOM x 8 Minutes
Choose a Dynamic Squat Variation

VARIATIONS
2 Full Clean
3 Hang Cleans
4 Front Squats
8 Goblet Squats
B) Bend + Core: 12 Minute Amrap
@30X1; 8 Dual KB or DB Sumo Deadlift
x30-45s Weighted Front Plank
rest 90s

C) Squat + Core: 12 Minute Amrap
@30X1; 8 Cyclist Goblet Squat
10 UB Toes to Bar
rest 90s

*Toes to bar, Knee to elbow, V-up, Tuck Up
*stack heels up on 25-45 (whatever is comfortable)

---

Saturday August 20, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Long Team – Movement Solutions: Teams of 2-3
30 Minute Amrap
50 Cal Bike
2200lbs – Ground to Overhead
30 Over the Box

---

Sunday August 21, 2022
Title: Sunday
Status: pending

Warmup: Some Rope climb skill work will be included today

A) Vertical Push + Horizontal Pull: 3 Sets
@20X1; x10 Strict Press; rest 90-120s
@20X1; x10 Bent Over DB Row; rest 90-120s

B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 7 Minute Amrap
10 Push Ups
1 Rope Climb
10 Cal Bike
+
rest/walk 3 minutes
+
7 Minute Amrap
10 Burpees
1 Rope Climb
30 Double Unders

---

Monday August 8, 2022
Title: Monday
Status: pending

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

A) Dynamics; Bend: EMOM x 10 Minutes
Choose a Dynamic Bend Variation

VARIATIONS
2 Power Cleans
3 Hang Power Cleans
4 Hang Muscle Cleans
8 Russian KBS

B) Mixed Aerobic; Cyclical + Lunge + Core: 15 Minute Amrap
2 Mile Echo BIke
30 Goblet Reverse Lunges
100yd Farmers Carry

---

Tuesday August 9, 2022
Title: Tuesday
Status: pending

Warmup: Coaches are going to integrate double under skill work into their warm up

A) Mixed Aerobic; Movement Solutions: 30 Minute Amrap
200m Run
30 Double Unders
12 Over the Box
rest/walk 90s

See video for notes on over the box

---

Wednesday August 10, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Horizontal Push + Vertical Pull: 3 Sets
@20X1; x10 Bench Press; rest 90-120s
@20X1; x8-10 Pull Variation; rest 90-120s

VARIATIONS
@20X1; x8-10 Strict Pull Up
@50A3; x3-4 Eccentric Pull Up
@20X1; x8-10 Single Arm DB Row

B) Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull: 10 Ring Dips
250m Row @ damper 10
rest 2 minutes
x 5 Sets

---

Thursday August 11, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Mixed Cyclical: 90s Bike
90s Rest
x6 Sets
+
rest/walk 5 minutes
+
90s Run
90s Rest
x 6 Sets

---

Friday August 12, 2022
Title: Friday
Status: pending

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

A) Dynamics; Squat: EMOM x 8 Minutes
Choose a Dynamic Squat Variation

VARIATIONS
2 Full Clean
3 Hang Cleans
4 Front Squats
8 Goblet Squats
B) Bend + Core: 12 Minute Amrap
@30X1; 8 Dual KB or DB Sumo Deadlift
x30-45s Weighted Front Plank
rest 90s

C) Squat + Core: 12 Minute Amrap
@30X1; Cyclist Goblet Squat
6 Arms Only Inchworms
rest 90s

---

Saturday August 13, 2022
Title: Saturday
Status: pending

A) MAP 10: 4 Sets
3 Minutes at each – conversational pace
Row
Bike
Jog
Walk

---

Sunday August 14, 2022
Title: Sunday
Status: pending

Warmup: Some Rope climb skill work will be included today

A) Vertical Push + Horizontal Pull: 3 Sets
@20X1; x10 Strict Press; rest 90-120s
@20X1; x10 Bent Over DB Row; rest 90-120s
B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 10 Minute Amrap
10 Push Ups
1 Rope Climb
30 Double Unders

---

Workout Log: CFSB – Class Programming
Start Date: 2022-08-01
End Date: 2022-08-07

Monday August 1, 2022
Title: Monday
Status: pending

Warmup: High load squat + pull
Week 11/12
A; assessment

A) SQUAT + PULL: 20 Minute Amrap until you reach a max
3 Front Squats
rest 60s-120s
3 Strict Weighted Pull Ups or Max Strict Pull Ups
rest 60-120s

Option 2; see video for context
20 Minute Amrap
6-8 Front Squats
rest 60s-90s
6-8 Ring Rows
rest 60-90s
B) bend + push: 10 Minute Amrap
200yd Run
10/arm Single Arm DB Hang Muscle Clean to Push Press

---

Tuesday August 2, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9(ish)
A; Assessment – beat your score from 11 weeks ago

A) Mixed Work: 40 Minute Amrap
10 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
100yd Farmers Carry

---

Wednesday August 3, 2022
Title: Wednesday
Status: pending

Warmup: High load bend + push
A; assessment
B; go heavier than last week if possible and faster on the row and overall

A) BEND + PUSH: 20 Minute Amrap until you reach a max
3 Deadlift
rest 60s-120s
3 Bench Press
rest 60-120s

Option 2; see video for context
20 Minute Amrap
6-8 Deadlift
rest 60s-90s
6-8 Bench Press
rest 60-90s
B) squat + pull w/breathing: 3 Sets
12 UB Dual KB Front Squats; heavy
250m Row @ damper 10; tough effort
rest/walk 90-120s+

---

Thursday August 4, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased
A; work on pacing – all set sustianable pace

A) Mixed Cyclical: 45 Minute Amrap at conversational pace – easy
200yd Run
25/20 Cal Bike
200yd Run
100 Single Unders
200yd Run
20/15 Cal Row

---

Friday August 5, 2022
Title: Friday
Status: pending

Warmup: Upper + KB Grind
A; Beat last week

A) Vertical Push + Horizontal Pull: 15 Minute Amrap
15 Dual Arm Arnold Z-Press
rest 60s
15 Bent Over Barbell Rows
rest 60-90s
B) Move – KB Grind: 15 Minute Amrap
30′ Bear Crawl w/KB Drag
60′ Run
30′ Walking KB Swing
60′ Run
60′ Goblet Carry
60′ Run

---

Saturday August 6, 2022
REST DAY
Status: pending

---

Sunday August 7, 2022
Title: Sunday
Status: pending

Warmup: Assessment

A) Mixed Modal Volume Practice: 18 Minute Amrap
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

---

Workout Log: CFSB – Class Programming
Start Date: 2022-07-25
End Date: 2022-07-31

Monday July 25, 2022
Title: Monday
Status: pending

Warmup: High load squat + pull
Week 10/12
A; beat last week

A) SQUAT + PULL: 20 Minute Amrap
3 Front Squats; heavy
5 Strict or Weighted Pull Ups
9/Side Single Arm Elbowing Row
rest 2-3 minutes

*bands are allowed
B) bend + push: 10 Minute Amrap
30 Cal Bike
15/arm Single Arm DB Hang Muscle Clean to Push Press
400yd Run
15/arm Single Arm DB Hang Muscle Clean
30 Push Ups

---

Tuesday July 26, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9(ish)
A;work on pacing here – all sets sustainable pace

A) Mixed Work: 40 Minute Amrap
10 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
100yd Farmers Carry
rest 60s between sets

---

Wednesday July 27, 2022
Title: Wednesday
Status: pending

Warmup: High load bend + push
A; beat last week
B; get the work done, tough efforts

A) BEND + PUSH: 20 Minute Amrap
3 Deadlift
5 Bench Press
12-15 Banded Tricep Extensions
rest 2-3 minutes
B) squat + pull w/breathing: 3 Sets
12 UB Dual KB Front Squats; heavy
250m Row @ damper 10; tough effort
rest/walk 90-120s+

---

Thursday July 28, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased
A; work on pacing – all set sustianable pace

A) Mixed Cyclical: 45 Minute Amrap
600yd Run
25/20 Cal Bike
100 Single Unders
20/15 Cal Row

---

Friday July 29, 2022
Title: Friday
Status: pending

Warmup: Upper + KB Grind
A; Beat last week

A) Vertical Push + Pull: 12 Minute Amrap
8 Dual Arm Arnold Z-Press
10 DB or KB Dead Bug Pullovers
30-60s Active Hang or 15-20s Single Arm Hang/side
B) Move – KB Grind: 20 Minute Amrap
30′ Bear Crawl w/KB Drag
30′ Walking KB Swing
60′ Goblet Carry
180′ Run
rest 60s

---

Saturday July 30, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal
A; work on pacing

A) Mixed Work – (Mixed Density): ALL SETS AT A SUSTAINED PACE

10 Minute Amrap
10 KB Turkish Get Ups
30 Wall Balls
+
rest/walk 2 minutes
+
10 Minute Amrap
25/20 Cal Assault Bike
50 Double Unders
+
rest/walk 2 minutes
+
10 Minute Amrap
30 SA DB Box Step Up
40 Abmat Sit Ups

---

Sunday July 31, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
3 Sets
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
rest 2 minutes

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

---

Workout Log: CFSB – Class Programming
Start Date: 2022-07-18
End Date: 2022-07-24

Monday July 18, 2022
Title: Monday
Status: pending

Warmup: High load squat + pull
Week 9/12

A) SQUAT + PULL: 20 Minute Amrap
3 Front Squats; heavy
5 Strict or Weighted Pull Ups
9 Single Arm DB Row/side
rest 2-3 minutes

*bands are allowed
B) bend + push: 10 Minute Amrap
200m Run
5 Single Arm DB Hang Muscle clean to Push Press
10 Cal Bike
5 Single Arm DB Hang Muscle clean to Push Press

---

Tuesday July 19, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9
*smooth and sustainable

A) Mixed Work: 45 Minute Amrap
10 Burpee Box Jump Overs
20 Tuck ups
30 American KBS
40 Prisoner Reverse Lunges
50 Double Unders
100yd Farmers Carry
rest/walk 2 minutes after each round

---

Wednesday July 20, 2022
Title: Wednesday
Status: pending

Warmup: High load bend + push

A) BEND + PUSH: 20 Minute Amrap
3 Deadlift
5 Bench Press
9 Push Ups
rest 2-3 minutes
B) squat + pull w/breathing: 10 Minute Amrap
6/Side Single Arm KB Squat
Max KB Double Hand Curl *same weight
10 No Push Up Burpees

---

Thursday July 21, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Cyclical: 45 Minute Amrap
30/25 Cal Bike
100yd Farmers Carry
30/25 Cal Row
50 Low Box Step Ups
400yd Run

---

Friday July 22, 2022
Title: Friday
Status: pending

Warmup: Muscle Endurance / BW

A) Vertical Push + Pull: 12 Minute Amrap
10 Dual Arm Arnold Z-Press
12-15 DB or KB Dead Bug Pullovers
30-60s Active Hang
B) Move – Lower Body: 20 Minute Amrap
30′ Front Rack Carry
30′ Bear Crawl
30′ Run
30′ Walking Staggered KB Swing
30′ Bear Crawl
30′ Run
rest 60s

---

Saturday July 23, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work – Long Easy Pace: 13 Minute Amrap
4 Turkish Get Ups
8 Air Squats
16 Cal Row
+
directly into
+
13 Minute Amrap
50yd Dual KB Front Rack Carry
8 No Push-Up Burpees
150yd Run
50yd Walk

+
directly into
+
13 Minute Amrap
10 Cal Bike
20 Box Step up and Over
30s Wall Sit

---

Sunday July 24, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
2 Sets
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
rest 90-120s

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

---

Workout Log: CFSB – Class Programming
Start Date: 2022-07-11
End Date: 2022-07-17

Monday July 11, 2022
Title: Monday
Status: pending

Warmup: High load squat + pull
Week 8/12

A) SQUAT + PULL: 25 Minute Cap
5 or Amrap Set
@20X1; 5 Front Squats
rest 60-120s
@20X1; 5 Bent Over Barbell Row
rest 60-120s
B) bend + push: 10 Minute Amrap
200m Run
8/side Single Arm DB Deadlift
10 Push Ups

---

Tuesday July 12, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9 Assessment

A) Mixed Work: 40 Minute Amrap
15 Burpees
30 Abmat Sit Ups
45 Russian KBS
60 Prisoner Box Step Ups
75 Double Unders
rest/walk 4 minutes after each round

---

Wednesday July 13, 2022
Title: Wednesday
Status: pending

Warmup: High load bend + push

A) BEND + PUSH: 25 Minute Cap
5 or Amrap
@20X1; 5 Deadlift
rest 60-120s
@20X1; 5 Bench Press
rest 60-120s
B) squat + pull w/breathing: 10 Minute Amrap
6/Side Single Arm KB Squat Clean
6/side Single Arm Row
10 No Push Up Burpees

notes
*if too complex – SA KB Squat

---

Thursday July 14, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Cyclical: 40 Minute BIke for calories
*stop every 25 Calories and perform a 100yd Farmers Carry and 200yd Run

note
-let the calories roll up

---

Friday July 15, 2022
Title: Friday
Status: pending

Warmup: Muscle Endurance / BW

A) Vertical Push + Pull: 12 Minute Amrap
8/side Single Arm Arnold Z-Press
12-15 DB or KB Dead Bug Pullovers
rest 60-90s
B) Move – Lower Body: 20 Minute Amrap
30′ Bodyweight Lunge
30′ Walking Staggered KB Swing
30′ Bear Crawl
30′ Run
30′ Front Rack Carry
30′ Run
rest 60s

---

Saturday July 16, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work – Long Easy: 13 Minute Amrap
30 Cal Row
10 Bodyweight Turkish Get Ups
+
directly into
+
13 Minute Amrap
50yd/arm SA Front Rack Carry
30s Wall Sit
10 No Push Up Burpees

+
directly into
+
13 Minute Amrap
200m Run
20 Box Step up and Over

---

Sunday July 17, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
rest 90-120s

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

---

Workout Log: CFSB – Class Programming
Start Date: 2022-07-04
End Date: 2022-07-10

Monday July 4, 2022
Title: Monday
Status: pending

Warmup: July 4 Pump Sesh

A) Back Giant Set: 5 Strict Pull ups or weighted pull ups
rest 30s
9 Bent Over DB Row
rest 30s
12 Drag Curls
rest 30s
15 Ring Rows
rest 3-5 minutes
x 3-4 Sets
B) Chest/Shoulder Volume: 12 Minute Amrap
5 Dips
10 DB Bench Press
15 Banded Tricep Extensions
50yd Dual KB Front Rack Carry
rest 30s

---

Tuesday July 5, 2022
Title: Tuesday
Status: pending

Warmup: Long Mixed Work based on 40 minute tester

A) Mixed Work – MAP 7 (Variance + Density): 10 Minute Amrap
10 No Push Up Burpee to plate
20 Plate ground to overhead
30 Walking Lunges
40 Double Unders
50 Yd Farmers Carry
rest/walk 5 minutes
x 3 Sets

---

Wednesday July 6, 2022
Title: Wednesday
Status: pending

Warmup: High load squat + pull

A) SQUAT: EVERY 3:00 x 5 Sets ea
@20X1; 7 Front Squats
B) bend + Core: For tIme; 15 minute Cap
5 Sets
400yd Run
10 Alternating DB Snatch
15 Abmat Sit Ups

---

Thursday July 7, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work – MAP 7 (Mixed Cyclical): 3 Min Bike
3 Min Row
3 Min Run
6 Min Rest
x 3 Sets

*work on consistency across sets

---

Friday July 8, 2022
Title: Friday
Status: pending

Warmup: High load bend + push

A) BEND + PUSH: EVERY 2:15 x 5 Sets ea – 22:30

1. @20X1; 7 Deadlift
2. @20X1; 7 Bench Press
   B) squat + pull w/breathing: 10 Minute Amrap
   10 Wall Balls
   8 KB Bicep Curl
   rest 30s

---

Saturday July 9, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work – Long Easy: 5 Minutes each
Turkish Get Up
Run
Single Arm KB Carry – Switch hands every 25yd
Bike
No Push Up Burpee Box Step Up and over
Row
Single Arm KB Front Rack Carry – switch hands every 25yd
Run

---

Sunday July 10, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
rest 90-120s

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

---