CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2022-02-21
End Date: 2022-02-27

Monday February 21, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Pacing Work – Mixed: 4 Sets
2 Minute Amrap
10 Burpees
30 Double Unders or 60 single unders
rest 2 minutes

2 Minute Amrap
16 Alternating DB Snatch
15/12 Cal Row
rest 2 minutes

2 Minute Amrap
10 Box Jumps
10 Step Ups
10 Cal Assault Bike
rest 2 minutes

---

Tuesday February 22, 2022
Title: Tuesday
Status: pending

Warmup: Coaches choice

A) Speed Strength: EVERY 30s x 8 Sets
1 Broad Jump

B) Strength Speed: EMOM x 8 Minutes
Power Clean
4 reps fast @45-65% of your 1rm

*alternative here is deadlifting
*if you can’t deadlift your bodyweight for 3 reps @ 30X1, don’t power clean.
C1) Rear Foot Elevated Split Squat : x6/side

*start from the ground and find your position there, pause a 1 count with your knee in contact with the ground each rep
C2) strict knees to elbows: x8
*accumulate the reps
x 4 Sets

---

Wednesday February 23, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Pacing Work – Map 2: *work on consistency

60s Assault Bike
74s Rest
x 5 Sets
+
rest 4 minutes
+
60s Run
74s Rest
x 5 Sets
+
rest 4 minutes
+
60s Row
74s Rest
x 5 Sets

---

Thursday February 24, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
4-6 Barbell Bench Press
4-6 Three point DB Row

@21X1 for both
*start right away, warm up as you go
B) Upper Body Horizontal + Core: 13 Minute Amrap
20 Push Ups
10 Barbell Bicep Curls *unbroken
20yd Heavy Farmers Carry

*push ups don’t have to be unbroken, but they should be pretty
*don’t fast walk on the farmers carry

---

Friday February 25, 2022
Title: Friday
Status: pending

Warmup: Coaches choice

A) Pacing – Map 9: 75s @ each x 5 Sets
Row
Assault Bike
Single Unders
Step Up 20/16
Run
Bear Crawl

*if you can’t bear crawl that long, hold a plank as long as you can – standard plank on hands

---

Saturday February 26, 2022
Title: Saturday
Status: pending

35 Minute Amrap
Man Overboard; teams of

Person 1
10 Russian KBS
10 No Push Up Burpees
10 KB Push Press/side
10 No Push Up Burpees
10 Russian KBS

Person 2
Assault BIke

Person 3
Rest

Person 4
Rest

---

Sunday February 27, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Pacing Work – Map 10: 45 Minute Amrap @ conversational pace
Person 1 Assault Bike @ smooth pace
Person 2 Row @ Smooth pace
Person 3 performs
10yd Bear Crawl
30yd Dual KB OH KB Carry
30yd Dual KB Front Rack KB Carry
30yd Dual KB Farmers Carry/side

*same weight across carries

---

Workout Log: CFSB – Class Programming
Start Date: 2022-02-14
End Date: 2022-02-20

Monday February 14, 2022
Title: Monday
Status: completed

Warmup: Coaches choice

A) Speed Strength: EVERY 30s x 10 Sets
1 Vertical Jump in place
B) Strength Speed: EMOM x 10 Minutes
Power Clean
3 reps fast @45-65% of your 1rm

*alternative here is deadlifting
C1) Rear Foot Elevated Split Squat : x8/side

*start from the ground and find your position there, pause a 1 count with your knee in contact with the ground each rep
C2) strict knees to elbows: xMax
x 4 Sets

---

Tuesday February 15, 2022
Title: Tuesday
Status: pending

Warmup: Coaches choice

A) Pacing Work – Map 2: *work on consistency

60s Assault Bike
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Run
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Row
90s Rest
x 5 Sets

---

Wednesday February 16, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
6-8 Barbell Bench Press
6-8 Three point DB Row

@21X1
*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Horizontal + Core: 13 Minute Amrap
12-20 Push Up Variation
8-12 Barbell Bicep Curl
20yd/arm Heavy SA Farmers Carry

Push up, ring push up, or deficit push up, chest elevated push ups
*don’t fast walk on the farmers carry

---

Thursday February 17, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Pacing – Map 9: 90s @ each x 5 Sets
Assault Bike
Row
Step Up 20/16
Single Unders
Run

---

Friday February 18, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Deadlift – CF: @5112; 15 Minute Cap
3×3; Warm Up
3×3; working sets
rest around 2-3 minutes between working sets

B) LB Volume: 20 Minute Amrap @ casual pace
@3331; 3 Back Squats
10 Alternating Plank Leg Lift
8 Side Plank Clamshells/side
10 Steps/side Lateral Banded Walk
rest 90-120s

---

Saturday February 19, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Pacing Work – Map 10: 45 Minute Amrap @ conversational pace
Person 1 Assault Bike @ smooth pace
Person 2 performs
10yd Bear Crawl
20yd Left Arm Single Arm OH KB Carry
20yd Left Arm Single Arm Front Rack KB Carry
20yd Left Arm Single Arm KB Farmers Carry/side
20yd Right Arm Single Arm OH KB Carry
20yd Right Arm Single Arm Front Rack KB Carry
20yd Right Arm Single Arm KB Farmers Carry/side
10yd Bear Crawl

*carries are done in 10yd increments
*use the same weight across carries

---

Sunday February 20, 2022
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Upper Body – Vertical: 20 Minute Amrap
@03X3; Split Jerk x 5; rest 60s
8 Strict Pull ups; rest 60s

*warm up for the first 1-2 sets, then keep the last couple sets tough

*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
*if you aren’t doing strict pull ups, perform 10-12 Ring Rows
B) Upper Body Vertical: 13 Minute Amrap
2 Wall Walks
6-10 Strict or Ring Dips
8-10 Single Arm Gorilla Row
10-12 Banded Straight Arm Lat Pulldown
Work through at a casual pace

---

Workout Log: CFSB – Class Programming
Start Date: 2022-02-07
End Date: 2022-02-13

Monday February 7, 2022
Title: Monday
Status: pending

Warmup: Coaches choice

A) Pacing Work – Map 2: 60s Assault Bike
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Run
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Row
90s Rest
x 5 Sets

---

Tuesday February 8, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
6-8 Barbell Bench Press; rest 30-60s
6-8 Bent Over Dual KB or DB Row rest 30-60s

*try to keep a 30X0 tempo with everything
*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Horizontal + Core: 15 Minute Amrap
6-10 Push Up Variation
12-16 Alternating Bicep Curl
10 Four Way Deadbugs

Push up, ring push up, or deficit push up

---

Wednesday February 9, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Pacing – Map 9: Teams of 3 – 30 Minute Amrap, runner is the pace setter
Person 1; Run 200yds in 10yd increments
Person 2: Assault Bike for Cals
Person 3: Step Ups

*if you have a team of 2, person 2 will amrap 10 Cal assault bike and 20 step ups

---

Thursday February 10, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Deadlift – CF: Every 90s x 9 Sets
x 2

1,2,3 easy
4,5,6; moderate
7,8,9; tough

B) Lower Body DL Squat + Core: 5-6 Sets; 20 Minute Cap
Back Squat x 4-6
12 Steps goblet loaded alternating L/R Banded Walk
5 Side Plank Clamshells/side
rest 90-120s

*use the first two sets to warm up, keep the rest challenging

---

Friday February 11, 2022
Title: Friday
Status: pending

Warmup: Coaches choice

A) Pacing Work – Map 10: 45 Minute Amrap @ conversational pace
15/12 Cal Bike
30yd/arm Single Arm Front Rack KB Carry
30s Plank on Hands
15/12 Cal Row
30yd/arm Single Arm KB Farmers Carry/side
30s Wall Sit
100 Single unders

*carries are done in 10yd increments

---

Saturday February 12, 2022
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Upper Body – Vertical: 5-6 Sets; 18 Minute Cap
@00X4; Push Press x 6; rest 60s
6 Strict Pull ups; rest 60s

*warm up for the first 1-2 sets, then keep the last couple sets tough

*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
*if you aren’t doing strict pull ups, perform 8-10 Ring Rows
B) Upper Body Vertical: 15 Minute Amrap
2 Wall Walks
6-10 Strict Dips
8-10 Dead Bug Pullovers
8-10 Barbell Drag Curl

Work through at a casual pace

---

4 Sets
2 Minute Amrap
15 Burpees
Row max distance in time remaining
rest 2 minutes

2 Minute Amrap
20 Alternating DB Snatch
BIke Max Distance in time remaining
rest 2 minutes

2 Minute Amrap
10 Box Jumps
10 Step Ups
Max Double Unders in time remaining
rest 2 minutes

*you need to modify so you get to the cyclical piece

---

Workout Log: CFSB – Class Programming
Start Date: 2022-01-31
End Date: 2022-02-06

Monday January 31, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
8-10 DB Bench Press; rest 30-60s
8-10 Bent Over Barbell Row; rest 30-60s

*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Vertical + Core: 16 Minute Amrap
10-12 Seated Arnold Press
6-8 Barbell Drag Curl
30s Hollow Body Hold

---

Tuesday February 1, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Pacing Work – Map 7: 10 Minute Amrap
5 Burpees
10 Russian Kettlebell Swings
15 Cal Assault BIke
+
5 minute rest
+
10 Minute Amrap
500m Row
10 Box Jumps w/SD
+
5 Minute rest
+
10 Minute Amrap
30 Double Unders
10 Reverse Lunges
10 Abmat Sit Ups

---

Wednesday February 2, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Deadlift – CF: Every 90s x 9 Sets
x 3

1,2,3 easy
4,5,6; moderate
7,8,9; tough

B) Lower Body DL Squat + Core: 5-6 Sets; 20 Minute Cap
Back Squat x 6-8
20 Steps goblet loaded alternating L/R Banded Walk
rest 90-120s

*use the first two sets to warm up, keep the rest challenging

---

Thursday February 3, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Pacing Work – Map 10: 45 Minute Amrap @ conversational pace
15/12 Cal Bike
30yd/arm Single Arm Front Rack KB Carry
30s Plank on Hands
15/12 Cal Row
30yd/arm Single Arm KB Farmers Carry/side
30s Wall Sit
100 Single unders

*carries are done in 10yd increments

---

Friday February 4, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Upper Body – Horizontal: 5-6 Sets; 18 Minute Cap
@30X1; Push Press x 6; rest 60s
6 Strict Pull ups; rest 60s

*warm up for the first 1-2 sets, then keep the last couple sets tough

*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
B) Upper Body Vertical: 15 Minute Amrap
8-10 Strict Dips
8-10 Ring Rows
2 Wall Walks
8 Single Arm Bicep Curl/side

Work through at a casual pace

---

Saturday February 5, 2022
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Pacing Work: 4 Sets
500m Row
rest 2 minutes
30/25 Cal Bike
rest 2 minutes
30 No Push Up Burpees
rest 2 minutes

2 minute cap on all the activities

---

Sunday February 6, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Speed Strength: 10×1; reverse med ball throw
B) Strength Speed: Work up to a power clean single in 10 minutes
+
EMOM x 10 Minutes
3 reps fast @45-65% of today’s 1rm

*alternative here is deadlifting
C1) Rear Foot Elevated Split Squat : x8/side
C2) strict knees to elbows: xMax
x 3 Sets

---

Workout Log: CFSB – Class Programming
Start Date: 2022-01-24
End Date: 2022-01-28

Monday January 24, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

Skill Work Included

Bike setup
NPBP
Russian KBS
Air Squat
Push Up
Single Arm Gorilla Row

A) Mixed Teams of 2-3: 25 Minute Amrap

Partner 1 Performs the following while Partner 2 accumulates calories on the assault bike

12 No Push Up Burpees
10 Air Squats
8 Russian KBS
6 Push Ups
4 Single Arm KB Gorilla Row/side

---

Tuesday January 25, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

Skill Work Included
Med Grip Bench Press
Top Down DB Curl
Skull Crusher
Ring Row
Core Variations

A) UB BRO SESH AMRAP: 15 Minute Amrap
Medium Grip Bench Press – @3 down, 1 at the chest x 8
rest 30s
Top Down DB Curl x12-16
rest 60-90s

B) UB BRO SESH Cont.: 10 Minute Amrap; casual pace
12-15 Skull Crushers
12-15 Single Arm Ring Row
12-15 V-ups, Tuck Ups, or Sit Ups

---

Wednesday January 26, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

Skill Work included
Goblet Squat
Assault Bike Setup
Famers Hold
Prisoner Step Up

A) LB Squat, Tough: *use the first two sets as warm up and practice, last three sets tough

5 Sets
@20X1; Every 2:30; hit 15 Goblet Squats

B) Mixed Cyclical + Iso; Teams of 3: 13 Minute Amrap
Bike 15 Calories
Single Arm Farmers Hold
Prisoner Step Ups

*accumulate as many reps in the time; you must be holding to get the reps done

The switch is dictated by the person on the bike

---

Thursday January 27, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

Skill work included
Row technique
Turkish Get Up
Dead Bug Pullover
Single Arm Arnold Press

A) UB Vertical + Core: 13 Minute Amrap
12-15 Dead Bug DB Pullovers
12-15 Single Arm Arnold Z-Press

B) Lactic Power + TGU: 30s Row @ TOUGH Pace
4 Turkish Get Ups
rest/walk 2 minutes
x 3 Sets each

---

Friday January 28, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice

Skill work included
Dumbbell snatch
Reverse Lunge
Ball Slam

A) LB Mixed Teams of 3: 25 Minute Amrap
60 Assault BIke Cals
60 Alternating DB Snatch
60 Reverse Lunge
60 Ball Slams

---

Workout Log: CFSB – Class Programming
Start Date: 2022-01-17
End Date: 2022-01-23

Monday January 17, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal Work: Barbell Bench Press; x8-10; rest 30s
Three Point DB Row; x6-8/arm; rest 30s
x 6 Sets ; *2 warm up sets, 4 working sets
18 Minute Cap
+
directly into
+
7 Minute Amrap at casual pace
12-15 Push Ups; no rest
12-15 Ring Rows; no rest

*do this as a 25 minute rolling clock, you can pair up on rings/push up spots

B) Core w/Breathing: 15 Minute Amrap
18/15 Cal Assault Bike
20 KB Russian Twist
20-30s Side Plank/side
rest 60s between sets

---

Tuesday January 18, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift – CF: EMOM x 8 Minutes
x 5; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
5/arm KB Clean
5/arm KB Thruster
5/arm KB SA Rack Reverse Lunge
rest 90s
*use the same weight across the board here

---

Wednesday January 19, 2022
Title: Wednesday
Status: pending

Warmup: No warm up

A) MAP 10 Aerobic Recovery: Round the World – 3 Sets
4 min Row
4 min AB
4 min Run
4 Minute Amrap; 4 TGU + 50 JR Singles

*15s transition between movements

---

Thursday January 20, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Shoulders: 15 Minute Amrap
10 Alternating DB Hang Muscle Snatch to Single Arm DB Push Press
15 Ring Rows
20yd Bear Crawl
30 Double Unders or 90 Single Unders

B) Lactic Power + Core: EMOM x 5 Sets
M1: 25s Assault Bike @ TOUGH pace
M2: Rest
M3: Max Rep Core Variation
M4: Rest

*core variation; Bent hollow hold, hollow hold, hollow rocks

---

Friday January 21, 2022
Title: Friday
Status: pending

Warmup: No warm up, get right into it

A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can

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

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

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

B) Mixed Lower Body: 15 Minute Amrap
10 No Push Up Burpee w/ Box Jump/SD
10 Wall Balls
10 American KBS

---

Saturday January 22, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Workout (Teams of 2-3): OPTION 1
35 Minute Amrap; I go – you go (rounds)
10 Calorie Row
80yd Run
10 Russian KBS
40yd Goblet Carry

OPTION 2
35 Minute Amrap; I go – you go (rounds)
10 Calorie Row
80yd Run
6 Dual KB Clean
40yd Dual KB Front Rack Carry

*all runs/carries are in 10yd increments

---

Sunday January 23, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Mixed Gymnastics Work: 6 Sets
75s Bike
75s Rope Climb
75s Row
75s Wall Walk
Rest 3 minutes

---

Workout Log: CFSB – Class Programming
Start Date: 2022-01-10
End Date: 2022-01-16

Monday January 10, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal Work: Barbell Bench Press; x12-15; rest 30s
Three Point DB Row; x10-12/arm; rest 30s
x 7 Sets; 25 minute cap

*3 warm up sets, 4 working sets
*don’t take the rest between the first 3 warm up sets, just bouce back and forth until you get to the working sets

B) Core w/Breathing: 15 Minute Amrap
15/12 Cal Assault Bike
20 Med Ball Sit Ups
50yd Single Arm Farmers Carry/side
rest 60s between sets

---

Tuesday January 11, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift – CF: EMOM x 10 Minutes
x 4; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
10 KB Goblet Squats
10 Russian Kettlebell
10 Alternating Goblet Step Ups
10 Bodyweight Reverse Lunges
rest 90s

*use the same weight for the goblet step ups, kbs, goblet suqats

---

Wednesday January 12, 2022
Title: Wednesday
Status: pending

Warmup: No warm up

A) MAP 10 Aerobic Recovery: Round the World – 3 Sets
3 min Row
60s Plank
3 min AB
60s Glute Bridge March
3 min Run
60s Reverse Plank Bridge
3 Minute Amrap; 4 TGU + 50 JR Singles
60s Wall Sit March

---

Thursday January 13, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Shoulders: 15 Minute Amrap
10 Alternating Push Up Shoulder Tap
5/arm Single arm Curl to Press
20yd Quadruped Bear Crawl
10 Ring Rows

B) Alactic + Core: EMOM x 5 Sets
M1: 20s Assault Bike @ 100%
M2: Rest
M3: Max Rep Core Variation
M4: Rest

*core variation; hanging leg raise, toes to bar

---

Friday January 14, 2022
Title: Friday
Status: pending

Warmup: No warm up, get right into it

A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can

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

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

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

B) Mixed Lower Body: 15 Minute Amrap
50 Double Unders or 150 Singles
15 Wall Balls
15 No Push Up Burpees
15 American KBS

---

Saturday January 15, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Workout: OPTION 1
35 Minute Amrap; I go – you go (rounds)
10 Cal Assault BIke
10 Alternating DB Snatch
60yd Goblet Front Rack Carry
80yd Run

OPTION 2
35 Minute Amrap; I go – you go (rounds)
10 Cal Assault BIke
10 TNG Power Snatch
60yd Goblet Front Rack Carry
80yd Run

*all runs/carries are in 10yd increments

---

Sunday January 16, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Mixed Gymnastics Work: 8 Sets
60s Bike
30s Rest
60s Rope Climb
30s Rest
60s Row
30s Rest
60s Wall Walk
30s Rest

---

Workout Log: CFSB – Class Programming
Start Date: 2022-01-03
End Date: 2022-01-07

Monday January 3, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal Work: Barbell Bench Press; x8-10; rest 30s
Three Point DB Row; x6-8/arm; rest 60s
x 6 Sets; 20 minute cap

*3 warm up sets, 3 working sets
*don’t take the rest between the first 3 warm up sets, just bouce back and forth until you get to the working sets

B) Core w/Breathing: 15 Minute Amrap
15/12 Cal Assault Bike
8 Single Arm KB Clean/side
15 Core Variation
rest 60s between sets

*Core variation; Sit ups, tuck ups, v-ups

---

Tuesday January 4, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift – CF: EMOM x 10 Minutes
x 3; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
8 KB Goblet Squats
12 American KBS
16 Reverse Lunges
rest 90s
*tough on goblet squats, use the same KB for the swings

---

Wednesday January 5, 2022
Title: Wednesday
Status: pending

Warmup: No warm up

A) Aerobic Recovery: Round the World – 45mins Amrap
2min Row
15 Straight leg sit ups
2min AB
20 Alternating Step Ups
2min Run
15 Banded Glute Bridges
2 Minute Turkish Get Ups
50 Jump Rope Singles

---

Thursday January 6, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Shoulders: 15 Minute Amrap
10 Diamond Push Ups
10 Push Press
10 Single arm Hammer Curl/side
30s Side Plank/side

B) Alactic + Core: EMOM x 5 Sets
M1: 15s Assault Bike @ 100%
M2: Rest
M3: 12-15 Core Variation
M4: Rest

*core variation; hanging leg raise, toes to bar

---

Friday January 7, 2022
Title: Friday
Status: pending

Warmup: No warm up, get right into it

A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can

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

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

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

B) Lower Body Mixed Modal: 15 Minute Amrap
30 Double Unders or 90 Singles
10 Wall Balls
10 No Push Up Burpees
10 Russian KBS

---

Saturday January 8, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Workout: OPTION 1
30 Minute Amrap; I go – you go
5 SA DB Clean and Jerk/arm
5 Synchronized Burpees
15 Calorie Bike; let the cals roll up

OPTION 2
30 Minute Amrap; I go – you go
10 Clean and Overhead
5 Synchronized Bar Facing Burpees
15 Calorie Bike; let the cals roll up

---

Sunday January 9, 2022
Title: Sunday
Status: pending

A) MAP 10: 10 Sets
30s Bike
30s Rest
30s Run
30s Rest
30s Box Jump step Down
30s Rest
30s Dual KB Front Rack Carry
30s Rest
30s Plank
30s Rest

---

Workout Log: CFSB – Class Programming
Start Date: 2021-12-20
End Date: 2021-12-26

Monday December 20, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) 15 Minute Amraps: *1 minute transition between each

15 Minute Amrap
10 DB or KB Deadlift
10 Box Jumps w/Step Down
100yd Shuttle (in 10yd increments)
+
15 Minute Amrap
25/20 Cal Assault Bike
20 Sit Ups
15 No Push Up Burpees
+
15 Minute Amrap
Row for Calories

*yep! shuttles – not a straight shot AGAIN

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Tuesday December 21, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @30X1; 3.3.2.2.1; rest 90-120s between

*build across sets, leave a little in the tank today
*20 minute cap
B) Vertical Pull + Squat + Breathing: 15 Minute Amrap
2 Strict Pull Ups *bands allowed
4 Jump Squats
6 Barbell Bicep Curl
8 BW Walking Lunge
30 Double Unders

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Wednesday December 22, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: *no changes here – practice this

A. Technique Work
15 Minute Amrap – choose ONE
2 Hang Muscle Clean
2 Hang Power Clean
2 Power Cleans
rest 30-60s

B. Expression
15 Minute Cap; Warm up to a heavy set of the complex below
1 Power Clean
1 Push Jerk

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose “expression”
B) Bend + Horizontal Push: For Time; 12 Minutes
2 Minute Cal Row
50 Abmat Sit Ups
50 Push Ups
50 Abmat sit Ups
50 Russian KBS

*stagger individuals into the row
*you can break the reps up as you’re going through this – it’s a chipper

notes; two scores here

1. How many calories you got in the 2 minutes
2. total time (including the 2 minutes)

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Thursday December 23, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Landmine Meadows Row: 5×6-8/arm; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Alternating Single Arm DB Hang Squat Clean
30s Rest
30s Ring Row
30s Rest
30s Assault Bike for Calories
30s Rest
30 Forearm Plank
30s Rest

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Friday December 24, 2021
REST DAY
Status: pending

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Saturday December 25, 2021
REST DAY
Status: pending

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Sunday December 26, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: 20 Minute Cap
Novice
Cyclist overhead squat
@3010; 5×4-6; rest 90s between

Intermediate
3xMax Reps @ 80% of last weeks 1rm
B) Gymnastics – HS Work + Rope Accumulation + BW: 20 Minute Amrap *do this again, continue to practice
10-20 Hollow Rocks
10 Kick Ups to Freestanding
3 Rope Climbs
10 Cal Assault Bike

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