CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-12-13
End Date: 2021-12-19

Monday December 13, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Notes: Take your 7 minute pace from last week – you should be able to hande that for the entire 14 minutes now
B) Round the World – Map 10: *1 minute transition between each

14 Minute Amrap
10 Assault BIke; let the calories roll up
80yd Shuttle (in 10yd increments)
+
14 Minute Amrap
5 DB or KB Deadlift
7 Box Jump Step Down
30s Plank on Hands
+
14 Minute Amrap
5 Ball Slams
7 Abmat Sit Ups
10 Cal Row; roll up the 10 cal per each round

*yep! shuttles – not a straight shot AGAIN

---

Tuesday December 14, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @30X1; 5×3; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
6-8 Strict Pull Ups *bands allowed – control the movement
10 Jump Lunge
200m Run *yes you can do this outside
rest 60s

---

Wednesday December 15, 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
3 Hang Muscle Clean
3 Hang Power Clean
3 Power Cleans

B. Expression
15 Minute Cap; Warm up to a heavy set of the complex below
1 Power Clean
1 Split 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 – 10 minute cap for the entire workout
10.9.8.7.6.5.4.3.2.1
Deadlifts
Hand Release Push Ups
+
Cash out once you’re finished
100 Abmat Sit Ups

*choose a deadlift weight you can stay confidence across the board with

---

Thursday December 16, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Pendlay Row: 5×6-8; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Wall Ball
30s Rest
30s Plank Row
30s Rest
30s Box Jumps w/SD
30s Rest
30 Alternating DB snatch
30s Rest

Notes
Pull Ups can be broken up – Strict, Banded, or Ring Row

---

Friday December 17, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5×2-3; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
20 Push Press
20 No Push Up Burpee or Burpee Over Bar
20 Cal Assault Bike
rest 60s between

*doesn’t have to be unbroken here

---

Saturday December 18, 2021
Title: Saturday
Status: pending

Warmup: It’s a Bring A Friend Day, Ugly Sweater competition, AND the Christmas Wod!

A) Suprise Christmas Wod!: You’ll find out when you get here 🙂

---

Sunday December 19, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: Novice
Cyclist overhead squat
@3111; 5×5; rest 90s between

Intermediate
no tempo – just tough sets – 5×2
B) Gymnastics – HS Work + Rope Accumulation + BW: 25 Minute Amrap
10-20s L-sit Hang or Fluttter Kick
30-60s Freestanding Hold Practice
4-5 Rope Lowers or Rope Pull Ups/side
4-5 Wall Walks
10 Cal Assault Bike

---

Workout Log: CFSB – Class Programming
Start Date: 2021-12-06
End Date: 2021-12-12

Monday December 6, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World – Map 10: 2 Sets
1 Minute Transition between each
7 Minute Amrap
10 Assault BIke; let the calories roll up
80yd Shuttle (in 10yd increments)
+
7 Minute Amrap
5 DB or KB Deadlift
7 Box Jump Step Down
30s Plank on Hands
+
7 Minute Amrap
5 Ball Slams
7 Abmat Sit Ups
10 Cal Row; roll up the 10 cal per each round

*yep! shuttles – not a straight shot 😉

---

Tuesday December 7, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @30X1; 5×5; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
8/side Quadruped Plank Row
10 Jump Lunge
30 Double unders or 60 Single Unders
rest 60s

---

Wednesday December 8, 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
4 Hang Muscle Clean
4 Hang Power Clean
2 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Warm up to a heavy set of the complex below
1 Power Clean
1 Hang Power Clean
1 Split 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 + Core: 20 Minute Amrap
8-12 Hanging Leg Raise or Toes to Bar
2010; 5 Deadlifts
Max Push Variation
rest 60s

*horizontal push variations – elevated push up, push up, deficit push up, ring push up, strict stationary dip, ring dip
*choose a modification you can at least hit 5 solid reps or more with

---

Thursday December 9, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Supinated Barbell Bent Over Row: @2012; 5×3-4; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Goblet Squats
30s Rest
30s Strict Pull Ups
30s Rest
30s Wall Sit
30s Rest
30s Hammer Curl
30s Rest

Notes
Pull Ups can be broken up – Strict, Banded, or Ring Row

---

Friday December 10, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5×3-4; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
10 Push Press
20 Russian Kettlebell Swings
10 No Push Up Burpee or Burpee Over Bar
rest 60s between

*yes I want this to be a shuttle, I want the cuts in

---

Saturday December 11, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Notes: Do it again, show up with the same people if possible, lets see if you can adjust to finish 🙂
B) Teams of 2: Get the work done! Only one person works at a time – Start where you want, move where you want, break the work up between the two of you how you want – but you have to finish one thing before moving on to the next.

30 Minute Cap
100 Wall Balls
500 Jump Rope Singles
300yds Goblet Carry
80 Push Ups
80 Partner Med Ball Sit Ups
90/75 Cal Assault Bike

Notes
*Whatever you use for the wall ball, use for the sit ups

---

Sunday December 12, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: *we’ll hit up some wrist prep prior to this!
@3211; 5×2; rest 90s between sets
B) Gymnastics – HS Work + Rope Accumulation + BW: 20 Minute Amrap
10-20s L-sit Hang
30-60s Freestanding Hold Practice
4-5 Rope Lowers
4-5 Wall Walks
10 Cal Row

---

Workout Log: CFSB – Class Programming
Start Date: 2021-11-29
End Date: 2021-12-05

Monday November 29, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World – Map 10: 2 Sets
1 Minute Transition between each

7 Minute Amrap
12/9 Assault BIke
30 Doubles or 60 Single Unders
+
7 Minute Amrap
10 Russian KBS
7 No Push Up Burpee
60yd Shuttle (in 10yd increments)
+
7 Minute Amrap
12/9 Row
16 Step Ups

*yep! shuttles – not a straight shot 😉

---

Tuesday November 30, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @3211; 5×2; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
8 Single Arm Plank Row/side
10 Cal Assault Bike
10 Jump Squats
rest 60s

---

Wednesday December 1, 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
5 Hang Muscle Clean
5 Hang Power Clean
3 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Warm up to and Hit 3 heavy sets of the complex below
1 Power Clean
2 Hang 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 + Core: 20 Minute Amrap
3010; 5 Deadlifts
8-10 Hanging Leg Raise or Toes to Bar
Max Push Variation
rest 60s

*horizontal push variations – elevated push up, push up, deficit push up, strict dip
*choose a modification you can at least hit 5 solid reps or more with

---

Thursday December 2, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Supinated Barbell Bent Over Row: @2012; 5×6; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Box Jump Step Down
30s Rest
30s Ring Row
30s Rest
30s Prisoner Step Ups
30s Rest
30s Barbell curl
30s Rest

---

Friday December 3, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5×6; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
10/side Crossbody DB Snatch
10/arm Single Arm KB or DB Push Press
30 Doubles or 60 Single Unders
rest 60s between

*yes I want this to be a shuttle, I want the cuts in

---

Saturday December 4, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Notes: Do it again, show up with the same people if possible, lets see if you can adjust to finish 🙂
B) Teams of 2: Get the work done! Only one person works at a time – Start where you want, move where you want, break the work up between the two of you how you want – but you have to finish one thing before moving on to the next.

30 Minute Cap
100/85 Calorie Bike
1000yd Run
60 No Push Up Burpees
80 American KBS
100 Prisoner Step Ups
80/70 Calorie Row
600yd Farmers Carry

---

Sunday December 5, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: *we’ll hit up some wrist prep prior to this!
@3211; 5×2; rest 90s between sets
B) Gymnastics – HS Work + Rope Accumulation + BW: 20 Minute Amrap
10-20s L-sit Hang
30-60s Freestanding Hold Practice
4-5 Rope Lowers
4-5 Wall Walks
10 Cal Row

---

Workout Log: CFSB – Class Programming
Start Date: 2021-11-22
End Date: 2021-11-28

Monday November 22, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World – Map 10: 13 Minute Amrap
Assault BIke
*every 10 calories hop off the bike and perform 7 No Push Up Burpees
+
1 minute transition
+
13 Minute Amrap
15 Cal Row
15yd Bear Crawl *slow with low hips
+
1 Minute Transition
+
13 Minute Amrap
20 Step Ups
50 Single Unders
10 Abmat Sit Ups

---

Tuesday November 23, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @3211; 5×4; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
6-8 Strict Pull Ups or Banded Pull Ups
10 Alternating Goblet Reverse Lunges
30 Double Unders or 90 Single Unders
rest 60s

---

Wednesday November 24, 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
5 Hang Muscle Clean
5 Hang Power Clean
3 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Work up to a heavy set of the complex
1 Power Clean
2 Hang 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 + Core: 20 Minute Amrap
3010; 8 Deadlifts
10-20 Abmat Sit Ups
Max Push Variation
30-60s Plank or Ring Plank
rest 60s

*horizontal push variations – elevated push up, push up, deficit push up, strict dip
*choose a modification you can at least hit 5 solid reps or more with

---

Thursday November 25, 2021
Title: Thursday – Thanksgiving
Status: pending

A) Happy Thanksgiving!: Hey there everyone 🙂 We’re closed today and Black Friday

IF there will be any open gym time to come in and play around, you’ll see it announced on the Facebook Members page at least 24 hours in advance 🙂 so just keep your eyes peeled there.

If not, have a wonderful thanksgiving!

---

Friday November 26, 2021
Title: Friday – Black Friday
Status: pending

A) Happy…Black Friday? I guess?: Again, closed…IF we have open gym time – look to the facebook members group for it.

If you’re not a part of the Facebook members group just message me (Brandon@crossfitsouthbend.com) and I’ll get you set up

---

Saturday November 27, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Teams of 2: Get the work done! Only one person works at a time – Start where you want, move where you want, break the work up between the two of you how you want – but you have to finish one thing before moving on to the next.

30 Minute Cap
100/85 Calorie Bike
1000yd Run
60 No Push Up Burpees
80 American KBS
100 Prisoner Step Ups
80/70 Calorie Row
600yd Farmers Carry

---

Sunday November 28, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: @3211; 5×4; rest 90s between sets
B) Gymnastics – HS Work + Rope Accumulation + BW: 20 Minute Amrap
10-15s L-sit Hang
30s Freestanding Hold Practice
2-3 Rope Lowers
2-3 Wall Walks
15 Cal Assault BIke

---

Workout Log: CFSB – Class Programming
Start Date: 2021-11-15
End Date: 2021-11-21

Monday November 15, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World – Map 10: 10 Sets
1 Minute Assault Bike
1 Minute No Push Up Burpees
1 Minte Row
1 Minute Step Ups
1 Minute Single Unders

Note; pace here is conversational, think breathing and blood flow here

---

Tuesday November 16, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @3211; 5×6; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 5 Sets for quality; 20 minute cap
6-8 Strict Pull Ups or Banded Pull Ups
10 Box Jumps w/Step Down
15/12 Cal Assault Bike
rest 60s

*cap includes warming up and finishing sets

---

Wednesday November 17, 2021
Title: Wednesday
Status: pending

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

A) Power Clean: A. Technique Work
15 Minute Amrap – choose ONE
5 Hang Muscle Clean
5 Hang Power Clean
3 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Work up to a heavy set of the complex
1 Power Clean
2 Hang 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 + Core: 5 Sets for quality; 20 minute cap
3111; 5 Deadlifts
Max Push Variation
15-20 Abmat Sit Ups
rest 60s

*cap includes warming up and finishing sets
*horizontal push variations – elevated push up, push up, deficit push up, strict dip
*choose a modification you can at least hit 5 solid reps or more with

---

Thursday November 18, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Supinated Barbell Bent Over Row: @2012; 5×8; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Wall Balls
30s Rest
30s Calorie Row
30s Rest
30s Reverse Lunges
30s Rest
30s Double Unders
30s Rest

---

Friday November 19, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5×8; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
15 Russian KBS
8/arm Single Arm KB or DB Push Press
100yd Run on turf in 10yd shuttles *touch the ground

*yes I want this to be a shuttle, I want the cuts in

---

Saturday November 20, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Amrap: Teams of 3
15 Minute Amrap
Parter 1; Dual KB Front Rack Hold – tough
Parter 2; 10 Calorie Assault Bike
Partner 3; Rest

*let the calories roll up, switch when the partner is done with the assault bike

Team of 3
15 Minute Amrap
Partner 1; Farmers Carry Hold – tough
Partner 2; 20 Step ups
Parter 3; Rest

---

Sunday November 21, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: @3211; 5×6; rest 90s between sets
B) Gymnastics – HS Work + Rope Accumulation + BW: 20 Minute Amrap
2-3 Wall Walks
10 Cal Assault Bike
2-3 Rope Lowers
10yd Bear Crawl slow w/shoulder roll out

---

Workout Log: CFSB – Class Programming
Start Date: 2021-11-09
End Date: 2021-11-14

Tuesday November 9, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A1) Squat Variation: x12-15; rest 30s

*Goblet Squat, or Wall Ball
A2) Ring Row: x12-15; rest 30s
x 4 Sets
B1) Bend Variation: x6-8; rest 30s

*RDL, Deadlift or hang power clean
B2) Push Variation: x12-15; rest 30s

*Elevated push up, push up, deficit push up
x 4 Sets
C) AMRAP: 10 Minute Amrap
10 Ball Slams
10 Abmat Sit Ups
20-30s Plank

---

Wednesday November 10, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Aerobic: 8 Minute Amrap
20 Prisoner Step Ups
15 Cal Row
+
4 Minute Transition
+
8 Minute Amrap
15 Cal Assault BIke
12 Russian KBS
+
4 Minute Transition
+
8 Minute Amrap
30 Double Unders or 90 Single Unders
10 No Push Up Burpees

---

Thursday November 11, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Rear Foot Elevated Split Squat : 12 Minute Cap
Find a tough 8/side
B1) Dumbbell Bench Press: x8-10; rest 60s
B2) Three Point Dumbbell Row: x6-8; rest 60s
x 4 Sets
C) Assault Bike: 60s Assault Bike
90s Rest
x5 Sets

---

Friday November 12, 2021
Title: Friday – Wades Day
Status: pending

Warmup: Coaches Choice

A) Wades Day: 5 Sets for time
11 Single Arm DB Snatch
12 Single Arm Thrusters
11 Pull Variation

*pull variations;
Ring row, strict pull up, weighted pull up

---

Saturday November 13, 2021
Title: Saturday – Wades Lift Off
Status: pending

Warmup: Closed today for the lift off!

A) Power Clean : Find a 1rm
B) Back Squat: Find a 1rm
C) Bench Press: Find a 1rm
D) Deadlift: Find a 1rm

---

Sunday November 14, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 5 Wall Walks
5 Rope Lowers
30-60s Handstand Hold
20-30s Hanging L-sit
15 Cal Assault Bike
x 20 Minute Amrap for quality

B) Lactic Endurance Test: 250m Row
10 American KBS
10 No Push Up Burpees
10 American KBS
10 No Push Up Burpees
10 American KBS
250m Row
rest/walk 1:4
x 2 Sets; each set at 100%

---

Workout Log: CFSB – Class Programming
Start Date: 2021-11-02
End Date: 2021-11-08

Tuesday November 2, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A) Front Squat – Catalyst: Option 1
15 Minutes to work up to a 1rm @ 20X1

Option 2
If you haven’t been running along with the progression, or are newer – take 15 minutes to complete the work below

@3010; 4-5×8-10; build across sets
B) Single Leg + Push (h) + Pull (h): 20 Min Amrap
10 Cal Assault Bike
12 Reverse Lunges
10 Push Ups or 6-10 Ring Push Ups
30yd Tough Farmers Carry
60s Rest

---

Wednesday November 3, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

1. 2-3 Hang Muscle Snatch
2. 1-2 Hang Power Snatch
3. Work up to a 1rm Power Snatch across the 8 sets

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: 7 Minute Amrap
10 No Push Up Burpees
50 Single Unders
+
1 Minute Transition
+
7 Minute Amrap
10 Cal Assault Bike
100yd Run

---

Thursday November 4, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Wades Day Sets: 5 Sets
11 Single Arm DB Snatch
12 Single Arm Thrusters
11 Pull Variation
rest 90s

*pull variations;
Ring row, strict pull up, weighted pull up
B) Core Work: 90s to complete
30s Tough Bike
Max Reps of Core movement in remaining time
90s rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups

---

Friday November 5, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting – Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

1. 2-3 Hang Muscle Clean
2. 1-2 Hang Power Clean
3. Work up to a 1rm Power Clean across the 8 sets

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
100 Double Unders or 300 Single Unders
20 Power Cleans @ 65% of today’s complex
30 Burpees Over Bar
rest 2 Minutes

OPTION 2

15 Minute Amrap
30 Double Unders or 90 Single Unders
20 Chest Elevated Push Ups
20 American KBS
20 Air Squats
rest 60s

---

Saturday November 6, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Back Squat : 15 Minute Cap; Start at the bar – build across sets. this is the warm up for the day

10.7.5.2… Back Squats
10 Steps/side Lateral Banded Walk
30s Plank on Hands
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that
B) Deadlift + Bench Press: 20 Minute Cap
2-3 Bench Press
2-3 Deadlifts
x 5-7 Sets; build across sets to something tough in the range

*no tempo, no pauses

---

Sunday November 7, 2021
Title: Sunday
Status: pending

A) Skill Rate Practice: *warm up intent

60s Row Easy
10 American KBS
10 No Push Up Burpees or Burpees
10 American KBS
10 No Push Up Burpees or Burpees
10 American KBS
60s Row Easy

rest/walk 2 minutes

x 3 Sets
B) UB Gymnastics: 4 Wall Walks
4 Rope Lowers
6 Turkish Get Ups
30-60s Hollow Body Hold
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

C) LE 1 – LE 2: 3:30 Minute Row for Max Distance

---

Monday November 8, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it – this is meant to be pretty sustainable efforts here

A) Aerobic: 4 Sets; easy conversational pace
2 Minute Assault Bike
2 Minute Turkish Get Ups
2 Minute Step Ups
2 Minute Row
2 Minute Jog
2 Minute Dual KB Front Rack Carry

---

Workout Log: CFSB – Class Programming
Start Date: 2021-10-26
End Date: 2021-11-01

Tuesday October 26, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat – Catalyst: @20X0; x2-3; rest 60s

*all sets tough but solid with tempo
A2) Farmers Carry -Dual Dumbbell: x30yd Unbroken; rest 60-90s
x 4 Sets
B) Single Leg + Push (h) + Pull (h): 15 Min Amrap
10 Cal Row; tough
16 Walking Lunges
10 Push Ups
60-90s Rest

*stagger to get the row done

---

Wednesday October 27, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

1. 3-4 Hang Muscle Snatch
2. 2-3 Hang Power Snatch
3. Complex; 1 Hang Power Snatch Below Knee + 1 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: For time – 15 Minute Cap
30 No Push Up Burpees
60/50 Cal Assault Bike
30 No Push Up Burpees
1000yd Run

---

Thursday October 28, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x12 alternating
no rest
A2) Single Arm Kettlebell Thruster: 12, switch hands at 6
no rest
A3) Strict Pull Variation: 1. x10-12 Ring Row

2. x10-12 Banded Pull Ups
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   no rest

A4) Assault Bike: 15/12 Calories
rest 60s
x 5 Sets
B) Core Work: 1 Minute of Core Work
1 Minute of rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups

---

Friday October 29, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting – Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

1. 3-4 Hang Muscle Clean
2. 2-3 Hang Power Clean
3. Complex; 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
50 Double Unders or 60 Single Unders
10 Power Cleans @ 50-60% of today’s complex
14 Burpees Over Bar
rest 60s

OPTION 2

15 Minute Amrap
30 Double Unders or 90 Single Unders
10 Chest Elevated Push Ups
15 American KBS
20 Air Squats
rest 60s

---

Saturday October 30, 2021
Title: Saturday
Status: pending

Surprise Halloween Workout!

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Sunday October 31, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 15 Cal Row
3 Wall Walks
3 Rope Lowers
4 Turkish Get Ups
30-60s Hollow Body Hold
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM

1. 60s Row Easy
2. 12-15 No Push Up Burpees or 8-10 Burpees
3. 15-20 American KBS
4. Rest
   x 3 Sets

C) LE 1 – LE 2: Int/Adv

3:00 Minute Row @ 85%
rest/walk 12 Minutes
x 2 Sets

OR

If you’re still practicing

3:00 Minute Row
90s Rest
x 4 Sets

---

Monday November 1, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it – this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
12-15 Tabletop Glute Bridges
+
2 minute transition
+
10 Minute Amrap
200yd Jog
10 Abmat Sit Ups
30s Goblet Wall Sit
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50yd Dual KB Front Rack Carry
50 Jump Rope Singles

---

Workout Log: CFSB – Class Programming
Start Date: 2021-10-19
End Date: 2021-10-25

Tuesday October 19, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat – Catalyst: @20X0; x3-4; rest 60s

*all sets tough but solid with tempo
A2) Farmers Carry -Dual Dumbbell: x60yd Unbroken; rest 60-90s
x 4 Sets
B) Single Leg + Push (h) + Pull (h): 15 Min Amrap
5 Renegade Rows
12 DB Forward Lunges in place
60s Walk Rest

Notes; the sub for renegade row; is 10 Chest elevated push ups and 5 Three point row/side

---

Wednesday October 20, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

1. 4-6 Hang Muscle Snatch
2. 3-4 Hang Power Snatch
3. Complex; 1 Hang Power Snatch Above Knee + 1 Hang Power Snatch Below Knee + 1 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: For time – 15 Minute Cap
1000yd Run
30 No Push Up Burpees
60/50 Cal Assault Bike
30 No Push Up Burpees

---

Thursday October 21, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Row: 15/12 Calories
rest 30s
A2) Single Arm Dumbbell Snatch : x12 alternating
rest 30s
A3) Single Arm Kettlebell Thruster: 12, switch hands at 6
rest 30s
A4) Strict Pull Variation: 1. x10-12 Ring Row

2. x10-12 Banded Pull Ups
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   rest 90s
   x 5 Sets

B) Core Work: 1 Minute of Core Work
1 Minute of rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups

---

Friday October 22, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting – Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

1. 4-6 Hang Muscle Clean
2. 3-5 Hang Power Clean
3. Complex; 1 Hang Power Clean Above Knee + 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
30 Double Unders or 60 Single Unders
5 TNG Power Cleans @ 50-60% of today’s complex
7 Burpees Over Bar
9 Air Squats
rest 60s

OPTION 2

15 Minute Amrap
30 Double Unders or 60 Single Unders
10 American KBS
10 Chest Elevated Push Ups
10 Air Squats
rest 60s

---

Saturday October 23, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 20 Minute Cap
2-3 Bench Press *pause 1 count at the chest
2-3 Deadlifts @3111
x 3-5 Sets
B) Back Squat : 12 Minute Amrap; Grind through
3 Heavy Back Squats
10 Goblet Step Ups
10 Steps/side Lateral Banded Walk
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that

---

Sunday October 24, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
30-60s Hollow Body Hold
15 Cal Row
4 Turkish Get Ups
20-30s Hanging L-sit
3 Rope Lowers
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EVERY 75s x 4 Sets
1: 12-15 No Push Up Burpees or 8-10 Burpees2
2: 15-20 American KBS

C) LE 1 – LE 2: Int/Adv

2:30 Minute Row @ 85%
rest/walk 12 Minutes
x 2 Sets

OR

If you’re still practicing

2:30 Minute Row
2:30 Minute Rest
x 4 Sets

---

Monday October 25, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it – this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
12-15 Tabletop Glute Bridges
+
2 minute transition
+
10 Minute Amrap
200yd Jog
10 Abmat Sit Ups
30s Goblet Wall Sit
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50yd Dual KB Front Rack Carry
50 Jump Rope Singles

---

Workout Log: CFSB – Class Programming
Start Date: 2021-10-12
End Date: 2021-10-18

Tuesday October 12, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat – Catalyst: @20X0; x8.6.6.4; rest 60s

*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s

x 4 Sets

8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
15-20 tuck ups
20-30 Sit Ups
B) Single Leg + Push (h) + Pull (h): 4 Sets
16 DB Reverse Lunges
Max Push Up Variation
8-12 Tough Ring Rows

Push Up Variations: Chest elevated, floor, deficit push up

---

Wednesday October 13, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

1. 4-6 Hang Muscle Snatch
2. 3-4 Hang Power Snatch
3. 1-2 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: 15 Minute Amrap
15/12 Cal Bike
7 No Push Up Burpees
200yd Run
7 No Push Up Burpees

*if you cannot run the entire 200yd, perform walk/jog intervals

---

Thursday October 14, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x12 alternating
rest 30s
A2) Single Arm Kettlebell Thruster: 12, switch hands at 6
rest 30s
B) Strict Pull Variation: 1. x10-12 Ring Row

2. x10-12 Banded Pull Ups
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   rest 90s
   x 5 Sets

C) Core Work: 1 Set through

1 Minute Russian Twists
rest 60s
1 Minute Abmat Sit Ups
rest 60s
1 Minute of Alternating Turkish Get Ups
rest 60s
1 Minute of Plank on Hands or Ring plank

*choose weights you can use without breaking for the minute

---

Friday October 15, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting – Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

1. 4-6 Hang Muscle Clean
2. 3-5 Hang Power Clean
3. Complex; 1 Hang Power Clean Above Knee + 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
3 TNG Power Cleans @ 50-60% of today’s complex
5 Toes to Bar
7 Push Ups
30 Double Unders or 60 Single Unders
rest 60s

15 Minute Amrap
10 Russian Kettlebell Swings
10 Hanging Knee Ups
10 Chest Elevated Push Ups
30 Double Unders or 60 Single Unders
rest 60s

---

Saturday October 16, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 20 Minute Cap
4-6 Bench Press *pause 1 count at the chest
3 Deficit Deadlifts @3111
x 3-5 Sets
B) Back Squat : 12 Minute Amrap; Grind through
3 x 1 1/4 Back Squats
10 Steps/Side lateral banded Walk
30-45s Goblet Wall Sit
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that

---

Sunday October 17, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
15 Cal Row
20-30s Hanging L-sit
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM x 6 Sets
M1: 12-15 No Push Up Burpees or 8-10 Burpees
M2: 12-15 American KBS
M3: Rest

C) LE 1 – LE 2: Int/Adv

2 Minute Row @ 85%
rest/walk 10 Minutes
x 2 Sets

OR

If you’re still practicing

2 Minute Row
2 Minute Rest
x 3 Sets

---

Monday October 18, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it – this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
50yd/arm Single Arm DB/KB Front Rack Carry
30s Goblet Wall Sit *same weight
20yd Bear Crawl
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
20-30s Reverse Plank
+
2 minute transition
+
10 Minute Amrap
20 Russian Step Ups
50 Jump Rope Singles
20 Prisoner Step Ups
50 Jump Rope Singles

---