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Programming 9.12 – 9.18

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-09-12
End Date: 2020-09-18

Saturday September 12, 2020
Title: Saturday

Warmup: I’m coaching this..so I like to come up with the warm up one I see who is in class 🙂

A) Accumulation and Practice: 3 Sets

3 Minute Amrap
10 Burpees or No Push Up Burpees
10 Single Arm Box Step Up and Over

3 Minute Rest

3 Minute Amrap
100m Run
20 Alternating DB/KB Snatch

3 Minute Rest

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday September 13, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today along with Lactic Power Work
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 50s Assault BIke @ moderate
7:30 Rest
55s Assault Bike @ moderate
8:15 Rest
60s @ 100% Max Effort

—–

Monday September 14, 2020
Title: Monday

Warmup: 10 Minute Amrap
45s/side Quick Passes Foam Rolling Hip Area
5 Side Plank Clamshells/side
10 Alternating Windshield Wipers

A) SA Pull / SL Squat – 24 Minutes: Every 90s x 4 Sets
1. Three Point DB Row L Arm @30X2; x8-10
2. Rear Foot Elevated Split Squat L Leg @3030; x8-10
3. Three Point DB Row R Arm @30X2; x8-10
4. Rear Foot Elevated Split Squat R Leg @3030; x8-10

Notes:
Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge
B) Core / Pull / SL Squat Accessory – 9 Minutes: 4 Sets; max reps at each
45s Single Leg V-Up – Med Ball / Alternating
45s Reverse Lunges
45s Reverse Plank Bridge

C) Notes: Score your DB row and Split Squat weight

—–

Tuesday September 15, 2020
Title: Tuesday

Warmup: 10 Min Amrap; for quality
10 Prone T
5 Toes Elevated Jefferson Curls *on 25# plate
12 Alternating Deadbug with Overhead Reach

A) DL Bend / Core – 12 minutes: Every 90s x 4 Sets
1. Dumbbell RDL @ 3111; x8-10
2.Alternating Front to Side Plank *pause 1 count in each position x 8-10
B) SA Push – 12 minutes: Every 90s x 4 Sets
1. Single Arm Landmine Press L Arm @31X1; x8-10
2. Single Arm Landmine Press R Arm @31X1; x8-10
C) 9 Minute Amrap: 12′ Quadruped Crawl Forward
12′ Reverse Bear Crawl Backward
12′ Quadruped Crawl Forward
12′ Reverse Bear Crawl Backward
15 American KBS

Notes
the bear crawls are hips down, back and forth in your box

D) Note: Score your DB RDL and SA Landmine Press weight

—–

Wednesday September 16, 2020
Title: Wednesday

Warmup: Get right into it with part A!

A) Mixed Cyclical – 31:30 Minutes: 3 Sets
2:30 Bike
1:00 Rest
2:30 Row
1:00 Rest
2:30 Amrap; 100yard Run + 10 Box Step Ups
1:00 Rest

Notes: you may start on different things
B) Core / Glute – 15 minute: Every 90s x 5 Sets
1. 30-60s Weighted Plank
2. Weighted Glute Bridge @20X1; x8-10

*use a barbell or DB in the weighted GB
C) Notes: Score your weighted glute bridge

—–

Thursday September 17, 2020
Title: Thursday

Warmup: 10 Minute
20 Alternating Steps Lateral Banded Walk *in place
10 Box Jumps w/Step Down
10 Prisoner Good Morning
10 Scap Push Ups

A) Pendlay Row: Every 2:00 x 4 Sets
x12-15 Reps

B) Back Squat : Every 2:00 x 4 Sets
x8-10
C) SA Pull / Squat Accessory: 15 Minute Amrap
10 SA UB KB Cleans/arm
16 UB Barbell Front Rack Reverse Lunges
45 Double Unders
rest 60-90s

—–

Friday September 18, 2020
Title: Friday

Warmup: 10 Minute Amrap
12 Alternating Active Straight Leg Raise
5 Slow Jefferson Curl on Wall
8 Prone Y
8 Prone T
10 American KBS

A) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets
x12-15 Reps
B) Bend Work: Every 2:00 x 4 Sets
x5 TNG Power Clean *above knee

PC, Muscle Clean, or RDL
C) Push w/High Breathing Rate: 5 Sets for times; 12 Minute Cap
10 UB Push Press
200m Run
rest 60s between

 

Programming 9.5 – 9.11

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-09-05
End Date: 2020-09-11

Saturday September 5, 2020
Title: Saturday

Warmup: I’m coaching this..so I like to come up with the warm up one I see who is in class 🙂

A) Accumulation and Practice: 4 Sets

2 Minute Amrap
10 Burpees or No Push Up Burpees
16 Alternating KB/DB Snatch
Max Double Unders in remaining time

2 Minute Rest

2 Minute Amrap
100m Run
15 Push Press
Single Arm Box Step Up and Over in remaining time

2 Minute Rest

Whiteboard score – Yes / No; were you able to stay consistent?
B) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.

—–

Sunday September 6, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today along with Lactic Power Work
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 45s Assault BIke
6:45 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this

—–

Monday September 7, 2020
CLOSED – Labor Day

—–

Tuesday September 8, 2020
Title: Week 3 Intensity – Tuesday

Warmup: 7 Minute Amrap
30 Jump Rope Singles
5 Air Squats
5 Jump Squats
30s Reverse Plank Bridge
8 Tabletop Glute Bridges

A) Notes: WHITEBOARD: Score your push press
B) Push Press – 10 minutes: EVERY 2:30 x 4 Sets

Set 1: 3-4
Set 2/3: 2-3
Set 4: 1

*use a rack if we can for this, half can do pull ups, half can do push press.
*build in weight across the sets
C) Vertical Pulling – 10 Minutes: 30s Max Reps Pull Ups
30s Rest
x 3 Sets

rest 4 minutes

30s Max Reps Pull Ups
30s Rest
x 3 Sets

*These don’t have to be unbroken – but they should be pretty.
*You can sub banded *but I want you to pause for a 1 count at the top and bottom with a band
*or you can sub ring rows
D) Mixed Modal Aerobic Work – 13 Minutes: 30s Left Arm Push Up + Renegade Row
30s Right Arm Push Up + Renegade Row
30s Double Unders
30s Left Arm Squat Clean Thruster
30s Right Arm Squat Clean Thruster
30s Double Unders
rest 2 minutes
x 3 Sets; increase your pace from the first to the second set

—–

Wednesday September 9, 2020
Title: Wednesday

Warmup: 7 Minute Amrap
60s Assault Bike
20s Bottom Squat Hold
20s Prisoner Superman Hold
+
7 Minutes Talking About what a perfect deadlift and wall ball is
+
4 Sets – 7 Minute Cap
8 Perfect Deadlifts with just the bar
8 Perfect Wall Balls *warm up weight

A) Notes: Row can be subbed with limited equipment

WHITEBOARD SCORE: DL Weight
B) Deadlift – 12 Minutes: EVERY 3 MINUTES x 4 SETS @2111
3.2.2.1

build across the sets, first set is 3, next set is 2, next set is 2, last set is 1 (leave a tiny bit in the tank for today’s single)

*make sure this deadlift is beautiful before It’s tough
*if you cannot perform them pretty in the range, perform and RDL

C) Non-Complimentary Squatting – 10 Minute Amrap: For Time – 10 Minute Cap
40/35 Cal Assault Bike
20 Deadlifts @ 30-40% of today’s single
40 Wall Balls
20 Deadlifts @ 30-40% of today’s single

*if you weren’t able to perform perfect wall balls, perform a goblet squat or air squat

—–

Thursday September 10, 2020
Title: Thursday

Warmup: 8 Minute Amrap
100m Jog
8 Prisoner Kang Squats
12 Alternating Plank Shoulder Taps
+
get into warming up for the aerobic work!

A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP
B) Aerobic Horizontal Pull / Push Superset: 15 Minute Amrap
5 Tough Bent Over Barbell Rows
10 Push Ups (or mod)
200m Run

*if the push ups are too easy, perform ring push ups or Ring Dips – at least 6+ on your first set
C) Flexion / Extension Work @ high breathing rates: 15 Minute Amrap
5 Toes to Bar or 10 Abmat sit Ups
10 American KB Swings
200m Run

—–

Friday September 11, 2020
Title: Friday

Warmup: 9 Minute Amrap
60s Assault Bike
20s/side isometric split squat hold
30 Jump Rope Singles or 10 double unders
8 Alternating Active Straight Leg Raise

A) Notes: WHITEBOARD SCORE – Split Squat Weight
B) Rear Foot Elevated Split Squat : 12 Minute Cap
Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt
C) For Reps – 12 Minutes: 3 Minute Max Calorie Row
2 Minute Max Walking Lunges
1 Minute Max Double Unders
3 Minute Max Cal Assault BIke
2 Minute Max Walking Lunges
1 Minute Max Double Unders
D) Doubles or Singles: For Time
8 Minute Cap for either

Double Unders
10.20.30.40.50.40.30.20.10

Singles
10.20.30.40.50.60.50.40.30.20.10

These are unbroken sets
If you trip, reset at the beginning of THAT set
You MUST break your rhyhtm between sets

Pick one or the other

8.29 – 9.4

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-08-29
End Date: 2020-09-04

Saturday August 29, 2020
Title: Saturday

Warmup: I’m coaching this..so I like to come up with the warm up one I see who is in class 🙂

A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.
B) Accumulation and Practice: 3 Sets

90s Amrap
6 Burpees or No Push Up Burpees
12 Alternating KB/DB Snatch

90s Rest

90s Amrap
6 Single Arm Push Press/arm
30 Double Unders

90s Rest

90s to perform
100m Run
Single Arm Box Step Up and Over in remaining time

90s Rest

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday August 30, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 40s Assault BIke
6:00 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this

—–

Monday August 31, 2020
Title: Week 2 Intensity – Monday
Status: pending

Warmup: 10 Minute Amrap
50 Jump Rope Singles
5 Jump Squats
8 Prone Y
20 Alternating Down Dog Shoulder Taps
5 Plank Row/side *warm up in nature

A) Notes: Rest has gone up
Reps are going down
Overall volume is dropping slightly

WHITEBOARD: Score your push press
B) Push Press: EVERY 2:30 x 5 Sets

Set 1: 4-6
Set 2/3/6: 3-4
Set 5: 2-3

*use a rack if we can for this, half can do pull ups, half can do push press.
*build in weight across the sets
C) Vertical Pulling: 1 Minute Max Reps Strict Pull Ups
1 Minute Rest
x 4 Sets

*break your reps up however you’d like during the minute. Modify so that quality is always high.
D) Mixed Modal Aerobic Work: 5 Minute Amrap
8 Single Arm Manmakers Left Arm
8 Single Arm Manmakers Right Arm
50 Double Unders or 150 Singles
3 Minute Rest
x 2

—–

Tuesday September 1, 2020
Title: Tuesday

Warmup: 10 Minute Amrap
60s Assault Bike; build across sets in your pace
8 Russian KBS
10 Alternating Front to Side Plank
10 Air Squats

A) Notes: Row can be subbed with limited equipment

WHITEBOARD SCORE: DL Weight
B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111
x2-3

*don’t build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL

C) Non-Complimentary Squatting: For Time – 12 minute cap
30.20.10
Assault Bike Calories
Wall Balls
rest 2 minutes between sets
30, rest, 20, rest, 10 done

—–

Wednesday September 2, 2020
Title: Wednesday

Warmup: 10 Minute Amrap
18 Alternating Quadruped Shoulder Taps
5 Curl to Press/side
5 Kang Squats
200M run

A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP
B) Horizontal Pull / Push Superset: Every 2:00 x 4 Sets
x6-8 Bent Over Barbell Row *tough
directly into
Max Set of Push Ups or Mods (see below)

*if the push ups are too easy, perform ring push ups or Ring Dips – at least 6+ on your first set

*grip is changed, no tempo – get after it and make it tough
C) Flexion / Extension Work @ high breathing rates: 12 Minute Amrap
15 Toes to Bar or 30 Abmat sit Ups
30 American KB Swings
800m Run

—–

Thursday September 3, 2020
Title: Thursday

Warmup: 9 Minute Amrap
5 Hang Muscle Clean w/Barbell
20s/side isometric split squat hold
30 Jump Rope Singles or 10 double unders

A) Notes: WHITBOARD SCORE – Split Squat Weight
B) Front Rack Split Squat: 12 Minute Cap
Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt
C) Doubles or Singles: For Time
8 Minute Cap for either

Double Unders
10.20.30.40.50.40.30.20.10

Singles
10.20.30.40.50.60.50.40.30.20.10

These are unbroken sets
If you trip, reset at the beginning of THAT set
You MUST break your rhyhtm between sets

Pick one or the other

D) Get the work done: For Time; 7 minute cap
120 Walking Lunges

—–

Friday September 4, 2020
Title: Friday

Warmup: 5 Minutes at your chosen modality; build across your pace with each minute ending tough
+
take 8 minutes to build up to your press or landmine row *we can start people on different stations

A) Notes: WHITEBOARD SCORE – Total Distance each time for the Single Modality Work
B) Landmine Meadows Row: Every 2:30 Minutes x 4 Sets
x 6-8/arm; tough
C) Strict Press: Every 2:30 minutes x 4 Sets
Press x 3-5 *tough
D) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x6-9 Left Arm
Minute 2: x6-9 Right Arm
Minute 3: Rest
E) Single Modality Aerobic Work: Choose One
5 Minute Max
Run
Bike
Row
2:00 Minutes Rest
x 3 Sets

Measure meters on run, on bike, and on row
Notes; attempt to pace slightly faster than last week

 

Programming 8.22 – 8.28

By: 0

I checked the views on the last few weekly overviews – there were only a couple, so I’m cutting those out 🙂

Workout Log: CFSB – Class Programming
Start Date: 2020-08-22
End Date: 2020-08-28

Saturday August 22, 2020
Title: Saturday

Warmup: I’m coaching this..so I like to come up with the warm up one I see who is in class 🙂

A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.
B) Accumulation and Practice: 5 Sets

1 Minute Amrap
5 Push Ups
10 Alternating KB/DB Snatch

1 Minute Rest

1 Minute to Perform
20s Double Unders
20s Max Burpees
20s Double Unders

1 Minute Rest

1 Minute to Perform
100m Run
Max Box Jumps w/Step down in remaining time

1 Minute Rest

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday August 23, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 35s Assault BIke
5:15 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this

—–

Monday August 24, 2020
Title: Week 1 Intensity – Monday
Status: pending

Warmup: 8 Minute Amrap
10 Doubles or 30 Singles
20s Plank on Hands
2 Arms Only Inchworms
8 Supermans
20s Reverse Plank Bridge
5 No Push Up Burpees

A) Notes: Rest has gone up
Reps are going down
Overall volume is dropping slightly
B) Push Press: EVERY 2:30 x 5 Sets

Set 1: 6-8
Set 2/3/6: 4-6
Set 5: 3-4

*use a rack if we can for this, half can do pull ups, half can do push press.
*build in weight across the sets
C) Vertical Pulling: EVERY 2:30 x 5 Sets
x 3-6

*if strict pull ups are easy here – weight these
*if you’ve been doing these banded, attempt to lower the band you have been using
D) Mixed Modal Aerobic Work: 9 Minute Amrap
8 Single Arm Plank Row Left Arm *tough
8 Single Arm Plank Row Right Arm *tough
10 Burpees
40 Double Unders or 120 Singles

—–

Tuesday August 25, 2020
Title: Tuesday

Warmup: 12 Minute Amrap @ warm up pace
60s Assault Bike
8-10 Single Leg Glute Bridges/side
20s Forearm Plank
10 Prisoner Cyclist Squats

A) Notes: Row can be subbed with limited equipment
B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111
x3-4

*don’t build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL

C) Non-Complimentary Squatting: 10 Minute Cap
15/12 Cal Assault Bike
15 Goblet Squats *tough but unbroken
rest 30s
x 3 Sets

—–

Wednesday August 26, 2020
Title: Wednesday

Warmup: 12 Minute Amrap
10 Alternating Quadruped Shoulder Taps
10s – 90 Degree Barbell Hold
200m Run

A) Horizontal Pull / Push Superset: Every 75s x 5 Sets
1: Supinated Grip Bent Over Barbell Row @20X1; x4-6

2: Max Push Ups in sets of 2 OR *check other options for pressing below

3: Rest

*if the push ups are too easy, perform ring push ups or Ring Dips – same format (in sets of 2-3)
I want these to be tough but consistent!
B) Aerobic Work: 15 Minute Amrap
10 Toes to Bar or 25 Abmat sit Ups
20 Alternating DB or KB Snatch
600m Run

—–

Thursday August 27, 2020
Title: Thursday

Warmup: Right into the skill work!

A) Double Under in a Skill Format: 10 Minute Cap (for each format)

Level 1: I’m working on singles

1 Minute of Singles
1 Minute of rest
x 5 Sets

Level 2: I don’t have doubles, but I’m great at single unders
5 Attempts at a double under; rest 30-45s between

Level 3: I have around 20-30 Doubles
Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc…

Level 4: I have 30-50 Double Unders
5.10.15.20.15.10.5; rest 90s
perform the ladder and intentionally break between the noted sets. If you trip – perform that set again.

If you cannot perform double unders or singles – assault bike 10 minutes at easy pace.

B) Single Leg Squat: 4 Sets; 14 minute cap
Dual DB or KB Rack Split Squat – x6-9/leg; rest 60s between legs

C) Get the work done: For Time; 10 Minute Cap – break this up however you want
50 Walking Lunges
50 Wall Balls

—–

Friday August 28, 2020
Title: Friday

Warmup: 10 Minute Amrap @ warm up pace
2 Minutes of your chosen modality 🙂
8 Single Arm Clean to Push Press

A) Single Arm Seated Z-Press: EMOM x 5 Sets
Minute 1: x6-9 Left Arm
Minute 2: x6-9 Right Arm
Minute 3: Rest
B) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x6-9 Left Arm
Minute 2: x6-9 Right Arm
Minute 3: Rest
C) Single Modality Aerobic Work: Choose One
5 Minute Max
Run
Bike
Row
5 Minutes Rest
x 3

Measure meters on run, on bike, and on row
Notes; attempt to pace slightly faster than last week

Programming 8.15 – 8.21

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-08-15
End Date: 2020-08-21
Programming

Saturday August 15, 2020
Title: Saturday

Warmup: I’m coaching this..so I like to come up with the warm up one I see who is in class 🙂

A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.
B) Accumulation and Practice: 30 Minutes

30s to perform
6 Alternating KB/DB Snatch
Max Push Ups in remaining time
30s Rest

30s to perform
5 Burpees
Max Double Unders or Singles
30s Rest

30s to perform
6 Box Jumps with step down
Run in remaining time
30s Rest

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday August 16, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 30s Assault BIke
4:30 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this

—–

Monday August 17, 2020
Title: Week 6(2) – Monday

Warmup: 60s Jump Rope Singles
30s Reverse Plank
x 3 Sets; each at the top of a 90s mark
+
8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in

A) Notes: Same volume but less rest here on B/C

WHITEBOARD SCORE: Push press weight
B) Push Press: EVERY 90s x 6 SETS
x 6-8
C) Vertical Pulling: EVERY 90s x 6 SETS
x 6-8

*if strict pull ups are easy here – weight these
D) Mixed Modal Aerobic Work: 12 Minute Amrap
4 Single Arm Plank Row Left
4 DB Single Arm No Push Up Burpee Deadlift Left Arm
4 Single Arm Plank Row Right
4 DB Single Arm No Push Up Burpee Deadlift Right Arm
20 Double Unders or 60 Singles

—–

Tuesday August 18, 2020
Title: Tuesday

Warmup: EMOM x 4 Minutes
25s Elbow Plank
Max Alternating Lateral Banded Steps in the remaining time
*keep the band on the whole time
+
6 Minute Amrap
5 Prisoner Good Mornings
5 Counterbalance Squats
5 Prisoner Kang Squats

A) Notes: We are adding more volume to the DL here, it’s a decent amount of volume so make sure it is beautiful before it is tough

*WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both)
B) Deadlift : EVERY 3 MINUTES x 5 SETS @3111
x5

*don’t build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL

C) Non-Complimentary Squatting: 10/8 Cal Assault Bike
12 Goblet Squats @20X1
rest 90-120s
x 4 Sets

—–

Wednesday August 19, 2020
Title: Wednesday

Warmup: 7 Minute Amrap
100yard Jog *out the front, in the back
30s Prisoner Superman Hold
5 Arms Only inchworms
+
3; continuous movement
5 Supinated bent row @30X2
3 Push Up Negatives at 5 down

A) Notes: *the top position looked…like it could use some work across the board here on the supinated rows – so now you get 3 at the top! hold it in contact with your body

WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups
B) Horizontal Pull / Push Superset: EMOM x 5 Sets
Minute 1: Supinated Grip Bent Over Barbell Row @30X3; x6-8
Minute 2: Max Push Ups in sets of 2-3 OR *check other options for pressing below
Minute 3: Rest

*if the push ups are too easy, perform ring push ups or Ring Dips – same format (in sets of 2-3)
C) Aerobic Work: 15 Minute Amrap
5 Toes to Bar *see subs
5 Ball Slams
5 Toes to Bar
5 Ball Slams
300m Run

*If you cannot perform kipping toes to bar, progress down in this fashion> 5 Tuck Up to V-ups > 10 Tuck Ups > 10 Abmat Sit Ups

—–

Thursday August 20, 2020
Title: Thursday

Warmup: Right into the skill work!

A) Double Under in a Skill Format: 10 Minute Cap (for each format)

Level 1: I’m working on singles

1 Minute of Singles
1 Minute of rest
x 5 Sets

Level 2: I don’t have doubles, but I’m great at single unders
5 Attempts at a double under; rest 30-45s between

Level 3: I have around 20-30 Doubles
Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc…

Level 4: I have 30-50 Double Unders
5.10.15.20.15.10.5; rest 90s
perform the ladder and intentionally break between the noted sets. If you trip – perform that set again.

If you cannot perform double unders or singles – assault bike 10 minutes at easy pace.

B) Notes: Single Leg Squat
Bend Muscle Endurance w/High Breathing Rate

WHITEBOARD SCORE: Weight used for split squat and total time for C
C) Single Leg Squat: 3 Sets; 14 minute cap
Mixed Rack Front Foot Elevated Split Squat – x8-10/leg; rest 60s between legs

*up on a 25″ plate
*if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat
D) Get the work done: For Time; 10 Minute Cap – break this up however you want
40 American KBS
40 Wall Balls
40 No Push Up Burpees

—–

Friday August 21, 2020
Title: Friday

Warmup: 10 Minute Amrap @ warm up pace
60s of your chosen modality 🙂
5 Curl to Press/arm
10 Reverse Snow Angels

A) Notes: Vertical Push / Pull Work
Single Modality Aerobic
WHITEBOARD SCORE: Max distance on D and the implement you used 🙂
B) Single Arm Seated Z-Press: EMOM x 5 Sets
Minute 1: x9-12 Left Arm
Minute 2: x9-12 Right Arm
Minute 3: Rest
C) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x9-12 Left Arm
Minute 2: x9-12 Right Arm
Minute 3: Rest
D) Single Modality Aerobic Work: Choose One
10 Minute Max
Run
Bike
Row

Measure meters on run, on bike, and on row
Notes; attempt to pace slightly faster than last week

 

Programming 8.8 – 8.14

By: 0

Overview: https://www.loom.com/share/c44c096a448247e3a16e13ce4d768422

Workout Log: CFSB – Class Programming
Start Date: 2020-08-08
End Date: 2020-08-14

Saturday August 8, 2020
Title: Saturday

A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.
B) Accumulation and Practice: EMOM x 30 Minutes

Minute 1
30s to perform
6 No Push Up Burpees
Max Double Unders or Singles

Minute 2
30s to perform
6 Hand Release Push Ups
Max Russian KBS in time remaining

Minute 3
30s to perform
6 Box Jumps with step down
Max Abmat Sit ups in time remaining

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday August 9, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power
B) Snatch Skill Work: 20-30 Minutes of Snatch Skill Work
C) Lactic Power Work: 25s Assault BIke
3:45 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this

—–

Monday August 10, 2020
Title: Week 6(2) – Monday

Warmup: 60s Jump Rope Singles
30s Reverse Plank
x 3 Sets; each at the top of a 90s mark
+
8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in

A) Push Press: EVERY 2 MINUTES x 6 SETS
x 6-8
B) Vertical Pulling: EVERY 2 MINUTES x 6 SETS
x 6-8

*if strict pull ups are easy here – weight these
C) Aerobic Work: 12 Minute Amrap
4 Bent Over Barbell Rows
12 Quadruped Shoulder Taps
20 Double Unders or 60 Singles

—–

Tuesday August 11, 2020
Title: Tuesday

Warmup: EMOM x 4 Minutes
25s Elbow Plank
Max Alternating Lateral Banded Steps in the remaining time
*keep the band on the whole time
+
6 Minute Amrap
5 Prisoner Good Mornings
5 Counterbalance Squats
5 Prisoner Kang Squats

A) Notes: Deadlift Strength Endurance
Squat Muscle Endurance / Strength Endurance

*WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both)
B) Deadlift : EVERY 3 MINUTES x 4 SETS @3111
x5

*don’t build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL

C) Goblet Squat: @20X1; EVERY 3 MINUTES
20.15.10.10.10.8

—–

Wednesday August 12, 2020
Title: Wednesday

Warmup: 10 Minute Amrap
100yard Jog *out the front, in the back
30s Prisoner Superman Hold
5 Arms Only inchworms

A) Notes: Horizontal Push / Pull
Mixed Modal (cyclical + gymnastics) Aerobic Work

WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups
B) Horizontal Pull / Push Superset: EMOM x 5 Sets
Minute 1: Supinated Grip Bent Over Barbell Row @31X2; x6-8
Minute 2: Push Ups x9-15
Minute 3: Rest

*if the push ups are too easy, perform either deficit or ring
C) Aerobic Work: 15 Minute Amrap
400m Run
10 Abmat Sit Ups
10 Ball Slams
10 Abmat Sit Ups
10 Ball Slams

—–

Thursday August 13, 2020
Title: Thursday

Warmup: 30s Jump Rope Singles
30s Single Leg Glute Bridge left
30s Single Leg Glute Bridge right
30s Jump Rope Singles
30s Side Plank Left
30s Side Plank Right
x 3 Sets

A) Notes: Single Leg Squat
Bend Muscle Endurance w/High Breathing Rate

WHITEBOARD SCORE: Weight used for split squat and total time for C
B) Single Leg Squat: 3 Sets; 14 minute cap
Front Foot Elevated Split Squat – Overhead Contralateral @3010; x8-10/leg; rest 60s between legs

*up on a 25″ plate
*if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat
C) Get the work done: For Time; 10 Minute Cap
50 Russian KBS
50 Wall Balls
160 Double Unders – 320 singles

—–

Friday August 14, 2020
Title: Friday

Warmup: 10 Minute Amrap @ warm up pace
60s of your chosen modality 🙂
5 Curl to Press/arm
10 Reverse Snow Angels

A) Notes: Vertical Push / Pull Work
Single Modality Aerobic
WHITEBOARD SCORE: Max distance on D and the implement you used 🙂
B) Single Arm Seated Z-Press: EMOM x 5 Sets
Minute 1: x12-15 Left Arm
Minute 2: x12-15 Right Arm
Minute 3: Rest
C) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x12-15 Left Arm
Minute 2: x12-15 Right Arm
Minute 3: Rest
D) Single Modality Aerobic Work: Choose One
10 Minute Max
Run
Bike
Row

Measure meters on run, on bike, and on row
Notes; attempt to pace slightly faster than last week

 

Programming 8.3 – 8.7

By: 0

A little cycle explanation 🙂
 

Workout Log: CFSB – Class Programming
Start Date: 2020-08-03
End Date: 2020-08-07
this

Monday August 3, 2020
Title: Week 5 – Monday

Warmup: 60s Jump Rope Singles
30s Reverse Plank
x 3 Sets; each at the top of a 90s mark
+
8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in

A) Notes: Vertical Push Dynamics
Vertical Pull
+
High Breathing Core + Pull + Push isometrics

*all sets tough unless specified to build
WHITEBOARD SCORE: Push press weight + total # of pull ups
B) Push Press: EVERY 2 MINUTES x 5 SETS
x 6-8
C) Vertical Pulling: EVERY 2 MINUTES x 5 SETS
x 6-8

*if strict pull ups are easy here – weight these
D) Strict Pull Up: EVERY 2 MINUTES x 5 SETS
x 6-8
E) Amrap: 12 Minute Amrap
30 Double Unders or 60 Singles
8 Bent Over Barbell Rows
30s Plank on Hands

—–

Tuesday August 4, 2020
Title: Tuesday

Warmup: EMOM x 4 Minutes
25s Elbow Plank
Max Alternating Lateral Banded Steps in the remaining time
*keep the band on the whole time
+
6 Minute Amrap
5 Prisoner Good Mornings
5 Counterbalance Squats
5 Prisoner Kang Squats

A) Notes: Deadlift Strength Endurance
Squat Muscle Endurance / Strength Endurance

*WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both)
B) Deadlift : EVERY 3 MINUTES x 4 SETS @3111
x5

*build across sets here
*make these pretty, if you cannot perform them pretty in the range, perform and RDL

C) Goblet Squat: @20X1; EVERY 3 MINUTES
20.15.10.10.10

—–

Wednesday August 5, 2020
Title: Wednesday

Warmup: 10 Minute Amrap
100yard Jog *out the front, in the back
30s Prisoner Superman Hold
5 Arms Only inchworms

A) Notes: Horizontal Push / Pull
Mixed Modal (cyclical + gymnastics) Aerobic Work

WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups
B) Horizontal Pull / Push Superset: EMOM x 4 Sets
Minute 1: Supinated Grip Bent Over Barbell Row @31X2; x6-8
Minute 2: Push Ups x9-15
Minute 3: Rest

*if the push ups are too easy, perform either deficit or ring
C) Aerobic Work: 15 Minute Amrap
200m Run
15 Abmat Sit Ups
200m Run
10 No Push Up Burpees

*if you have solid push ups – go ahead and hit burpees

—–

Thursday August 6, 2020
Title: Thursday

Warmup: 30s Jump Rope Singles
30s Single Leg Glute Bridge left
30s Single Leg Glute Bridge right
30s Jump Rope Singles
30s Side Plank Left
30s Side Plank Right
x 3 Sets

A) Notes: Single Leg Squat
Bend Muscle Endurance w/High Breathing Rate

WHITEBOARD SCORE: Weight used for split squat and total time for C
B) Single Leg Squat: 3 Sets; 14 minute cap
Front Foot Elevated Goblet Split Squat @3010; x8-10/leg; rest 60s between legs

*up on a 25″ plate
*if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat
C) Get the work done: For Time; 10 Minute Cap
80 Russian KBS
160 Double Unders – 320 singles

—–

Friday August 7, 2020
Title: Friday

Warmup: 10 Minute Amrap @ warm up pace
60s of your chosen modality 🙂
5 Curl to Press/arm
10 Reverse Snow Angels

A) Notes: Vertical Push / Pull Work
Single Modality Aerobic
WHITEBOARD SCORE: Max distance on D and the implement you used 🙂
B) Single Arm Seated Z-Press: EMOM x 4 Sets
Minute 1: x12-15 Left Arm
Minute 2: x12-15 Right Arm
Minute 3: Rest
C) Single Arm Upright Row: EMOM x 4 Sets
Minute 1: x12-15 Left Arm
Minute 2: x12-15 Right Arm
Minute 3: Rest
D) Single Modality Aerobic Work: Choose One
10 Minute Max
Run
Bike
Row

 

 

Programming 7.27 – 8.2

By: 0

Workout Log: Class Programming
Start Date: 2020-07-27
End Date: 2020-08-02
Blog

Monday July 27, 2020
Title: Wk 4 Progression: Monday – Bend / Push Patterns + Mixed Aerobic

Warmup: 10 Minute Amrap
10 Superman Reps *controlled
10 Glute Bridges
20s Single Arm Plank/side
50 Jump Rope Singles

A) Notes: We’ll be transitioning lower in reps, I expect that you can load heavier as the reps drop!
B) EVERY 2 MINUTES x 4 Sets (24 Minutes): 1. @3111; x6-8 Romanian Deadlift
2. @3111; x9-12 DB/KB Left Arm Glute Bridge Floor Press
3. @3111; x9-12 DB/KB Right Arm Glute Bridge Floor Press

*anytime they are listed this way, it is 2 minutes for each exercise – note your RDL and Floor Press weights/reps

C) 10 Min Amrap: 30 Double Unders or 60 Singles
10/arm KB or DB Cleans *from hip
10 Hand Release Push Ups

Notes: Modify this so the work is consistent and smooth

—–

Tuesday July 28, 2020
Title: Tuesday: Squat / Pull Patterns + Mixed Aerobic

Warmup: 10 Min Amrap
10 Air Squats w/20s Bottom Squat hold in last rep
5 Arms Only Inchworms
10 Prone T
30s Bent Hollow Position

A) Notes: -Lower reps on the FS for heavier loading
-New variations and tempos for the pull up options
B) Front Squat – Catalyst: Every 2:30 Minutes x 4 Sets (10min)
@20X1; x 6-8
C) Strict Pull Up: Every 2:30 x 4 Sets (10 min)
@20X1; 6-8

Some options if you cannot perform this many pull ups could be

NEW OPTION: If you can perform the 6-8 easily, weight them
Option 1: UNBROKEN negatives at 31A1; for 6-8 reps
Option 2: Banded Pull Ups; @3131 for 6-8 reps
Option 3: Ring Rows x15-20 @2111

these are not necessarily in order of progression preference, but space / equipment / ability
D) 12 Min Amrap: 4 Turkish Get Ups
12 Alternating Goblet Step Ups
10 No Push Up Burpees
10/side Three Point DB or KB Row

—–

Wednesday July 29, 2020
Title: Wednesday

Warmup: Take a few moments to set up, everyone can start on something different here

A) Cyclical: 1 Minute Assault Bike
rest 30s
x 7 Sets
+
rest 1 minute to clean and switch
+
1 Minute Row
rest 30s
x 7 Sets
+
rest 1 minute to clean and switch
+
1 Minute Run
rest 30s
x 7 Sets

—–

Thursday July 30, 2020
Title: Thursday

Warmup: 10 Minutes of Hang Power Clean Skill Work – Coaches Choice
+
6 Minutes to Dial in Weights for A

A) Notes: -The reps have dropped slightly in B, which should allow for some heavier loading
-We are adding some loading to the Core/Glute work, this is meant to be muscle endurance accumulation here on this one
-Some timing was adjusted per running it a little close last week 🙂

-Whiteboard Scoring: note your Hang Power Clean and Single Arm Push Press Weight
B) Bend / Push Muscle Endurance (17:30): 7 Sets
2:30 to perform
7 Hang Power Cleans
10 Single Arm Push Press KB/DB/side

Lower the movement with simplicity if it is an issue
Hang Power Clean > RDL > Russian Kettlebell Swing
SA Push Press > Press

C) Core/Glute Amrap: 8 Minute Amrap
15 DB Weighted Sit Ups
20 DB Weighted Glute Bridge

Modifications
Weighted Sit Ups > Abmat Sit Ups
Weighted Glute Bridge > Glute Bridge

—–

Friday July 31, 2020
Title: Friday

Warmup: EMOM x 4 Minutes; increase your jog pace per set – finish tough
20s Jog
3 Air Squats @ 3111

+ (the + indicates a separation here)

EMOM x 4 Minutes; increase your bike pace per set finish tough
20s Assault Bike
4-6 Ring Rows
*quick transition here

A) Notes: Overall density per set has dropped which should now allow for some faster cycle times, however your rest is gone, so you’ll have to manage your run pacing a bit better to stay continuous throughout.

-Whiteboard Scoring: I want rounds + reps today per both amraps
B) Squat w/ Higher Breathing Rate: 12 Min Amrap
Run 100 yards
10 Goblet Squats

rest 5 minutes between B and C
C) Pull w/ Higher Breathing Rate: 12 Min Amrap
12/9 Cal Assault Bike
10 Ring Rows

—–

Saturday August 1, 2020
Title: Saturday

Warmup: 8 Min Amrap
10 Alternating Plank March
30 Jump Rope Singles
10 Alternating Superman Arm/Leg
30 Jump Rope Singles
+
Dial in part A

A) Notes: This is meant to be dialed in so that you can stay CONSISTENT with your times each round, if you find yourself slipping we will pull reps out or modify the movement so it can be performed consistently
B) Accumulation and Practice: EMOM x 30 Minutes

Odd Rounds
5 No Push Up Burpees + 20 Double Unders or 40 Singles

Even Rounds
5 Hand Release Push Ups + 10 American KBS

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday August 2, 2020
Title: Sunday

Warmup: 3 Minute Easy Bike
+
20s Moderate
60s rest
15s tough
60s rest
10s tough
x 2 Sets

A) Notes: We are going to start off with the Alactic work today, then get into some easy conversational MAP 10 isometric work

B) Alactic Work: 20s Assault BIke @ 100%
5 minute rest
x 3 Sets
C) Isometric Focused MAP 10 Work: 30 Minute Assault Bike; every 5 minutes stop and perform
20s Bottom Squat Hold
20s Reverse Plank Hold
4 Alternating Turkish Get Ups – light

—–

Programming 12.24 – 12.30

By: 0

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Christmas Eve and Christmas Day
New Years Eve and New Years Day

ALSO!

We can use Creative Colors across the road for overflow parking after hours – it’s very nice of them to allow us to do that, so…don’t be a dick about it.

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Christmas Eve Monday 12.24″]

Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before!

https://www.facebook.com/groups/cfsbmembers/

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Christmas Day Tuesday 12.25″]

Merry Christmas!

Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before!

https://www.facebook.com/groups/cfsbmembers/

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[eliteaccordion][elitetoggle title=”Wednesday 12.26″]

FIT

A. 4 Sets
Bent Over Row x3-6 @3111, rest 90s
Close Grip Bench Press x 3-6 @3111, rest 2 minutes

B. 3 Sets For Time (12 Min Cap)
12-18 Ring Rows
30-60s Elbow Plank *Weighted if possible
20m Reverse Bear Crawl

COMP

A.
Weighted Pull Up x 4.3.2.1, rest 90s
Close Grip Bench Press x 4.3.2.1, rest 2 minutes

B. For Time (12 Min Cap)
9 Kipping Pull Ups
5 Wall Walks
5 Renegade Rows
12 Kipping Pull Ups
4 Wall Walks
4 Renegade Rows
15 Kipping Pull Ups
3 Wall Walks
3 Renegade Rows

Score:
A. Weights
B. Time

Notes:
-no bands for the pull ups on comp, if you cannot perform them, stick to fit for the day
-make your first round of Ring Rows unbroken in the range, but tough
-1 REP OF RENEGADE ROW IS
Left Row
Push Up
Right Row
Push Up

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 12.27″]

FIT

A. E90s x 8 (12min) Start moderate and build so that the the last 4 sets are tough

Overhead Squats x 3-6 @3111

*You may pull from a rack

B. 2 Sets for time (10 Min Cap)
30 Alternating KB/DB Snatches
20 No Push Up Burpees onto a Plate #45
10/arm Single Arm Alternating Front Rack Reverse Lunges

COMP

A. E90s x 8 (12min) Start moderate and build that the the last 4 sets are tough

Full Snatch x 1.1

B. 2 Sets for time (10 Min Cap)
30 Alternating KB Snatches 55/35
20 No Push Up Burpees onto a Plate #45
10/arm Single Arm Alternating Front Rack Reverse Lunges 55/35

Score:
A. Weight
B. Time or reps in cap

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[eliteaccordion][elitetoggle title=”Friday 12.28″]

FIT

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Hang Muscle Clean + Push Press (5+5)

B. 3 Sets, NFT – Tough, Heavy
Push Press x 9
Dual DB Deadlift x 9
12-15 Sit Ups
Bike 60s; increase pace each round
rest 2 Minutes between sets

COMP

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Power Clean and Jerk (2+2)

B. 3 Sets, NFT – Tough, Heavy
Push Press x 3.3.3 (clusters, rest 15s b/w)
Dual DB Deadlift x 9
9-12 Kipping Toes Through Rings
Bike 60s; increase pace each round
rest 2 Minutes between sets

Score:
A. Weight
B. Don’t score it, just go heavy and hard where it is dictated

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[eliteaccordion][elitetoggle title=”Saturday 12.29″]

FIT

A. E90s x 8 (12min) start light and build so that the last 4 sets are tough

Front Squat x 2
*pull from a rack

B. 20 Min Amrap
12 Hanging Knee Raises/Sit Ups
6 SA KB/DB Thrusters/arm
12/9 Cal Bike

COMP

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Full Clean x 1.1

B. 20 Min Amrap
8 Toes To Bar
5 SA KB Thrusters/arm 45-55/25-35
Bike/Row/Doubles

Round 1: 14 Cal Bike
Round 2: 14 Cal Row
Round 3: 75 Doubles

Score:
A. Heaviest weight
B. Rounds + Reps

Notes:
I put a range on the weights for Comp, if you cannot fall within that, stick to fit for the day

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 12.30″]

FIT

A. E90s x 8 Sets, build to a heavy set

Thruster x 3

B. For Time (12 Min Cap)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Barbell Front Squats
No Push Up Burpees

COMP

A. E90s x 8 Sets, build to a heavy set – pulled from the floor

Thruster x 1

B. For Time (12 Min Cap)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dual Dumbbell squats 50/35
Bar-facing burpees

Score:
A. weight
B. Time or reps in cap

Notes:
Fit, use a barbell weight that you feel as though you can hit 10 with some room in the tank.

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