CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-10-05
End Date: 2021-10-11

Tuesday October 5, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat – Catalyst: @20X0; x10.8.8.6; 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) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
12 DB Reverse Lunges
6-8 Medium Grip Bench Press
6-8 Pendlay Row
*grind through, use tough weights and get the work done

---

Wednesday October 6, 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. 6-8 Hang Muscle Snatch
2. 4-6 Hang Power Snatch
3. 2-3 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical: 15 Minute Amrap
40 Double Unders or 120 Singles
15/12 Cal Bike
400yd Run

*if you cannot run the entire 400yd, perform walk/jog intervals

---

Thursday October 7, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x16 alternating
A2) Single Arm KB Front Squat : x6/arm

A3) single arm kettlebell push press : x6/arm
A4) Strict Pull Variation: Choose one, then rest 60s

1. x10-12 Ring Row @ 3111
2. x10-12 Banded Pull Ups @3111
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   x 5 Sets

B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets

Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups

---

Friday October 8, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

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

1. 4-6 Hang Muscle Clean
2. 3-5 Hang Power Clean
3. 1-2 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
10 Air Squats
8 Russian KBS
6 No Push Up Burpees
3 TNG Power Clean and Push Jerk *light, 30-40% of what you hit today

note: if you didnt power clean your bodyweight for part A, perform box jumps with step down

---

Saturday October 9, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 6-8 Bench Press *pause 3 count at the chest
@3 down 1.1.1.1 Deadlift; rest 10s b/w clusters
x 4 Sets

*clusters on the DL – step back from the bar each time
B) Back Squat : 15 Minute Amrap; Grind through
3 Back Squats
10 Goblet Step Ups
10 Steps/Side lateral banded Walk
20-30s Side Plank/side

*push your weight from two weeks ago

---

Sunday October 10, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
20-30s Hanging L-sit
15 Cal Row
x 15 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 8 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS

C) LE 1 – LE 2: Int/Adv

90s Row @ 85%
rest/walk 9 Minutes
x 2 Sets

---

Monday October 11, 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 Assault Bike
+
2 minute transition
+
10 Minute Amrap
50yd Farmers Carry
30s Wall Sit
20yd Bear Crawl
+
2 minute transition
+
10 Minute Row
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50 Jump Rope Singles

---

Workout Log: CFSB – Class Programming
Start Date: 2021-09-28
End Date: 2021-10-04

Tuesday September 28, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

A1) Front Squat – Catalyst: @3211; x3; 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
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
10-12 DB Step Ups
6-8 Close Grip Bench Press
6-8 Supinated Bent Over Barbell Row

*grind through, use tough weights and get the work done

---

Wednesday September 29, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

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

1. 6-8 Hang Muscle Snatch
2. 4-6 Hang Power Snatch
3. 2-3 Power Snatch

*stick to weights/movements you can perform technically sound
B) MAP 6 – Mixed Cyclical: 15 Minute Amrap
800yd Run
30/25 Cal Bike
20/15 Cal Row

*if you cannot run the entire 400yd, perform walk/jog intervals

---

Thursday September 30, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x16 alternating; rest 30s
A2) Single Arm KB Front Squat : x6/arm; rest 30s

A3) Single Arm Kettlebell Press: x6/arm; rest 30s
A4) Strict Pull Variation: Choose one, then rest 60s

1. x10-12 Ring Row @ 3111
2. x10-12 Banded Pull Ups @3111
3. x6-10 Strict Pull Ups
   x 5 Sets

B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets

Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups

---

Friday October 1, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

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

1. 6-8 Hang Muscle Clean
2. 4-6 Hang Power Clean
3. 2-3 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
3 Burpees
6 Russian KBS
9 Wall Balls
30 Double Unders or 90 Singles

---

Saturday October 2, 2021
Title: Saturday
Status: pending

Warmup: Caoches Choice

A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest
@3111; x6-8 Deadlift
rest 90s
x 4 Sets

*work off your #s from two weeks ago, these are all working sets
B) Back Squat : 5 Back Squats
10 DB Reverse Lunges
10/8 Cal Assault Bike
30-60s Plank or Ring Plank
rest/walk 2 minutes
x 4 Sets

*push your weight from two weeks ago

---

Sunday October 3, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Handstand Hold or Walk 10yds
20-30s Hanging L-sit
15 Cal Assault Bike
x 15 Minute Amrap for quality

B)

EMOM x 6 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS

C) LE 1 – LE 2: Int/Adv

60s Row @ 85%
rest/walk 4 Minutes
x 3 Sets

Novice

60s Row @ 85%
rest/walk 1 Minute
x 5 Sets

---

Monday October 4, 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: 15 Minute Amrap
15 Cal Row
30yd/arm KB Mixed Rack Suitcase Carry
20yd Bear Crawl

+
3 Minute Transition
+
15 Minute Amrap
200m Run
30s Wall Sit
30 yd/arm Mixed Rack Overhead Carry
+
3 Minute Transition
+
15 Minute Amrap
15 Calorie Bike
12 Front to Side Plank
15 Table top Glute Bridges

Notes;
15 Minutes at a 60 minute pace

---

Workout Log: CFSB – Class Programming
Start Date: 2021-09-18
End Date: 2021-09-27

Saturday September 18, 2021
Title: Saturday
Status: missed

Warmup: Caoches Choice

A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest
rest 60s
@3111; x6-8 Deadlift
rest 60s
x 6 Sets

*start light and build across sets; last 3 sets use the same weight
B) Back Squat : 5 Back Squats
10 DB Walking Lunges
15 Cal Assault Bike
30-60s Plank or Ring Plank
rest/walk 2 minutes
x 5 Sets

*start light and build across sets; last two sets use the same weight

—–

Sunday September 19, 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%

—–

Monday September 20, 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: 15 Minute Amrap
15 Calorie Bike
50 yd Farmers Carry
30s Plank on Hands
+
3 Minute Transition
+
15 Minute Amrap
200m Run
50yd Goblet Carry
20s Side Plank/side
+
3 Minute Transition
+
15 Minute Amrap
15 Cal Row
20yd Bear Crawl
30s Reverse Plank

Notes;
15 Minutes at a 60 minute pace

—–

Tuesday September 21, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

A1) Front Squat – Catalyst: @3211; x5; 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
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
8 DB Reverse Lunge
rest 60s
8 Medium Grip Bench
rest 60s
8 Bent Over Barbell Row
rest 60s

—–

Wednesday September 22, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
1. 6-8 Hang Muscle Snatch
2. 4-6 Hang Power Snatch
3. 2-3 Power Snatch

*stick to weights/movements you can perform technically sound
B) MAP 6 – Mixed Cyclical: 5 Minute Bike
2 Minute Rest
5 Minute Row
2 Minute Rest
5 Minute Run

—–

Thursday September 23, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Strict Pull Variation: Choose one, then rest 30s
1. x10-12 Ring Row @ 3111
2. x10-12 Banded Pull Ups @3111
3. x6-10 Strict Pull Ups

A2) Single Arm KB Front Squat : x8/arm; rest 60s
x 4 Sets
B1) Dumbbell RDL: x12-15; rest 30s
B2) Single Arm Kettlebell Press: x15-20; rest 60s
x 4 Sets
C) Core Work: 1 Minute Abmat Sit ups
1 Minute Rest
x 4 Sets

—–

Friday September 24, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting – Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
1. 6-8 Hang Muscle Clean
2. 4-6 Hang Power Clean
3. 2-3 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8.5: 20 Minute Amrap
12 Alternating DB or KB Snatch
10 No Push Up Burpees
30 Double Unders or 90 Singles

*do it again! lets practice pacing here

—–

Saturday September 25, 2021
Title: Saturday
Status: pending

BRING A FRIEND DAY! 😀

—–

Sunday September 26, 2021
Title: Sunday
Status: pending

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

B) Skill Rate Practice: EMOM x 4 Sets
M1: 10 No Push Up Burpees
M2: 10 American KBS
M3: Walk/Rest
C) LE 1 – LE 2: Int/Adv
–
60s Row @ 85%
rest/walk 6 Minutes
x 3 Sets

Novice
–
60s Row @ 85%
rest/walk 2 Minutes
x 5 Sets

—–

Monday September 27, 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: 15 Minute Amrap
200m Run
50 yd Farmers Carry
20s Side Plank/side
+
3 Minute Transition
+
15 Minute Amrap
15 Cal Row
50yd Goblet Carry
30s Plank on Hands
+
3 Minute Transition
+
15 Minute Amrap
15 Calorie Bike
20yd Bear Crawl
30s Reverse Plank

Notes;
15 Minutes at a 60 minute pace

Workout Log: CFSB – Class Programming
Start Date: 2021-09-13
End Date: 2021-09-17

Monday September 13, 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: 15 Minute Amrap
50 yd Farmers Carry
15 Calorie Row
+
3 Minute Transition
+
15 Minute Amrap
10 Cal Assault Bike
20s Side Plank/side
+
3 Minute Transition
+
15 Minute Amrap
200m Run
20yd Bear Crawl

Notes;
15 Minutes at a 60 minute pace

—–

Tuesday September 14, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

A1) Front Squat – Catalyst: @3211; x5; rest 60s

*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s
x 3 Sets
–
8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h) + Core: 3 Sets
Each on a 2 Minute Mark
8 DB Reverse Lunge
8 Medium Grip Bench
8 Ring Rows

—–

Wednesday September 15, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
1. 6-8 Hang Muscle Snatch
2. 4-6 Hang Power Snatch
3. 2-3 Power Snatch

*stick to weights/movements you can perform technically sound
B) MAP 6 – Mixed Cyclical: 5 Minute Bike
3 Minute Rest
5 Minute Row
3 Minute Rest
5 Minute Run

—–

Thursday September 16, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Strict Pull Variation: Choose one, then rest 60s
1. x10-12 Ring Row @ 3111
2. x10-12 Banded Pull Ups @3111
3. x6-10 Strict Pull Ups

A2) Single Arm KB Front Squat : x8/arm; rest 90s
x 3 Sets
B1) Dumbbell RDL: x12-15; rest 60s
B2) Single Arm Kettlebell Press: x15-20; rest 90s
x 3 Sets
C) Core Work: 1 Minute Abmat Sit ups
1 Minute Rest
x 4 Sets

—–

Friday September 17, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting – Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
1. 6-8 Hang Muscle Clean
2. 4-6 Hang Power Clean
3. 2-3 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8.5 – Fast spin: 20 Minute Amrap
12 Alternating DB or KB Snatch
10 No Push Up Burpees
30 Double Unders or 90 Singles

—–

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Workout Log: CFSB – Class Programming
Start Date: 2021-09-04
End Date: 2021-09-10

Saturday September 4, 2021
Title: Saturday
Status: pending

A) Notes: -No score here
INTENT: UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance Option 1: 30 Minute Amrap
3 Toes to Bar
6 Burpees
9 Russian KBS
12 Reverse Lunges in place *bodyweight
rest 30s

C) Full Body Muscle Endurance Option 2: 30 Minute Amrap
10 Abmat Sit Ups
10 Push Ups – UB and easy each round
10 Russian KBS
10 Reverse Lunges *bodyweight
rest 30s

—–

Sunday September 5, 2021
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Notes: -NO score here either
B) Double Unders: 7 Minute Cap
5 Unbroken
rest 10s
10 Unbroken
rest 10s
15 Unbroken
rest 10s
20 Unbroken
rest 10s
25 Unbroken
rest 10s

30,35,40,45,50,55…continue up the ladder as high as you’re able

Other option this time we’ll throw in

Doubles as…
1,2,3,4…
C) Grind: For time
40 Cal Assault Bike
100 Yard Prowler Push
200 yard Dual KB Front Rack Carry
100 Yard Prowler Push
1000m Run

—–

Monday September 6, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3010; 8.8.8; rest 90s

*build across these sets to a tough 8rm
B2) Core Variation: Pick one
30-60s Plank on hands
30-60s Weighted Plank
30-60s Ring Plank
30-60s Weighted Ring Plank
rest 90s
x 3 Sets
C) Bend/Core Mixed Work: 12 Minute Amrap
8 TNG Deadlifts
30 Double Unders or 50 Singles
15 Abmat Sit Ups
rest 30s

—–

Tuesday September 7, 2021
Title: Tuesday
Status: pending

Warmup: Go right into part A

A) Snatch Work – 12 Minute Cap: Cover and Dial in the Snatch work we’ll be doing for B
B) Snatch Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

Choose one of the below

1. 4-6 x8-10; Muscle Snatch
2. 4-6 x3+2; Muscle Snatch + Overhead Squat
3. 4-6 x3+2; Power Snatch + Overhead Squat
4. 4-6×2+2; Power Snatch + Hang Snatch
5. 4-6×5; Tempo Snatch *3 seconds to get to the top of the knee, these are full

C) Horizontal Push + Pull: @20X1; 6-8 Barbell Bench Press
10 Dead Bug Dumbbell Pullovers
10 Cal Row @ Damper 10 (90% effort)
x3 Sets; move through at a steady pace

—–

Wednesday September 8, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice Warm Up

A1) Rear Foot Elevated Split Squat : x12.10.8; rest 90s
build across sets
A2) Core Variation: Pick One
30-60s Side Plank/side
30-60s Extended Side Plank
30-60s Weighted Side Plank
30-60s Side Star Plank
30-60s KB Side Star Plank
rest 60s
x 3 Sets
B) MAP 9; Mixed Cyclical: 2 Sets
2:30 Run
2:30 Row
2:30 Bike
2:30 Amrap 20 yd Bear Crawl + 20 Step Ups

—–

Thursday September 9, 2021
Title: Thursday
Status: pending

Warmup: Go right into part A

A) Clean Work – 12 Minute Cap: Cover and Dial in the Clean work for part B
B) Clean Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

Choose one or the other

1. 4-6×10; Muscle Clean
2. 4-6×3+2; Muscle Clean + Front Squat
3. 4-6×3+2 Power Clean + Front squat
4. 4-6×2+2 Power Clean + Hang clean
5. 4-6×5 Tempo Clean *3 seconds to get to the top of the knee

C) Mixed Modal Work: For Time
10.9.8.7.6.5.4.3.2.1.
DB or KB Push Press

8 Ring Rows or 3 Strict Pull Ups between each set, finish with them.

—–

Friday September 10, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) SL Core Mixed Work: 15 Minute Amrap
12 Dumbbell Walking Lunges
5 KB Windmills/side
10 Cal Assault BIke

B) MAP 3: 30 Minute Amrap
100 Yard Run
10 Ball Slams
10 No Push Up Burpees
100 yard Run
rest 60s

*choose modifications that you can move through UB

Saturday September 11, 2021
Title: Saturday
Status: pending

A) Notes: -No score here
INTENT: UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance Option 1:

15 Minute Amrap
5 Toes to Bar
5 Burpees
15 Russian Kettlebell Swings
20 Prisoner Step Ups

rest 7 Minutes

15 Minute Amrap
10 Box Jumps
10 American Kettlebell Swings
10 Cal Assault Bike

C) Full Body Muscle Endurance Option 2:

15 Minute Amrap
10 Calorie Assault Bike
15 Air squats
20 Prisoner Step Ups

rest 7 minutes

15 Minute Amrap
20 Abmat Sit Ups
15 Calorie Row

—–

Workout Log: CFSB – Class Programming
Start Date: 2021-08-28
End Date: 2021-09-03

Saturday August 28, 2021
Title: SATURDAY – OPEN GYM ONLY
Status: pending

Warmup: You’ll have Open Gym available to everyone from 7-9 AM!

All other classes are closed due to our Power Athlete Camp!

We’ve got some spots left if you or anyone is interested, just shoot me a DM!

A) Notes: -No score here
INTENT: UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance Option 1: 30 Minute Amrap
12 Wall Balls
10 Russian KBS
8 Burpees
6 Toes to Bar
rest/walk 60s

C) Full Body Muscle Endurance Option 2: 30 Minute Amrap
10 No Push Up Burpees
10 Russian KBS
10 Goblet Squats
10 Abmat Sit Ups
rest/walk 60s

—–

Sunday August 29, 2021
Title: SUNDAY – BRING A FRIEND DAY!
Status: pending

Warmup: Coaches Choice

A) Notes: -NO score here either
B) Teams of 2: Man Overboard Style

12 Minute Amrap; Man Overboard
Partner 1: 100 Yard Dual KB Front Rack Carry or Goblet Carry
Partner 2: Assault Bike for Calories
+
rest/walk 6 minutes
+
12 Minute Amrap; I go, you go
50yd Farmers Carry
100yd Run

—–

Monday August 30, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3110; x12.9.6/side; rest 90s between legs; rest 90s
*build across sets here
B2) Core Variation: Pick one
30-60s Plank on hands
30-60s Weighted Plank
30-60s Ring Plank
30-60s Weighted Ring Plank
rest 90s
x 3 Sets
C) Bend/Core Mixed Work: @3010; 6-8 TNG Deadlift
15 Abmat Sit Ups
30 Double Unders or 50 Singles
rest/walk 90s
x 3 sets

—–

Tuesday August 31, 2021
Title: Tuesday
Status: pending

Warmup: Go right into part A

A) Snatch Work – 12 Minute Cap: Cover and Dial in the Snatch work we’ll be doing for B
B) Snatch Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

Choose one of the below

1. 4-6 x8-10; Muscle Snatch
2. 4-6 x3+2; Muscle Snatch + Overhead Squat
3. 4-6 x3+2; Power Snatch + Overhead Squat
4. 4-6×2+2; Power Snatch + Hang Snatch
5. 4-6×5; Tempo Snatch *3 seconds to get to the top of the knee, these are full

C) Horizontal Push + Pull: @20X1; 6-8 Dumbbell Bench Press
quick transition
10 Cal Row @ Damper 10 (90% effort)
rest 2 minutes
x 3-4 Sets

—–

Wednesday September 1, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice Warm Up

A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate
x16.12.8 Alternating; rest 60s
build across sets
A2) Core Variation: Pick One
30-60s Side Plank/side
30-60s Extended Side Plank
30-60s Weighted Side Plank
30-60s Side Star Plank
30-60s KB Side Star Plank
rest 60s
x 3 Sets
B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace
400 yard Run
100 Jump Rope Singles
30 Yard Bear Crawl
30 Cal Row
30 Prisoner Step Ups
30 Cal Bike

—–

Thursday September 2, 2021
Title: Thursday
Status: pending

Warmup: Go right into part A

A) Clean Work – 12 Minute Cap: Cover and Dial in the Clean work for part B
B) Clean Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

Choose one or the other

1. 4-6×10; Muscle Clean
2. 4-6×3+2; Muscle Clean + Front Squat
3. 4-6×3+2 Power Clean + Front squat
4. 4-6×2+2 Power Clean + Hang clean
5. 4-6×5 Tempo Clean *3 seconds to get to the top of the knee

C) Mixed Modal Work: 10 Minute Amrap
10 DB or KB Push Press
8 Ring Rows or 4 Strict Pull ups
rest 30s

—–

Friday September 3, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) SL Core Mixed Work: 15 Minute Amrap
12 Dumbbell Step Ups
4 Alternating Turkish Get Ups
10 Cal Assault BIke

B) MAP 3: 30 Minute Amrap
100yard Run
10 Alternating SA DB Clean
100 yard Run
10 Box Jumps w/Step Down or Step Ups
rest 90s

*choose modifications that you can move through UB
*don’t eat shit on the box jumps

Workout Log: CFSB – Class Programming
Start Date: 2021-08-21
End Date: 2021-08-27

Saturday August 21, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Notes: -No score here
INTENT: UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance: 30 Minute Amrap
10 Goblet Squats
10 Push Ups
10 Toes to Bar
10 Cal Row @ 10 Damper – tough pace
rest 90s

Modifications are cool to ensure the intent, move the difficulty up or down as needed

—–

Sunday August 22, 2021
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Notes: -NO score here either
B) Double Unders: 7 Minute Cap
5 Unbroken
rest 10s
10 Unbroken
rest 10s
15 Unbroken
rest 10s
20 Unbroken
rest 10s
25 Unbroken
rest 10s

30,35,40,45,50,55…continue up the ladder as high as you’re able
C) Grind: 10 Cal Assault Bike
50 Yard Dual KB Front Rack Carry
x 5 Sets; increase bike pace each set – end moderate
D) Grind: For Time
70 yard prowler push
70 yard farmers carry
400yd Run
50 yard prowler push
50 yard farmers carry
300yd Run
30 yard prowler push
30 yard farmers carry
200yd Run

—–

Monday August 23, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3110; x15.12.9/side; rest 90s between legs; rest 90s
*build across sets here
B2) Core Variation: Pick one
30-60s Plank on hands
30-60s Weighted Plank
30-60s Ring Plank
30-60s Weighted Ring Plank
rest 90s
x 3 Sets
C1) Romanian Deadlift : @3010; x4-6; rest 15s
C2) Abmat Sit-Up: x15-20; rest 15s
C3) Row: 10 Calories @ Damper 10; TOUGH
rest 2-3 minutes
x 3 Sets

—–

Tuesday August 24, 2021
Title: Tuesday
Status: pending

Warmup: Go right into part A

A) Snatch Burgener Warm Up – 15 Minute Cap: 1.Down & Up
2.Down & Up with High Elbows
3.Muscle Snatch
4.Snatch Lands
5.Snatch Drops
+
Coaches will cover the muscle snatch and overhead squat as well
B) Snatch Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

Choose one of the below

1. 4-6 x8-10; Muscle Snatch
2. 4-6 x3+2; Muscle Snatch + Overhead Squat
3.4-6 x3+2; Power Snatch + Overhead Squat
4.3.4-6×2+2; Power Snatch + Hang Snatch

C) Horizontal Push + Pull: x15.12.9.6; Bent Over Barbell Row
x15.12.9.6; Glute Bridge DB Floor Press

build across sets here

—–

Wednesday August 25, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice Warm Up

A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate
x20.16.12 Alternating; rest 60s
build across sets
A2) Core Variation: Pick One
30-60s Side Plank/side
30-60s Extended Side Plank
30-60s Weighted Side Plank
30-60s Side Star Plank
rest 60s
x 3 Sets
B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace
30 Cal Bike
30 Prisoner Step Ups
30 Cal Row
30 Yard Bear Crawl
100 Jump Rope Singles
400 yard Run

—–

Thursday August 26, 2021
Title: Thursday
Status: pending

Warmup: Go right into part A

A) Clean Burgener Warm Up – 15 Minute Cap: 1. Down and ups
2. Down and up with high elbows
3. Muscle Clean
4. Clean lands
5. Clean drops
B) Clean Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

Choose one or the other

1. 4-6×10; Muscle Clean
2. 4-6×3+2; Muscle Clean + Front Squat
3. 4-6×3+2 Power Clean + Front squat
4. 4-6×2+2 Power Clean + Hang clean
C1) Vertical Push: Pick one
x9-12 DB Strict Press
x8-10 DB Push Press
x6-8 DB Push Jerks
x4-6 DB Split Jerk
rest 60s

These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

You can use DB or KB here
C2) Vertical Pull: Pick one
x12-15 Ring Rows @ 3 seconds down
x7-15 Banded Pull Up @3111
x8-12 Strict Pull Up – not banded
x6-8 Weighted Pull Up
rest 60s
x 3 Sets

—–

Friday August 27, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Single Leg + Core Work: 12 Landmine Goblet Reverse Lunge
4 Alternating Turkish Get Ups
x 4 Sets

*build slightly across sets

B) MAP 3: 30 Minute Amrap
100yard Run
10 Alternating DB Snatch
100 yard Run
10 No Push Up Burpees
rest 90s

*choose modifications that you can move through UB

Workout Log: CFSB – Class Programming
Start Date: 2021-08-14
End Date: 2021-08-20

Saturday August 14, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Notes: -No score here
-Everything should be UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance: 6 Sets
8-10 Goblet Squats; rest 30s
8-10 bent over row; rest 30s
15-20 Russian KBS; rest 30s
Max Push Ups; rest 30s
15-20 Abmat sit Ups; rest 30s

—–

Sunday August 15, 2021
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Notes: -NO score here either
B) Grind: 30 Double Unders
50 Yard Dual KB Front Rack Carry
*no rest
x 5 Sets
C) Grind: 10 Cal Row
50 Yard Prowler Push
50 Yard Farmers Carry
10 Cal Assault Bike
rest 1 minute
x 5 Sets

—–

Monday August 16, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3110; x12-15/side; rest 90s between legs; rest 90s
B2) Core Variation: Pick one
30-60s Plank on hands
30-60s Weighted Plank
30-60s Ring Plank
30-60s Weighted Ring Plank
rest 90s
x 3 Sets
C1) Romanian Deadlift : @3111; x6-8; rest 30s
C2) Russian Kettlebell Swing – FBB: x20-30; rest 30s

C3) Core Variation: Pick One
20-30 Abmat Sit Ups
15-30 Tuck Ups
8-15 Compression Sit Ups
rest 60s
x 3 Sets

—–

Tuesday August 17, 2021
Title: Tuesday
Status: pending

Warmup: Go right into part A

A) Snatch Burgener Warm Up – 15 Minute Cap: 1.Down & Up
2.Down & Up with High Elbows
3.Muscle Snatch
4.Snatch Lands
5.Snatch Drops
B) Snatch Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

Choose one of the below

1. 4-6×10; Muscle Snatch
2. 4-6×3+2; Muscle Snatch + Overhead Squat
3.4-6×3+2; Power Snatch + Overhead Squat

C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row
x12-15; Glute Bridge DB Floor Press
x 4 Sets

—–

Wednesday August 18, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice Warm Up

A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate
x20 Alternating; rest 60s
A2) Core Variation: Pick One
30-60s Side Plank/side
30-60s Extended Side Plank
30-60s Weighted Side Plank
30-60s Side Star Plank
rest 60s
x 3 Sets
B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace
20 Cal Bike
20 Prisoner Step Ups
20 Cal Row
20 Yard Bear Crawl
75 Jump Rope Singles
300 yard Run

—–

Thursday August 19, 2021
Title: Thursday
Status: pending

Warmup: Go right into part A

A) Clean Burgener Warm Up – 15 Minute Cap: 1. Down and ups
2. Down and up with high elbows
3. Muscle Clean
4. Clean lands
5. Clean drops
B) Clean Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

Choose one or the other

1. 4-6×10; Muscle Clean
2. 4-6×3+2; Muscle Clean + Front Squat
3. 4-6×3+2 Power Clean + Front squat

C1) Vertical Push: Pick one
x12-15 Strict Press
x10-12 Push Press
x8-10 Push Jerks
x6-8 Split Jerk
rest 60s

These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.
C2) Vertical Pull: Pick one
x10-15 Banded Pull Up @3111
x8-12 Strict Pull Up – not banded
x6-8 Weighted Pull Up
rest 60s
x 3 Sets

—–

Friday August 20, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Single Leg + Core Work: 20 DB Walking Lunges
20 Landmine Twist
x 4 Sets

No rest

B) MAP 3: 30s Burpees
30s Russian KBS
30s Run
90s Rest
x 8 Sets

 

Workout Log: CFSB – Class Programming
Start Date: 2021-08-08
End Date: 2021-08-13

Sunday August 8, 2021
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Notes: -NO score here either
B) Grind: 30 Double Unders
50 Yard Dual KB Front Rack Carry
rest 60 minutes
x 5 Sets
C) Grind: 10 Cal Row
50 Yard Prowler Push
50 Yard Farmers Carry
10 Cal Assault Bike
rest 2 minutes
x 5 Sets

—–

Monday August 9, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3110; x8-10/side; rest 90s between legs; rest 90s
B2) Core Variation: Pick one
30-60s Plank on hands
30-60s Weighted Plank
30-60s Ring Plank
30-60s Weighted Ring Plank
rest 90s
x 3 Sets
C1) Romanian Deadlift : @3111; x8-10; rest 30s
C2) Russian Kettlebell Swing – FBB: x15-20; rest 30s

C3) Core Variation: Pick One
15-20 Abmat Sit Ups
12-20 Tuck Ups
8-12 Compression Sit Ups
rest 60s
x 3 Sets

—–

Tuesday August 10, 2021
Title: Tuesday
Status: pending

Warmup: Go right into part A

A) Snatch Burgener Warm Up – 15 Minute Cap: 1.Down & Up
2.Down & Up with High Elbows
3.Muscle Snatch
4.Snatch Lands
5.Snatch Drops
B) Snatch Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

1. 4-6×10; Muscle Snatch
2. 4-6×3+2; Muscle Snatch + Overhead Squat

C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row
x12-15; Glute Bridge DB Floor Press
x 3 Sets

—–

Wednesday August 11, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice Warm Up

A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate
x12-16 Alternating; rest 60s
A2) Core Variation: Pick One
30-60s Side Plank/side
30-60s Extended Side Plank
30-60s Weighted Side Plank
30-60s Side Star Plank
rest 60s
x 3 Sets
B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace
20 Cal Bike
20 Cal Row
20 Prisoner Step Ups
75 Jump Rope Singles
20 Yard Bear Crawl
300 yard Run

—–

Thursday August 12, 2021
Title: Thursday
Status: pending

Warmup: Go right into part A

A) Clean Burgener Warm Up – 15 Minute Cap: 1. Down and ups
2. Down and up with high elbows
3. Muscle Clean
4. Clean lands
5. Clean drops
B) Clean Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

1. 4-6×10; Muscle Clean
2. 4-6×3+2; Muscle Clean + Front Squat

C1) Vertical Push: Pick one
x10-12 Strict Press
x8-10 Push Press
x6-8 Split Jerk
rest 60s

These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.
C2) Vertical Pull: Pick one
x10-12 Banded Pull Up @3111
x8-10 Strict Pull Up – not banded
x6-8 Weighted Pull Up
rest 60s
x 3 Sets

—–

Friday August 13, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Single Leg + Core Work: 20 DB Walking Lunges; rest 30s
20 Landmine Twist; rest 30s
x 4 Sets

B) MAP 3: 45s Run
45s Assault Bike
90s Rest
x 8 Sets

 

Workout Log: CFSB – Class Programming
Start Date: 2021-07-31
End Date: 2021-08-07

Saturday July 31, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) BRING A FRIEND DAY: 15 Minute Amrap; you go, I go -rounds
10 Calorie Row
7 No Push Up Burpees
+
rest 7 minutes
+
15 Minute Amrap; you go, I go – exercise
10 Cal Assault Bike
20 Russian KBS

—–

Sunday August 1, 2021
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Notes: -NO score here either
B) Grind: 30 Double Unders
50 Yard Dual KB Front Rack Carry
rest 2 minutes
x 5 Sets
C) Grind: 10 Cal Row
50 Yard Prowler Push
50 Yard Farmers Carry
rest 2 minutes
x 5 Sets

—–

Monday August 2, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3110; x6-8/side; rest 90s between legs; rest 90s
B2) Core Variation: Pick one
30-60s Plank on hands
30-60s Weighted Plank
30-60s Ring Plank
30-60s Weighted Ring Plank
rest 90s
x 3 Sets
C1) Romanian Deadlift : @3111; x6-8; rest 30s
C2) prisoner superman hold : x30-60s; rest 30s

C3) Core Variation: Pick One
10-15 Abmat Sit Ups
10-15 Tuck Ups
6-10 Compression Sit Ups
rest 60s
x 3 Sets

—–

Tuesday August 3, 2021
Title: Tuesday
Status: pending

Warmup: Go right into part A

A) Snatch Burgener Warm Up – 12 Minute Cap: 1.Down & Up
2.Down & Up with High Elbows
3.Muscle Snatch
4.Snatch Lands
5.Snatch Drops
B) Snatch Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

1. 4-6×8; Muscle Snatch
2. 4-6×3+2; Muscle Snatch + Overhead Squat

C) Horizontal Push + Pull: x10-12; Bent Over Barbell Row
x10-12; Glute Bridge DB Floor Press
x 3 Sets

—–

Wednesday August 4, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice Warm Up

A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate
x8-10 Alternating; rest 60s
A2) Core Variation: Pick One
30-60s Side Plank/side
30-60s Extended Side Plank
30-60s Side Star Plank
rest 60s
x 3 Sets
B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace
15 Cal Bike
15 Cal Row
50 Jump Rope Singles
15 Yard Bear Crawl
200yard Run

—–

Thursday August 5, 2021
Title: Thursday
Status: pending

Warmup: Go right into part A

A) Clean Burgener Warm Up – 12 Minute Cap: 1. Down and ups
2. Down and up with high elbows
3. Muscle Clean
4. Clean lands
5. Clean drops
B) Clean Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

1. 4-6×8; Muscle Clean
2. 4-6×3+2; Muscle Clean + Front Squat

C1) Vertical Push: Pick one
x8-10 Strict Press
x6-8 Push Press
x3-6 Split Jerk
rest 60s

These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.
C2) Vertical Pull: Pick one
x8-10 Banded Pull Up @3111
x6-8 Strict Pull Up – not banded
x3-6 Weighted Pull Up
rest 60s
x 3 Sets

—–

Friday August 6, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Single Leg + Core Work: 16 DB Walking Lunges; rest 30s
16 Landmine Twist; rest 30s
x 4 Sets

B) MAP 3: 45s Assault Bike
45s Run
90s Rest
x 6 Sets

—–

Saturday August 7, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Notes: -No score here
-Everything should be UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance: EMOM x 6 Sets
1. 8-10 Goblet Squats
2. 8-10 Ring Rows
3. 12-15 Russian KBS
4. 8-10 Push Ups
5. 12-15 Abmat sit Ups