CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-07-24
End Date: 2021-07-30

Saturday July 24, 2021
Title: Saturday
Status: pending

A) Notes: Some upper body resistance, and full body muscle endurance work!
B) UB Resistance – 16 Minute Cap to warm up and finish: 4 Sets
20/15 Cal Row; tough
Push Press x8-10
Three Point Row x8-10/arm
rest 2-3 minutes between sets
C) LB Mixed Modal Muscle Endurance: 8 Sets; 12 Minute Time Cap
10 Russian KBS
10 Goblet squats
10 Russian KBS
10 Walking Lunges

*choose movements you can perform consistently and unbroken/smooth

—–

Sunday July 25, 2021
Title: Sunday
Status: pending

A) Gymnastics: 15 Minute Amrap
5 Jefferson Curls
10 yard Bear Crawl
10 yard crab walk
2 Forward roll or shoulder rolls

B) Odd Objects: 20 Minute Amrap
2 Rope Lowers
2 Turkish Get Ups
6-10 Compression sit up to pancake
50 Yard Farmers Carry

—–

Monday July 26, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Consider that this should feel like a 20 minute pace to properly train it
-score reps for each amrap individually
B) MAP 6 – LB Focused: 5 Minute Amrap
8 Single Arm DB or KB Clean Left Arm
8 Single Arm DB or KB Thruster Left Arm
8 Single Arm DB or KB Clean Right Arm
8 Single Arm DB or KB Thruster Right Arm
Assault Bike for calories in remaining time

rest/walk 5 Minutes
x 4 Sets

—–

Tuesday July 27, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -stick to the tempo, challenge what you’ve done over prior weeks
-score weight used for bench/row
B) UB Resistance – 30 Minute Cap: Medium Grip Bench Press @ 3111; x7.5.3; rest 60s
Bent Over Barbell Row @31X2; x7.5.3; rest 60s
x 3 Sets
+
directly into
+
Glute Bridge DB Floor Press x 6-12; rest 30s
Barbell Drag Curl x6-8; rest 30s
x 3 Sets
C) UB + Core: 10 Minute Amrap
4 Turkish Get Up/side *Tough
8 Strict Burpees
6-10 Ring Rows

—–

Wednesday July 28, 2021
Title: Wednesday
Status: pending

Warmup: “See part A”

A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn’t need a warm up here – just dialing this in to make the movements a modification you can manage
-no score
B) MAP 10 – Isometric/Carry Focused: 45 Minute Amrap
12 Alternating Wall Sit March *pause 1 count at top
15 Cal Assault Bike
12 Alternating Front to Side Plank *pause 1 count at each side plank
50 Jump Rope Singles
15 Cal Row
20 Yard Bear Crawl
50 Yard/arm single arm kb front rack carry

—–

Thursday July 29, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: Lower body resistance here today, a decent amount of it
-score the hinge pattern time
B1) Deadlift – CF: @3010; x4; rest 30s
B2) Dual KB Rack Squat: x6-8; rest 30s

*or goblet squat
B3) Jump Squat: x8-10; rest 90s
x 3 Sets
C) Barbell Sumo Glute Bridge: 3×6-8; rest 60s between

*if this is too hard – perform as bodyweight
D) Hinge Pattern Biased: For Reps
3 Minute Row for Calories
2 Minute Max Russian KBS *tough weight, doesn’t have to be UB
1 Minute Max K2E, TTB, or Abmat sit Ups *choose something you feel confident in

—–

Friday July 30, 2021
Title: Friday
Status: pending

Warmup: Coaches choice warm up – throw a little Double under practice in there however

A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 4 – Cyclical Focused: 2 Minute Amrap
10 Cal Assault Bike
30 Double Unders or 50 Singles
Run in the remaining time
2 Minute Rest
x 8 Sets

—–

This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co

Start Date: 2021-07-17
End Date: 2021-07-23

Saturday July 17, 2021
Title: Saturday
Status: pending

A) Notes: Some upper body resistance, and full body muscle endurance work!
B) UB Resistance – 16 Minute Cap to warm up and finish: Push Press x8-10; rest 30s
DB Pullover @3110; x6-8; rest 30s
Three Point Row x6-8/arm; rest 60s
x 3-4 Sets
C) LB Mixed Modal Muscle Endurance: 4 Sets
20 Walking Lunges
20 Step Ups
20 Russian KBS
rest 30s between sets

*choose movements you can perform consistently and unbroken/smooth

—–

Sunday July 18, 2021
Title: Sunday
Status: pending

A) Gymnastics: 15 Minute Amrap
5 Jefferson Curls
5m Slow Bear Crawl -hips down
5m Reverse Slow Bear Crawl -hips down
5m Lateral Left Slow Bear Crawl -hips down
5m Lateral Right Slow Bear Crawl -hips down
1-2 Shoulder Roll

B) Odd Objects: 10 Minute Amrap
2 Rope Climbs
8 D Ball or Sandbag over Shoulder
C) Core/Carries: 12 Minute Amrap
15 yard Front Rack Barbell Carry *tough
+ Core Work Option

Core Work Options
30-45s Plank
30-45s Ring Plank
15-20s/arm Single Arm Ring Plank

—–

Monday July 19, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Consider that this should feel like a 28 minute pace to properly train it
-score reps for each amrap individually
B) MAP 7-6 – LB Focused: 7 Minute Amrap
15/12 Cal Assault BIke or Row
9 Box Jumps with SD
6 TNG Deadlifts or TNG Power Cleans
rest/walk 7 Minutes
x 3 Sets

*Pre-req for Power Cleans here is being able to power clean your body weight, stick to around 40-55% of your 1rm

—–

Tuesday July 20, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -stick to the tempo, challenge what you’ve done over prior weeks
-score weight used for bench/row
B) UB Resistance – 30 Minute Cap: Medium Grip Bench Press @ 3111; x8.6.4; rest 60s
Bent Over Barbell Row @31X2; x8.6.4; rest 60s
x 3 Sets
+
directly into
+
Push Up or Ring Dip x 6-12; rest 30s
Dumbbell Curl x8-12; rest 30s
x 3 Sets
C) UB + Core: 10 Minute Amrap
1 Turkish Get Up/side *Tough
6-10/side SA Push Presses with TGU weight
6-10 Ring Rows
20-30 Abmat Sit Ups – fast

—–

Wednesday July 21, 2021
Title: Wednesday
Status: pending

Warmup: “See part A”

A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn’t need a warm up here – just dialing this in to make the isometrics a modification you can manage
-75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality – so transition with some intent here
-no score
B) MAP 10 – Isometric Focused: 6 Sets – on a 75s timer
Slow Spin on Assault BIke
Plank or Dead Bug
Jump Rope Singles
Side Plank or Side Star Plank (30s/side)
Row Easy
Wall Sit

—–

Thursday July 22, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: Lower body resistance here today, a decent amount of it
B1) Barbell RDL : x4-6; rest 30s
B2) Goblet Squat: x8-10; rest 30s

B3) Jump Squat: x12-20; rest 60s
x 3 Sets
C) Barbell Sumo Glute Bridge: 3×8-12; rest 60s between

*if this is too hard – perform as bodyweight
D) Hinge Pattern: for time; #makeitprettytho
30 Calorie Row
30 Alternating DB or KB Snatch
30 Ball Slam
30 Russian KBS

*bias a hinge pattern here with the ball slam

—–

Friday July 23, 2021
Title: Friday
Status: pending

Warmup: Coaches choice warm up – throw a little Double under practice in there however

A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 5-4 – Cyclical Focused: 2 Minute Amrap
30 Double Unders or 50 Singles
100m Run
Assault Bike for Calories in remaining time
2 Minute Rest
x 8 Sets

—–

This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co

Start Date: 2021-07-10
End Date: 2021-07-16

Saturday July 10, 2021
Title: Saturday

A) Notes: Some upper body resistance, and full body muscle endurance work!
B) UB Resistance – 16 Minute Cap to warm up and finish: Push Press @31X1; x7-9; rest 60s
DB Pullover @3110; x8-10; rest 60s
x 3-4 Sets
C) LB Mixed Modal Muscle Endurance: 4 Sets
20 Walking Lunges
20 Russian KBS
20 Step Ups
rest 60s between sets

*choose movements you can perform consistently and unbroken/smooth

—–

Sunday July 11, 2021
Title: Sunday

A) Gymnastics: 5 Sets
5 Jefferson Curls
15m Slow Bear Crawl -hips down
1-2 Somersaults

B) Odd Objects: Accumulate 30 D Ball or Sandbag over Shoulder
C) Core/Carries: 20 yard Front Rack Barbell Carry *tough
30-45s Ring Plank or Plank
x 6 Sets with a partner

—–

Monday July 12, 2021
Title: Monday

Warmup: Coaches Choice Warm Up

A) Notes: -Consider that this should feel like a 40 minute pace to properly train it
-score reps for each amrap individually
B) MAP 7 – LB Focused: 10 Minute Amrap
20 Cal Assault BIke or Row
15 Box Jumps with SD
9 TNG Deadlifts or TNG Power Cleans
rest/walk 4 Minutes
x 3 Sets

*Pre-req for Power Cleans here is being able to power clean your body weight, stick to around 40-55% of your 1rm

—–

Tuesday July 13, 2021
Title: Tuesday

Warmup: Coaches Choice Warm Up

A) Notes: -stick to the tempo, challenge what you’ve done over prior weeks
-score weight used for bench/row
B) UB Resistance – 30 Minute Cap: Medium Grip Bench Press @ 3111; x6-8; rest 60s
Bent Over Barbell Row @31X2; x6-8; rest 60s
x 3 Sets
+
directly into
+
Push Up or Ring Dip x 6-12; rest 60s
Ring Row x6-12; rest 60s
x 3 Sets
C) UB + Core: 10 Minute Amrap
1 Turkish Get Up/side *Tough
8-10 DB Curls
1 Turkish Get Up/side *Tough
12-20 Straight Legged Sit Ups

—–

Wednesday July 14, 2021
Title: Wednesday

Warmup: “See part A”

A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn’t need a warm up here – just dialing this in to make the isometrics a modification you can manage
-75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality – so transition with some intent here
-no score
B) MAP 10 – Isometric Focused: 6 Sets – on a 75s timer
Plank or Dead Bug
Slow Spin on Assault BIke
Jump Rope Singles
Row Easy
Side Plank (30s/side)
Walk or Jog

Row/AB; don’t write it on the whiteboard, but pay attention to your pace

—–

Thursday July 15, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

A) Notes: Lower body resistance here today, a decent amount of it
B1) Barbell RDL : x6-8; rest 60s
B2) Goblet Squat: x10-12; rest 90s between
x 4 Sets
C) Barbell Sumo Glute Bridge: 4×12-15; rest 60s between

*if this is too hard – perform as bodyweight
D) Hinge Pattern: for time
30 Calorie Row
30 Ball Slam
30 Russian KBS

*bias a hinge pattern here with the ball slam

—–

Friday July 16, 2021
Title: Friday

Warmup: Coaches choice warm up – throw a little Double under practice in there however

A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 5 – Cyclical Focused: 3 Minute Amrap
200m Run
30 Double Unders or 60 Singles
10 Calorie Assault BIke
1:30 Minute Rest
x 6 Sets

Start Date: 2021-07-03
End Date: 2021-07-09

Saturday July 3, 2021
Title: Saturday
Status: pending

A) Notes: Some upper body resistance, and full body muscle endurance work!
B) Skills Practice: Skills practice
We’ll be covering skills and modifications in the warm up for
-strict press
-three point row
-walking lunges
-ring rows
-russian kbs
-push ups
-Format for the workout
C) UB Resistance – 16 Minute Cap to warm up and finish: Strict Press @31X1; x7-9; rest 60s
Three Point Row @31X1; x6-8; rest 60s
x 3 Sets
D) FB Muscle Endurance: Teams of 2 – 20 Minute Amrap
10 Walking Lunges
10 Ring Rows
10 Russian KBS
10 Push Ups

*you’ll perform the entire set of 10/10/10/10 before your partner goes.
*choose movements that can be performed unbroken AND smooth

E) FB Muscle Endurance – Advanced: Teams of 2 – 20 Minute Amrap
10 Dual DB or KB Front Rack Walking Lunge
10 Dual DB or KB Cleans
10 Burpees

*choose this option only if you know these movements already and can perform them well.
*you’ll perform the entire set of 10/10/10 before moving on, choose weights that are tough, but you’re able to perform them unbroken

—–

Sunday July 4, 2021
REST DAY
Status: pending

—–

Monday July 5, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Consider that this should feel like a 40 minute pace to properly train it
-score reps for each amrap individually
B) MAP 7 – LB Focused: 10 Minute Amrap
20 Cal Assault BIke or Row
15 Wall Balls
9 TNG Deadlifts
rest/walk 7 Minutes
x 3 Sets

—–

Tuesday July 6, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -stick to the tempo, challenge what you’ve done over prior weeks
-score weight used for bench/row
B) UB Resistance – 20 Minute Cap: Medium Grip Bench Press @ 3111; x6-8; rest 60s
Bent Over Barbell Row @31X2; x6-8; rest 60s
x 5 Sets
C) UB + Core: 12 Minute Amrap
1 Turkish Get Up/side *Tough
10 Ring Rows
1 Turkish Get Up/side *Tough
10 Abmat Sit Ups

—–

Wednesday July 7, 2021
Title: Wednesday
Status: pending

Warmup: “See part A”

A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn’t need a warm up here – just dialing this in to make the isometrics a modification you can manage
-75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality – so transition with some intent here
-no score
B) MAP 10 – Isometric Focused: 6 Sets – on a 75s timer
Slow Spin on Assault BIke
Plank or Dead Bug
Row Easy
Jump Rope Singles
Walk
Side Plank (30s/side)

—–

Thursday July 8, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: Lower body resistance here today, a decent amount of it
B) Barbell RDL : 3×6-8; rest 2 Minutes Between
C) Goblet Squat: 3×10-12; rest 90s between
D) Barbell Sumo Glute Bridge: 3×15-20; rest 60s between

*if this is too hard – perform as bodyweight
E) Hinge Pattern: For Time
15.10.5
Ball Slam
Russian KBS

*bias a hinge pattern here with the ball slam

—–

Friday July 9, 2021
Title: Friday
Status: pending

Warmup: Coaches choice warm up – throw a little Double under practice in there however

A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 5 – Cyclical Focused: 3 Minute Amrap
200m Run
30 Double Unders or 60 Singles
10 Calorie Assault BIke
3 Minute Rest
x 5 Sets

Workout Log: CFSB – Class Programming
Start Date: 2021-06-28
End Date: 2021-07-02

Monday June 28, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Notes: Intent here is to choose movements that you can move through without hesistation, without stopping. There shouldn’t be much “coaching” needed.
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-Russian Kettlebell Swings
-Walking Lunges
-Assault Bike setup and etiquitte
-Format for the workout
C) Map 7 Aerobic Work: Teams of 2
10 Minute Amrap

While Partner 1 is on the Assault Bike

Partner 2 Performs
10 Russian Kettlebell Swings
10 Alternating Reverse Lunges
10 Abmat Sit Ups

Once partner 2 is finished, they switch.

rest 5 minutes between sets
x 2 Sets

—–

Tuesday June 29, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Notes: Choose weights that allow you to follow along with the tempo and rep range
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-Bench Press
-Ring Row
-Turkish Get Up
-Drag Curl
-Format for the workout
C) UB Resistance – 20 Minute Cap: *warm up with the first 2 sets

Bench Press @3111; x6-8; rest 60s
Ring Row @3111; x6-8; rest 60s
x 5 Sets
D) UB / Core: 10 Minute Amrap
2 Turkish Get Ups/side
10 Barbell Drag Curls

—–

Wednesday June 30, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Notes: Think of this as 40 minutes at a 2 hour pace
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-bear crawl
-SA carries
-Assault Bike
-Row
-Format for the workout
C) Map 10 Aerobic Work: Teams of 2
I go you go
40 Minute Amrap
100 yard Jog
10yd Bear Crawl – hips down
10 Cal Assault Bike
20yd/arm Single Arm KB or DB Front Rack Carry
10 Cal Row
20yd/arm Single Arm KB or DB Farmers Carry
D) Map 10 Aerobic – if it rains: Teams of 2
I go you go
40 Minute Amrap
10 Cal Bike
20 Quadruped Shoulder Taps
10 Cal Bike
10 Single Arm Front Rack Step Ups *switch at 5
10 Cal Bike
10 Single Arm DB Step Ups *switch at 5

—–

Thursday July 1, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Notes: Lets practice some lower body squat and bend resistance today!
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-DB RDL
-Goblet squat
-Glute Bridge
-Ball Slam
-Format for the workout
C) Dumbbell RDL: 3×6-8; rest 90s between
D) Goblet Squat: 3×10-12; rest 90s between
E) Glute Bridge: 2×15-20; rest 60s between

*this can be loaded if bodyweight is too easy
F) Ball Slam: Max Reps in 1 Minute
rest 1 minute
x 3 Sets

—–

Friday July 2, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Notes: Aerobic work in a faster gear, stay consistent!
B) Skills Practice: Skills practice
We’ll be covering skills and modifications in the warm up for
-no push up burpees
-jog
-bike
-Format for the workout
C) Map 5 Mixed Modal: 3 Minute Amrap
5 No Push Up Burpees
100 yard jog
5 No Push Up Burpees
100 yard jog
Bike remaining time
3 Minute Rest
x 5 Sets

Workout Log: CFSB – Class Programming
Start Date: 2021-06-19
End Date: 2021-06-25

Saturday June 19, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
40 yard sled push or plate push
15/12 Cal Assault Bike
100 yard walk
40 yard dual KB Front Rack Carry
200m Run
100 yard walk

—–

Sunday June 20, 2021
Title: Sunday MAP 10
Status: pending

A) MAP 10: 8 Sets

2 Minute Amrap
5 No Push Up Burpees
10 Russian KBS
30 Yard Jog (15out/back)

2 Minute Amrap
20 yard bear crawl
Row Remaining Time

2 Minute Amrap
14 Step Ups
Assault BIke remaining time

—–

Monday June 21, 2021
Title: Monday
Status: pending

Warmup: Score back squat on whiteboard
Coaches Choice Warm Up

A) Snatch: Choose one based on your skill level.

15 minute time cap

A. Squat Development
@3311; 5×6-8 Overhead Squat; rest 60-90s between sets
*light weight focus on quality movement.

B. Snatch Expression – Strength Speed
Snatch 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Back Squat: Every 2:30 x 4 Sets
@20X1; x10-12
C) UB Strength: 12 Minute Amrap
4 Strict Pronated Pull Ups
6 Supinated Barbell Bicep Curls
8 Single Arm DB/KB Press/arm

—–

Tuesday June 22, 2021
Title: Tuesday
Status: pending

Warmup: Score Deadlift on whiteboard
Coaches choice warm up

A) Clean – Warm Up: Choose one based on your skill level.

15 minute time cap

A. Pull Development in Clean
@32X2; 5×6-8 Hang Muscle Clean; rest 60-90s between sets
*light weight focus on quality movement.
*pause is at top of knee

B. Clean Expression – Strength Speed
Clean 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Deadlift: Every 2:30 x 4 Sets
@20X1; x 10-12
C) MAP 3 Aerobic Work – Cyclical: 1:30 Assault Bike, Row, or Run
1:30 Rest
x 5 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 23, 2021
Title: Wednesday
Status: pending

Warmup: Score – no score! enjoy 🙂
Coaches choice warm up

A) Jerk – Warm Up: Choose one based on your skill level.

15 minute time cap

A. Positional / Press Development
@31X3; 5×6-8 Press in split; rest 60-90s between sets
*light weight focus on quality movement.

B. Jerk Expression – Strength Speed
Split Jerk 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Horizontal Pull + SL + Core: 12 Minute Amrap
10 DB Bent Over Row
10 DB Reverse Lunges
15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar

—–

Thursday June 24, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice Warm Up

no score here either – work on interset repeatability – each 5 minute amrap should be within a few reps of each other

A) MAP 6 Aerobic Work: 5 Minute Amrap
10 Alternating DB Snatch
12/9 Cal Assault BIke
30 Double Unders or 60 Single Unders
+
rest 3 minutes
x 4 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 25, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice warm up

A1) 1 1/4 Close Grip Bench Press : x6-8; rest 45s
A2) Barbell Drag Curl: x6-8; rest 45s
x 8 Sets
B) UB AMRAP: 10 Minute Amrap
10-15 Strict Press
10-15 Dumbbell Face Pull
10-15 Lateral Raise

____

Saturday June 26, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice Warm Up

A) Grind: 5 Sets
15/12 Cal Assault Bike
40 Yard Plate push on turf
2/side Heavy Turkish get up
rest 1 minute
15/12 Cal Row
8 Devil Press
rest 1 minute

—–

Sunday June 27, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice warm up

A) 45 Minute Amrap: 20 Cal Bike
20 Cal Row
20 Step Ups
50 JR Singles
5 No Push Up Burpees
10 Yard Bear Crawl
120 Yard Jog on turf

Notes about this week: https://www.loom.com/share/79b9c9691b4345a4a318c2f78b21dd98

Workout Log: CFSB – Class Programming
Start Date: 2021-06-12
End Date: 2021-06-18

Saturday June 12, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
30 yard sled push or plate push
15/12 Cal Assault Bike
200m Run
30 yard farmers carry
3 Minute Walk

—–

Sunday June 13, 2021
Title: Sunday MAP 10

A) MAP 10: 6 Sets
1:45 at each
Amrap 3 No Push Up Burpees + 2×20 Yard Shuttle
Row
Assault Bike

1 shuttle = 20 out, 20 back.

—–

Monday June 14, 2021
Title: Monday

Warmup: Score back squat on whiteboard
Coaches Choice Warm Up

A) Snatch: Choose one based on your skill level.

15 minute time cap

A. Squat Development
@3311; 5×6-8 Overhead Squat; rest 60-90s between sets
*light weight focus on quality movement.

B. Snatch Expression – Strength Speed
Snatch 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Back Squat: Every 2:30 x 4 Sets
@30X1; x8-10
C) UB Strength: Mixed Grip Grip Pull Ups x 8-10; rest 60s
Seated DB Strict Press x 8-10; rest 60s
x 3 Sets

*switch grip each time on the bar

—–

Tuesday June 15, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard
Coaches choice warm up

A) Clean – Warm Up: Choose one based on your skill level.

15 minute time cap

A. Pull Development in Clean
@32X2; 5×6-8 Hang Muscle Clean; rest 60-90s between sets
*light weight focus on quality movement.
*pause is at top of knee

B. Clean Expression – Strength Speed
Clean 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Deadlift: Every 2:30 x 4 Sets
@30X1; x 8-10
C) MAP 4 Aerobic Work – Cyclical: 2 Minute Assault Bike, Row, or Run
2 Minute Rest
x 4 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 16, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂
Coaches choice warm up

A) Jerk – Warm Up: Choose one based on your skill level.

15 minute time cap

A. Positional / Press Development
@31X3; 5×6-8 Press in split; rest 60-90s between sets
*light weight focus on quality movement.

B. Jerk Expression – Strength Speed
Split Jerk 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Horizontal Pull + Single Leg Squat + Core: 3 Sets for quality
8-10 Dumbbell Elbowing Row
8-10 Front Foot Elevated Goblet Split Squat
15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar

*Elevate foot 2-4″ off the ground

—–

Thursday June 17, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on interset repeatability – each 5 minute amrap should be within a few reps of each other

A) MAP 6 Aerobic Work: 5 Minute Amrap
20 Alternating DB Snatch
15/12 Cal Assault BIke
30 Double Unders or 60 Single Unders
+
rest 5 minutes
x 4 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 18, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Incline Barbell Bench Press: *slight incline – #45 under the bench
x6-8; rest 45s
A2) Top Down DB Curl: x6-8/arm; rest 45s
x 8 Sets
B) UB AMRAP: 10 Minute Amrap
10-15 Bent Over rear Delt Raise
10-15 Strict Press
10-15 Lateral Raise

Saturday June 5, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
20/15 Cal Assault Bike
50 yard sled push or plate push
400m Run
50 yard farmers carry
2 Minute Walk

—–

Sunday June 6, 2021
Title: Sunday MAP 10

A) MAP 10: 7 Sets
1:30 at each
Row
Down Up
Assault Bike
Jog
JR Singles

—–

Monday June 7, 2021
Title: Monday

Warmup: Score back squat on whiteboard

A) Snatch – Warm Up: Work through teaching these movements with a 15 minute time cap

Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance
Snatch Balance
Hang Snatch

B) Back Squat: Every 2:30 x 5 Sets
@3111; x6
C) UB Strength: Supinated Grip Pull Ups x 8-10; rest 60s
Seated Arnold Press x 8-10; rest 60s
x 4 Sets

*these pull ups can be banded

—–

Tuesday June 8, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 5 Sets
@3111; x 6
C) MAP 4 Aerobic Work – Cyclical: 2 Minute Assault Bike, Row, or Run
2 Minute Rest
x 4 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 9, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Goblet Landmine Row
8-10 Front Foot Elevated DB or KB Split Squats
15-20 Tuck Ups or V-Ups

*Elevate foot 2-4″ off the ground

—–

Thursday June 10, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 8 Minute Amrap
15/12 Cal Assault BIke
16 Alternating DB Snatch
16 Prisoner Step Ups
+
rest 8 minutes
x 3 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 11, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Wide Grip Bench Press: x6-8; rest 45s
A2) Barbell Drag Curl: x6-8; rest 45s
x 8 Sets
B) UB AMRAP: 10 Minute Amrap
12-15 Three Point Row
12-15 Front Raise
12-15 Lateral Raise

Saturday May 29, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
15/12 Cal Assault Bike
60 yard sled push or plate push
300m Run
50 yard farmers carry
2 Minute Walk

—–

Sunday May 30, 2021
Title: Sunday MAP 10

A) MAP 10: 8 Sets
1:15 at each
Assault BIke
Down Up
Row
JR Singles
Jog

—–

Monday May 31, 2021
REST DAY
Memorial Day Murph!

—–

Tuesday June 1, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@3133; x 4
C) MAP 5 Aerobic Work – Cyclical: 3 Minute Assault Bike, Row, or Run
3 Minute Rest
x 3 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 2, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Bent Over Barbell Row
8-10 DB or KB Split Squats
15-20 Tuck Ups

—–

Thursday June 3, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 8 Minute Amrap
21 Cal Assault BIke
15 Russian KBS
9 Front Squats pulled from floor
+
rest 8 minutes
x 3 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 4, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Medium Grip Bench Press: x5; rest 45s
A2) Barbell Reverse Curl: x6-8; rest 45s
x 7 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 Ring Bicep Curls
15-20 Chest Elevated Push Up

Workout Log: CFSB – Class Programming
Start Date: 2021-05-21
End Date: 2021-05-28

Friday May 21, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Close Grip Bench Press: x5; rest 60s
A2) Barbell Drag Curl: x6-8; rest 60s
x 6 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 UB Archer Ring Row – Alternating; rest 30s
15-20 UB Narrow Grip – Elevated Push Ups; rest 30s

—–

Saturday May 22, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 25 Minute Amrap
250m Row
15 Russian KBS
25 Yard Farmers Carry
300m Jog
25 Yard Farmers Carry
15 Russian KBS

—–

Sunday May 23, 2021
Title: Sunday MAP 10

A) MAP 10: 60 Minute Amrap
10 Cal Assault BIke
30 Yard/arm Mixed Rack Overhead Carry
10 Cal Assault BIke
30s Plank on Hands
10 Cal Assault BIke
15m Bear Crawl

—–

Monday May 24, 2021
Title: Monday

Warmup: Score back squat on whiteboard

A) Snatch – Warm Up: Work through teaching these movements with a 15 minute time cap

Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance
Snatch Balance
Hang Snatch

B) Back Squat: Every 2:30 x 4 Sets
@4441; x4
C) UB Strength: Commando Pull Ups x 8-10 Alternating; rest 60s
Dual DB Z-Press x 8-10; rest 60s
x 4 Sets

*these pull ups can be banded

—–

Tuesday May 25, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@4144; x 4
C) MAP 5 Aerobic Work – Cyclical: 5 Minute Assault Bike, Row, or Run
3 Minute Rest
x 2 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday May 26, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
6-8 Three Point DB Row
8 Front Rack Landmine Split Squats/side
12-15 Weighted Sit Ups

—–

Thursday May 27, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 8 Minute Amrap
21 Cal Assault BIke
15 Wall Balls
8 TNG Deadlifts – light
+
rest 8 minutes
x 3 Sets

—–

Friday May 28, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Wide Grip Bench Press: x5; rest 45s
A2) Barbell Bicep Curls: x6-8; rest 45s
x 7 Sets
B) UB AMRAP: 10 Minute Amrap
12-15/Side Single Arm Ring Row
12-15/Side Tricep Kickbacks