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Programming 2.13 – 2.19

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Workout Log: CFSB - Class Programming Start Date: 2021-02-13 End Date: 2021-02-19 Saturday February 13, 2021 Title: Saturday A) MAP 10: 45 Min Amrap 10 Walking Lunges in your box 10 Tuck Ups 50 JR Singles 5/Single Arm Russian KB Swing/side 2 Trips Forward/Reverse Bear Crawls in your box 15 Cal Assault Bike *for the bear crawls, touch the lines with your toes on the reverse crawl, and your hands on the forward ----- Sunday February 14, 2021 Title: Sunday A) Snatch Work: 60 Minutes of Snatch Skill work ----- Monday February 15, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: *Coaches Choice warm up B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 1.1.1.1.1 or Deadlift 3.3.3.2.2 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Assessment and Notes: -6 Push Ups @ 3111; if you cannot perform this, choose a no push up burpee -If you are not confident jumping, step over D) Push Focused: 12 Minute Amrap 6 Push Press; moderate 8 Lateral Burpee Over Bar 12 Alternating DB Snatches *light/smooth weight 15 Abmat Sit Ups *if you don't have solid push ups, choose a No Push Up Burpee ----- Tuesday February 16, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x2.2.2.2.2 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 Mixed Grip Pull Up *switch grip each round *alternating rounds between 10 Reverse Lunges in place and 10 Arms Overhead Air Squats 30 Double Unders rest 30s ----- Wednesday February 17, 2021 Title: Wednesday Warmup: Whiteboard Score I don't need a score for the whiteboard, but I'm looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here :) We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: *see if you can keep last weeks pace with less rest! 3 Minute Assault Bike 1:30 Rest x 3 Sets 3 Minute Row 1:30 Rest x 3 Sets 3 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 1:30 Rest x 3 Sets ----- Thursday February 18, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: *Coaches Choice warm up B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 3.3.3.2.2 *build slightly across sets C) Bend Focused Accumulation: 12 Minute Amrap @3010; 8 TNG Deadlifts; moderate 8 Box Jumps with Step Down 16 Abmat Sit Ups ----- Friday February 19, 2021 Title: Friday Warmup: Whiteboard Score -Bent Row -time A) Warm Up: *Coaches Choice warm up B) Horizontal Pull - 12 minutes: Every 90s x 8 Sets @10X3; Supinated Grip Bent Over Row x 3; keep all tough but pretty C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap 3k Bike directly into 4 Sets 8 Three Point Rows/arm 12 Goblet Squats *choose weights that are tough but unbroken  

Programming 2.6 – 2.12

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Workout Log: CFSB - Class Programming Start Date: 2021-02-06 End Date: 2021-02-12 Saturday February 6, 2021 Title: MAP 10 A) MAP 10: 45 Min Amrap 20 Cal Assault Bike 16 Alternating Pike Shoulder Taps 50 JR Singles 20s/arm Mixed Rack Overhead HOLD (not carry) 12 Kettlebell Good Mornings ----- Sunday February 7, 2021 Title: Saturday A) Snatch Work: 60 Minutes of Snatch Skill work ----- Monday February 8, 2021 Title: Monday Warmup: Whiteboard Score -Heaviest Floor Press -Total Reps C A) Warm Up: Take a few moments to cover the movements below, then perform + 8 Minute Amrap 5 Light DL @3010 5 Perfect push ups @ 3111 50 Jump Rope Singles *use the push up in the warm up to decide whether you should or should not be doing full burpees. B) Horizontal Push - 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press @2112 5x6-8 *note the change in tempo, this should change things quite a bit :) C) Bend + Push Accumulation: 12 Min Amrap 6 Double Push Up Burpee Over Bar @3010; 8 TNG Barbell Deadlifts 30 Double Unders or 60 Singles *choose weights you can move continuously with *note that I added the "over bar" on the burpee ----- Tuesday February 9, 2021 Title: Tuesday Warmup: Whiteboard Score -Total # of pull ups -Thruster Weight A) Warm Up: 5/Side Quadruped Plank Row *light 10 Alternating Childs Pose with T-spine rotation 12 Reverse Lunges B) Vertical Pull - 12 Min Amrap: *challenge your score from a couple weeks ago *tempo is now @3011 Max Sets in 12 minutes of Max Reps Strict Pull Ups; rest 60s or Max Banded Pull Ups; rest 60s (start with something you can confidently hit 6-8 with UNDER CONTROL) *banded pull ups are okay for this one C) Squat + Pull Accumulation: *focus here is on quality of movement - no shitty thrusters *these ranges are unbroken 15 Minute Cap 12 Thrusters 10-12 Three Point Rows/arm rest 60s x 4 Sets ----- Wednesday February 10, 2021 Title: Wednesday Warmup: Whiteboard Score I don't need a score for the whiteboard, but I'm looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here :) We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: *again this week, practice your pacing 3 Minute Assault Bike 2 Minute Rest x 3 Sets 3 Minute Row 2 Minute Rest x 3 Sets 3 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 2 Minute Rest x3 Sets ----- Thursday February 11, 2021 Title: Thursday Warmup: Whiteboard Score -PS or DL Weight -Slowest and Fastest time for C A) Warm Up: Coaches Choice Warm Up B) Bend Focused - 20 Minutes to Warm Up and Finish: Power Snatch + Full Snatch 5x1+1 or @3131; Deadlift 5.5.5.5.5 *You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push + Bend Accumulation: 4 Sets for time(s) - 14 Minute Cap 10 Unbroken Push Press 15 Unbroken Russian Kettlebell Swings 15 Abmat sit Ups rest 60s between sets *looking for consistent round times here ----- Friday February 12, 2021 Title: Friday Warmup: Whiteboard Score -Front Squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: @3111 Front Squat 5x 4-6 *build slightly across sets C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago EMOM x 5 Sets Minute 1: 8 Dead Bug Pullovers Minute 2: 8-10 Barbell Curls Minute 3: 6-8 Box Jumps with Step Down -----

Programming 1.30 – 2.5

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Saturday January 30, 2021 Title: MAP 10 Status: pending A) MAP 10: 45 Min Amrap 20 Cal Assault Bike 16 Alternating Pike Shoulder Taps 50 JR Singles 20s/arm Mixed Rack Overhead HOLD (not carry) 12 Kettlebell Good Mornings ----- Sunday January 31, 2021 Title: Saturday A) Snatch Work: 60 Minutes of Snatch Skill work ----- Monday February 1, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: 9 Min Amrap; increase pace every 3 minutes - end moderate 10 Cal Assault Bike; let the cals roll up 3 No Push Up Burpees Over Bar 5 American KBS 8 Abmat Sit Ups + After this take a moment to warm up the power clean patterns B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 2.2.2.2.2 or Deadlift 3.3.3.3.3 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused: 10 Minute Amrap 6 Burpee Box Jumps 8 Push Press; moderate 12 Alternating DB Snatches *light/smooth weight *if you don't have solid push ups, choose a No Push Up Burpee ----- Tuesday February 2, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x 3.3.3.3.3 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 UB Strict Pull Ups 16 Reverse Lunges in place or Goblet Reverse Lunge 30 Double Unders rest 30s ----- Wednesday February 3, 2021 Title: Wednesday Warmup: Whiteboard Score I don't need a score for the whiteboard, but I'm looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here :) We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: 3 Minute Assault Bike 2 Minute Rest x 3 Sets 3 Minute Row 2 Minute Rest x 3 Sets 3 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with ----- Thursday February 4, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: 9 Min Amrap 2/side Turkish Get Ups 10 Doubles or 30 Singles 30s Plank on hands + After this take a moment to practice TNG Deadlifts with a light weight B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 3.3.3.3.3 *build slightly across sets C) Bend Focused Accumulation: 10 Minute Amrap 8 TNG Deadlifts; moderate 12 Abmat Sit Ups 8 Box Jumps with Step Down ----- Friday February 5, 2021 Title: Friday Warmup: Whiteboard Score -Bent Row -time A) Warm Up: 9 Minute Amrap 8 Goblet Good Mornings 4 Split Squats/side *unweighted 20s Side Plank Hold/side B) Horizontal Pull - 12 minutes: Every 75s x 8 Sets Supinated Grip Bent Over Row x 3; keep all tough but pretty C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap 2k Bike directly into 4 Sets 8 Three Point Rows/arm 12 Goblet Squats *choose weights that are tough but unbroken -----  

Programming 1.23 – 1.29

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Saturday January 23, 2021 Title: MAP 10 A) MAP 10: 45 Min Amrap 20 Cal Assault Bike 12 Alternating Plank Shoulder Taps 50 JR Singles 20s/arm Mixed Rack Overhead HOLD (not carry) ----- Sunday January 24, 2021 Title: Saturday A) Snatch Work: 60 Minutes of Snatch Skill work ----- Monday January 25, 2021 Title: Monday Warmup: Whiteboard Score -Heaviest Floor Press -Total Reps C A) Warm Up: Take a few moments to cover the movements below, then perform + 4 Sets, increasing in pace - 7 min cap 6 Alternating DB Muscle Snatch 4 Quality Burpees 6 Box Step Up and Overs with same DB rest 30s between B) Horizontal Push - 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press 5x6-8 *keep these sets moderate to tough in the range C) Bend + Push Accumulation: 12 Min Amrap 6 Double Push Up Burpees 12 Single Arm Dumbbell Muscle Snatch 30 Double Unders or 60 Singles *choose weights you can move continuously with ----- Tuesday January 26, 2021 Title: Tuesday Warmup: Whiteboard Score -Total # of pull ups -Thruster Weight A) Warm Up: 5/Side Quadruped Plank Row *light 10 Alternating Childs Pose with T-spine rotation 12 Reverse Lunges B) Vertical Pull - 12 Min Amrap: *challenge your score from a couple weeks ago Max Sets in 12 minutes of Max Reps Strict Pull Ups; rest 60s or Max Banded Pull Ups; rest 60s (start with something you can confidently hit 10 with UNDER CONTROL) *banded pull ups are okay for this one C) Squat + Pull Accumulation: 15 Minute Cap 12 Thrusters rest 30s 10-12 Three Point Rows/arm rest 60s x 4 Sets *these ranges are unbroken ----- Wednesday January 27, 2021 Title: Wednesday Warmup: Whiteboard score Total reps for amrap A, and total reps for amrap B A) Warm Up: Coaches choice warm up B) MAP 5: 12 Minute Amrap 10 No Push Up Burpees 10 Alternating Single Arm DB Power Clean 10 Cal Assault Bike + rest 12 minutes + 12 Min Amrap 10 Air Squats 10 Abmat Sit Ups 30 Double Unders or Singes ----- Thursday January 28, 2021 Title: Thursday Warmup: Whiteboard Score -PS or DL Weight -Slowest and Fastest time for C A) Warm Up: Coaches Choice Warm Up B) Bend Focused - 20 Minutes to Warm Up and Finish: Power Snatch 2.2.2.2.2 or Deadlift 5.5.5.4.3 *You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push + Bend Accumulation: 5 Sets for time(s) - 14 Minute Cap 10 Unbroken Push Press 15 Unbroken Russian Kettlebell Swings rest 60s between sets *looking for consistent round times here ----- Friday January 29, 2021 Title: Friday Warmup: Whiteboard Score -Front Squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat x 5.5.5.4.3 *build slightly across sets C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago EMOM x 5 Sets Minute 1: 10 Dead Bug Pullovers Minute 2: 10-12 Barbell Curls Minute 3: 8-10 Box Jumps with Step Down

Programming 1.15 – 1.22

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Friday January 15, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat x 5.5.5.5.5 *build slightly across sets C) Pull + Squat Accumulation: EMOM x 4 Sets Minute 1: 10 Dead Bug Pullovers Minute 2: 10-12 Barbell Curls Minute 3: 8-10 Box Jumps with Step Down ----- Saturday January 16, 2021 Title: Full Body Chipper A) Full Body Chipper Work: 4 Sets For time 20 Wall Ball 20 Russian KBS 10/side KB Clean to Push Press 20 Abmat sit Ups ----- Sunday January 17, 2021 Title: Map 10 A) Notes: Lets speed this up a little B) Map 10: 10 Sets 30s Jog 30s Rest + rest 5 minutes after last set + 10 Sets 30s Row 30s Rest + rest 5 minutes after last set + 10 Sets 30s Bike 30s Rest ----- Monday January 18, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: 9 Min Amrap; increase pace every 3 minutes - end moderate 10 Cal Assault Bike; let the cals roll up 3 No Push Up Burpees Over Bar 5 American KBS 8 Abmat Sit Ups + After this take a moment to warm up the power clean patterns B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 3.3.3.3.3 or Deadlift 5.5.5.5.5 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused: 10 Minute Amrap 5 Push Press; moderate 5 Burpees over Bar 10.20.30... American KBS *for this workout, every round you complete, increase your KBS number by 10 ----- Tuesday January 19, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x 5.5.5.5.5 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 UB Strict Pull Ups 16 Reverse Lunges in place or Goblet Reverse Lunge rest 30s ----- Wednesday January 20, 2021 Title: Wednesday Warmup: Whiteboard Score No score, although you should have tracked last week and should be able to dial this in a bit more - we want consistency here! We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: 6 Minute Amrap 10 No Push Up Burpees 10 Alternating Single Arm DB Power Clean 10 Cal Assault Bike rest 6 minutes x 2 Sets + 6 Min Amrap 10 Air Squats 10 Abmat Sit Ups 30 Double Unders or Singes rest 6 minutes x 2 Sets ----- Thursday January 21, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: 9 Min Amrap 2/side Turkish Get Ups 10 Doubles or 30 Singles 30s Plank on hands + After this take a moment to practice TNG Deadlifts with a light weight B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 5.5.5.5.5 *build slightly across sets C) Bend Focused Accumulation: 8 Minute Amrap 8 TNG Deadlifts; moderate 12 Box Jumps with Step Down ----- Friday January 22, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: 9 Minute Amrap 8 Goblet Good Mornings 4 Split Squats/side *unweighted 20s Side Plank Hold/side B) Horizontal Pull - 12 minutes: Every 90s x 8 Sets Supinated Grip Bent Over Row x 5; keep all tough but pretty C) Squat Focused Accumulation: 4-5 Sets - 12 Minute Cap 10 Goblet Squats *tough 10 Box Step Up and Over *use a single KB or DB - hold it however you'd like rest 60s

Programming 1.9 – 1.15

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Workout Log: CFSB - Class Programming Start Date: 2021-01-09 End Date: 2021-01-15 Saturday January 9, 2021 Title: Full Body Chipper A) Full Body Chipper Work: 4 Sets 6 Minutes to Perform 20 Wall Ball 20 Russian KBS 10/side KB Clean to Push Press 20 Abmat sit Ups ----- Sunday January 10, 2021 Title: Map 10 A) Notes: Lets speed this up a little B) Map 10: 10 Sets 60s Jog 30s Transition 60s Row 30s Transition 60s Bike 30s Transition ----- Monday January 11, 2021 Title: Monday Warmup: Whiteboard Score -Heaviest Floor Press -Total Reps C A) Warm Up: Take a few moments to cover the movements below, then perform + 4 Sets, increasing in pace - 7 min cap 6 Alternating DB Muscle Snatch 4 Quality Burpees 6 Box Step Up and Overs with same DB rest 30s between B) Horizontal Push - 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press 5x8-12 *keep these sets moderate to tough in the range C) Bend + Push Accumulation: 12 Min Amrap 8 Hand Release Burpees 8 Box Step Up and Overs w/DB Snatch Weight 16 Single Arm Dumbbell Muscle Snatch *use a single DB for the step up and over, hold it however you'd like *choose weights you can move continuously with ----- Tuesday January 12, 2021 Title: Tuesday Warmup: Whiteboard Score -Total # of pull ups -Thruster Weight A) Warm Up: 5/Side Quadruped Plank Row *light 10 Alternating Childs Pose with T-spine rotation 12 Reverse Lunges B) Vertical Pull - 12 Min Amrap: Max Sets in 12 minutes of Max Reps Strict Pull Ups; rest 60s or Max Banded Pull Ups; rest 60s (start with something you can confidently hit 10 with UNDER CONTROL) *banded pull ups are okay for this one C) Squat + Pull Accumulation: 15 Minute Cap 10 Thrusters rest 30s 8-10 Three Point Rows/arm rest 60s x 4 Sets *these ranges are unbroken ----- Wednesday January 13, 2021 Title: Wednesday Warmup: Whiteboard Score No score, although you should have tracked last week and should be able to dial this in a bit more - we want consistency here! We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5 - Aerobic Work: 3 Min Amrap 10 Alternating Single Arm DB Power Clean 10 Reverse Lunges 3 Minute Rest x 2 Sets + 3 Minute Amrap 10 No Push Up Burpees 10 Abmat Sit Ups 3 Minute Rest x 2 Sets + directly into + 3 Min Amrap 10 Cal Assault Bike 30 Double Unders or 60 Singles 3 Minute Rest x 2 Sets ----- Thursday January 14, 2021 Title: Thursday Warmup: Whiteboard Score -PS or DL Weight -Time A) Warm Up: Coaches Choice Warm Up B) Bend Focused - 20 Minutes to Warm Up and Finish: Power Snatch 3.3.3.3.3 or Deadlift 5.5.5.5.5 *You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push + Bend Accumulation: For Time - 9 Min Cap 10.9.8.7.6.5.4.3.2.1 Push Press; light to moderate weight, all unbroken Russian Kettlebell Swing; tough weight ----- Friday January 15, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat x 5.5.5.5.5 *build slightly across sets C) Pull + Squat Accumulation: EMOM x 4 Sets Minute 1: 10 Dead Bug Pullovers Minute 2: 10-12 Barbell Curls Minute 3: 8-10 Box Jumps with Step Down  

Programming 1.4 – 1.8

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Workout Log: CFSB - Class Programming Start Date: 2021-01-04 End Date: 2021-01-08 Monday January 4, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: 9 Min Amrap; increase pace every 3 minutes - end moderate 10 Cal Assault Bike; let the cals roll up 3 No Push Up Burpees Over Bar 5 American KBS 8 Abmat Sit Ups + After this take a moment to warm up the power clean patterns B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 3.3.3.3.3 or Deadlift 5.5.5.5.5 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused Accumulation - 9 Minute Cap: 4 Sets for time - 9 Minute Cap 5 Push Press; moderate 15 American KBS 5 Burpees over Bar ----- Tuesday January 5, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x 5.5.5.5.5 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 UB Strict Pull Ups 15 Cal Assault Bike; you may roll up the calories rest 60s ----- Wednesday January 6, 2021 Title: Wednesday Warmup: Whiteboard Score No score, although you should have tracked last week and should be able to dial this in a bit more - we want consistency here! We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: 3 Minute Amrap 10 No Push Up Burpees 10 Cal Assault Bike 3 Minute Rest x 2 Sets + directly into + 3 Min Amrap 10 Alternating Single Arm DB Power Clean 30 Double Unders or 60 Singles 3 Minute Rest x 2 Sets + 3 Min Amrap 10 Reverse Lunges 10 Abmat Sit Ups 3 Minute Rest x 2 Sets ----- Thursday January 7, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: 9 Min Amrap 2/side Turkish Get Ups 10 Doubles or 30 Singles 30s Plank on hands + After this take a moment to practice TNG Deadlifts with a light weight B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 5.5.5.5.5 *build slightly across sets C) Bend Focused Accumulation: 5 Sets; 8 Minute Cap 8 TNG Deadlifts; moderate 30 Double Unders or 90 Singles ----- Friday January 8, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: 9 Minute Amrap 8 Goblet Good Mornings 4 Split Squats/side *unweighted 20s Side Plank Hold/side B) Horizontal Pull - 12 minutes: Every 90s x 8 Sets Supinated Grip Bent Over Row x 5; keep all tough but pretty C) Squat Focused Accumulation: 4-5 Sets - 12 Minute Cap 10 Goblet Squats *tough 10 Box Step Up and Over *no weight rest 60s

Programming 12.28 – 1.3

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Workout Log: CFSB - Class Programming Start Date: 2020-12-28 End Date: 2021-01-03 Monday December 28, 2020 Title: Monday Warmup: Every 2 minutes x 5 Sets 8 American KBS 30s Assault Bike 3 Burpee Box Jumps *speed up each round, choose modifications that allow you to do so rd 1: easy rd2: easy rd3: moderate rd4: moderate rd5:tough A) Notes: Score floor press weight and total reps today B) Push - 15 Minutes to warm up and finish: Floor Press 3.3.3.3.3 or Floor Press 8.8.8.8.8 *choose 8's if you cannot hit your bodyweight for 3 reps *build slightly across sets C) Bend/Push Focused Conditioning: 15 Min Amrap 30 American KBS 20 Cal Assault Bike 10 Burpee Box Jumps *choose row for more advanced athletes *score ----- Tuesday December 29, 2020 Title: Tuesday Warmup: 10 Minute AMRAP 50 JR Singles 8 Empty Barbell RDL 10 Air Squats A) Pull - 15 minutes to warm up and finish: Bent Over Barbell Row @30X2; 5x8 *all sets tough - but honor the tempo B) Squat/Pull Focused Conditioning: x 7 Sets 60s to perform 5 Unbroken Strict Pull Ups Max Wall Balls in time remaining 60s Rest Mods: -if 5 strict pull ups is too easy perform 5 weighted pull ups -if 5 strict pull ups is too hard, perform 10 ring rows Notes transition with some hustle moving from pull ups to wall balls ----- Wednesday December 30, 2020 Title: Wednesday Warmup: Take a few moments to go over the moments, then perform some practice with the movements in rounds of increasing pace + 4 Reverse Lunges 4 Abmat Sit Ups 4 No Push Up Burpees 20s Assault Bike 4 Single Arm DB Power Clean 10 Doubles or 20 Singles x 3 Sets of practice work A) MAP 5: 3 Min Amrap 10 Reverse Lunges 10 Abmat Sit Ups 3 Minute Rest x 2 Sets directly into 3 Minute Amrap 10 No Push Up Burpees 10 Cal Assault Bike 3 Minute Rest x 2 Sets directly into 3 Min Amrap 10 Alternating Single Arm DB Power Clean 30 Double Unders or 60 Singles 3 Minute Rest x 2 Sets ----- Thursday December 31, 2020 REST DAY ----- Friday January 1, 2021 Happy New Year! ----- Saturday January 2, 2021 Title: Full Body A) Full Body: 4 Sets 8 Minutes to Perform 20 Wall Ball 15 Three Point DB Row/arm 20 Abmat sit Ups 20 Russian KBS 15 DB or KB Push Press x Side 20 Alternating Russian Twists rest remaining time ----- Sunday January 3, 2021 Title: Map 10 A) ¬†Lets speed this up a little B) Map 10: 8 Sets 90s Jog 30s Transition 90s Row 30s Transition 90s Bike 30s Transition  

Programming 12.21 – 12.27

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Workout Log: CFSB - Class Programming Start Date: 2020-12-21 End Date: 2020-12-27 Monday December 21, 2020 Title: Monday Warmup: 3 Minute Easy Assault Bike + EMOM x 4 Minutes 20s Bike 3 No Push Up Burpees *build in pace each set of bike - end at a tough pace + SKILL FOCUS 7-10 Minutes working on the basics - PVC or light bar Deadlift A) Notes: whiteboard: score deadlift or RDL weight, then score total reps for the amrap (along with the weight you floor pressed at) B) Bend - 15 Minutes to warm up and finish: Deadlift x 3.3.3.3.3 or Romanian Deadlift x 5.5.5.5.5 *build across sets C) 15 Min Amrap: 8 Floor Press 10 No Push Up Burpees Over Bar *lateral 20/16 Cal Assault Bike ----- Tuesday December 22, 2020 Title: Tuesday Warmup: 60s Jump Rope Singles 4 Alternating Spiderman with Vertical Reach *pause for about a 3 count in each position x 4 Sets + SKILL FOCUS 7-10 Minutes to work on the basics Air Squat A) Note: Whiteboard Score: score Back squat or goblet squat weight, then score total time or total reps performed for part C B) Squat - 15 Minutes to warm up and finish: Back Squat x 3.3.3.3.3 or Goblet Squat x10.10.10.10.10 *build across sets C) For Time - 12 Min Cap: 50 Calorie Row 50 Box Step Ups 50 Double Unders or 150 Singles 50 Box Step Ups ----- Wednesday December 23, 2020 Title: Wednesday - 12 Days of Xmas A) Option 1 - 40 minute cap: 10 Cal Bike 2 Deadlift 3 Push Ups 4 No Push Burpees 5 Abmat Sit Ups 6 DB Snatch 7 DB Goblet Squat 8 DB Three Point Row /side 9 Box Jumps 10 Russian KBS 11 DB Push Press/arm 120 Jump Rope Singles *choose weights and modifications that you can crush. *if you are moving fast enough, and your screen stays on - you may roll your calories up People will need a Bike Barbell Abmat DB -must be same weight across board Box KB Jump Rope B) Option 2 - 40 minute cap: 10 Cal Row 2 Hang Power Clean *at 55-65% of PP 3 Push Ups 4 Burpees 5 Toes to Bar 6 KB Snatch 7 KB Goblet Squat 8 Kipping Pull Ups 9 Box Jumps 10 Russian KBS 11 Push Press *same HPC weight 120 Double Unders *only choose this option if you can perform everything Rx People will need a Rower Barbell KB - same weight across the board Box Jump Rope *pick a spot near or under the pull up bar ----- Thursday December 24, 2020 REST DAY ----- Friday December 25, 2020 REST DAY Status: pending ----- Saturday December 26, 2020 Title: Full Body EMOM A) EMOM Full Body: Every 4 minutes x 32 Minutes Odd Rounds 4 Minutes to Perform 20 Wall Ball 20 Abmat sit Ups 15 Three Point DB Row/arm rest remaining time Even Rounds 4 Minutes to perform 20 Russian KBS 20 Alternating Russian Twists 15 DB or KB Push Press x Side rest remaining time ----- Sunday December 27, 2020 Title: Map 10 A) Technique: One more week or practice :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike  

Programming 12.14 – 12.20

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Monday December 14, 2020 Title: Monday A) Warm Up: 10 Min Amrap 12 Alternating Single Leg Cone Touch 3 Arms Only Inchworms 30 JR Singles 30s Assault Bike Notes *you don't need a cone, just imagine one there, lol - wherever you can keep a good back position to B) Bend - 15 Minute cap: Option 1: Romanian Deadlift @ 3111; 4-5x3; rest 2 minutes between Option 2: Deadlift @3111; 4-5x3; rest 2 minutes between *choose option 2 only if you have a beautiful position on an RDL *score weight on whiteboard *use the higher range of sets if you could use some practice with the movements *you may build slightly across C) Mixed Modal Lower Body: 15 Min Amrap 15/12 Cal Bike 30 Double Unders or 90 Singles 16 American KBS 16 Reverse Lunges rest 30s between sets *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday December 15, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap @3111; 5 Goblet Squats; moderate 5 Jump squats 10 Prone Alternating Scratch 10 Slow Dead Bug with single arm overthead reach B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 7.7.5.5.3; rest 90-120s between *score weight for the 3 on the whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: 10 No Push Up Burpees @3111; 6-10 Strict Pull Ups x6-8 Left Arm Standing Arnold Press x6-8 Right Arm Standing Arnold Press rest 60s *all sets tough *no score for whiteboard *bands or ring rows are okay - you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom ----- Wednesday December 16, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee High Hang x 5-7 Sets Above Knee High Hang Muscle Clean Full Squat x 5-7 Sets B) Skill: 10 Minutes Practicing / Working up in the complex 2 Push Jerk *the press has been removed - more push jerks - should allow some slightly heavier loading. C) Bend + Push w/ Breathing: 7 Sets @ the top of a 2:00 mark Deadlift TNG x 5 Push Up or Ring Dips x 8-10 Assault Bike remaining time for calories *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your total calories - you may let the calories roll up each set ----- Thursday December 17, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee High Hang x 5-7 Sets Above Knee High Hang Muscle Snatch Overhead Squat x 5-7 Sets B) Aerobic: Group 1: 15 Min Amrap 30 Step Up and Over 15 Ball Slams 15 Abmat Sit Ups 5 Minute Transition between groups Group 2: 15 Min Amrap 20 Calorie Row 15 American KBS 30 Doubles or 90 Singles ----- Friday December 18, 2020 Title: Friday A) Warm Up - Gymnastics Core: 10 Min Amrap 10 Hollow Hold Scissor Kicks L/R=1 10 Superman Flutter Kicks L/R=1 10 Min Amrap 10 Alternating Wall Facing Shoulder Taps 10 L-sit flutter kicks *on bar L/R = 1 MODIFICATIONS Hollow 30-60s Hollow Hold Superman 30-60s Prisoner Superman Hold wall Facing ST 20 Alternating Box Shoulder taps 30-60s Box HS Hold Hanging Flutter 30-60s Tuck or L-sit Hold B) Front Rack Split Squat: *all tempo is now TNG - 3010 EMOM x 5 Sets M1: x5 Left Leg FRSS M2: x5; Right Leg FRSS *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight ----- Saturday December 19, 2020 Title: Full Body EMOM A) EMOM Squat / Pull - 16 min: 4 Sets 4 Minutes to Perform Wall Ball x 20-25 4 Alternating Turkish Get Up Three Point DB Row - Left Arm x 15 Three Point DB Row - Right Arm x 15 rest remaining time B) EMOM Bend / Push - 16 min: 4 Sets 4 Minutes to perform Russian KBS x 25 20-30s Side Plank/side Left Arm DB or KB Push Press x 15 Right Arm DB or KB Push Press x 15 rest remaining time ----- Sunday December 20, 2020 Title: Map 10 A) Technique: One more week or practice :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike