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Programming 5.14 – 5.20

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Friday May 14, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Medium Grip Bench Press: x5; rest 60s A2) Alternating Dumbbell Curl: x10 Alternating; rest 60s x 5 Sets B) UB AMRAP: 10 Minute Amrap 15-20 UB Ring Row; rest 30s 15-20 UB Elevated Push Ups; rest 30s ----- Saturday May 15, 2021 Title: Saturday - WODMS A) WOD MS: The Workout - Advanced 16 Minute Amrap 16 Burpees 16/leg Reverse Lunges 16 Alternating Cone Touches Rest between minutes 8-10 The Workout - Modified 16 Minute Amrap 16 Sprawls 16 Russian Kettlebell Swings 16 Alternating Cone Touches Rest between minutes 8-10 ----- Sunday May 16, 2021 Title: Sunday MAP 10 A) MAP 10: 60 Minute Amrap 2 Mile/3200m Assault Bike 100 yard Jog 30yard/arm Single Arm KB Front Rack Walk 10m Bear Crawl 100 yard jog 30 Yard/arm single arm KB Front Rack Walk 10m Bear Crawl ----- Monday May 17, 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 @5551; x3 C) UB Strength: Strict Pull Up x 8-10; rest 60s Strict Press x 8-10; rest 60s x 4 Sets ----- Tuesday May 18, 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 @5155; x 3 C) MAP 5 Aerobic Work - Cyclical: 5 Minute Assault Bike, Row, or Run 5 Minute Rest x 2 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday May 19, 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 Three Point Row/arm 8 DB Split Squats/side 15-20 Abmat Sit Ups ----- Thursday May 20, 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: 10 Minute Amrap 5 Box Jumps with Step Down 10 Russian KBS 200m Jog + rest 5 minutes + 10 Minute Amrap 7 No Push Up Burpees 7 Air Squats 15/10 Cal Assault BIke + rest 5 minutes + 10 Minute Amrap 20 Prisoner Step Ups 30 Double Unders or 60 Singles  

Programming 5.8 – 5.13

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Saturday May 8, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 15 Wall Balls 10 No Push Up Burpees 16 Dumbbell Snatches 15/12 Cal Assault Bike x 4 Sets for time C) Core Work: 10 Minute Amrap 100 Yard Farmers Carry 30 Abmat Sit Ups ----- Sunday May 9, 2021 Title: Sunday Warmup: 10-15 minute warm up this time, % are getting a little higher! A) Snatch Skill Work: 15 Minute Cap to warm up and finish Snatch Find a 1rm OR Front Squat Find a 1rm B) Clean and Jerk: 15 Minute Cap to warm up and finish Clean and Jerk Find a 1rm or Push Press Find a 1rm ----- Monday May 10, 2021 Title: Week 10 - Monday Warmup: Whiteboard Score: Bench How many pull ups you got or time held - no bands allowed A) Coaches Choice Warm Up: Coach choice warm up B) Close Grip Bench Press: Find a 1rm - 15 minutes to warm up and finish new to this? lets work to 8 reps @ 3111 C) Vertical Pull: Strict Pull Ups 1x Max Reps or Pull Up Iso Hold 1xMax hold with chin over bar - you can jump up for this or Passive Hang 1x Max Attempt D) Mixed Modal - UB Focused: 12 Minute Amrap 800m Run 16 Burpees w OH Clap 20 Alternating DB Hang Muscle Clean *More density here ----- Tuesday May 11, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: Find a 1rm - 20 minutes to warm up and finish new to this? lets work to 8 reps @ 3111 C) Single Leg Squat + Isometrics: 15 Minute Amrap 100 Yard Dual KB Front Rack Carry; no rest 5 Heavy Split Squats/side; rest 60s ----- Wednesday May 12, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press and Bent Over Row weight A) Coaches Choice Warm Up: Coach choice warm up B) Seated Dumbbell Press: Work up to a 6rm - 12 Min Cap C) Bent Over Barbell Row: Work up to an 8rm - 12 Min Cap D) Mixed Modal - Shoulder Focused: 9 Minute Amrap 5 tough Push Press 15/12 Calorie Bike *New spin here - I want the Push Presses to be tough - find something that is tough but doable for 5's ----- Thursday May 13, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: Work up to a tough Deadlift Single new to this? lets work to 8 reps @ 3111 C) DL w/ Breathing - for quality: For Time - 10 Minute Cap 25 Double Unders 15 TNG Deadlifts 50 Double Unders 10 TNG Deadlifts 75 Double Unders 5 TNG Deadlifts *Double Unders to Single Unders = 3x (75, 150, 225) *DL Are tough but pretty  

Programming 5.1 – 5.7

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Saturday May 1, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 15 Wall Balls 10 No Push Up Burpees 16 Dumbbell Snatches 15/12 Cal Assault Bike rest 30s between sets x 4 Sets; all sets same time *Non sharing - Run *ordering change and rest drop! C) Core Work: 10 Minute Amrap 20 Yard Farmers Carry - Dual KB or DB 15-20 Tuck Ups or V-ups 10 Alternating Hanging Hip Tap *hip taps can be modified or a 10-20s Active hang can be subbed ----- Sunday May 2, 2021 Title: Sunday Warmup: 10-15 minute warm up this time, % are getting a little higher! A) Broad Jump: Every 30s x 8 Sets x 1 B) Snatch Skill Work: 15 Minute Cap to warm up and finish Snatch 2x1 @65-70% 1x1 @ 75-80% 1x1 @ 85-90% 1x1 @90-95% x 2 Sets (wave load) OR 6 Sets @3111; Front Squat x 2; rest 90s between C) Clean and Jerk: 15 Minute Cap to warm up and finish Clean and Jerk 2x1 @65-70% 1x1 @ 75-80% 1x1 @ 85-90% 1x1 @90-95% x 2 Sets (wave load) or 6 Sets 2 Push Press; rest 90s between ----- Monday May 3, 2021 Title: Week 9 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x3.2.2.1; rest 60s *work up to a heavy single across the sets B2) Bent Over DB Row: @controlled - x5; rest 60s x 4 Sets C) Mixed Modal - UB Focused: 12 Minute Amrap 400m Run 8 Burpees w OH Clap 10 Alternating DB Hang Muscle Clean ----- Tuesday May 4, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3.2.2.1; rest 2 minutes between C) Single Leg Squat + Isometrics: 30 Yard Dual KB Front Rack Carry; rest 60s 5 Heavy Split Squats/side; rest 60s x 5 Sets ----- Wednesday May 5, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Seated Dumbbell Press: x5.5.5.5; rest 60s B2) Bent Over Barbell Row: x5.5.5.5 rest 60s x 4 Sets C) Mixed Modal - Shoulder Focused: For Time; 16 minute cap 50/40 Calorie Row 40 Push Press 50/40 Calorie Bike 40 Push Ups *these don't have to be unbroken, however find something you can finish in 5 Sets or less for the push press/push ups, if you aren't sure - err on the side of easy ----- Thursday May 6, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) DL w/ Breathing - for quality: 25 Double Unders or 75 Singles 5 TNG Deadlifts @ 3010 x 5 Sets for time - smooth C) Bilateral Bending + Core: 10 Minute Amrap 30 Russian KBS 30 Abmat sit Ups ----- Friday May 7, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B) Sets! : 8 Sets for time 200m Run; consistent and smooth 5 Strict Pull Ups rest 30s 400m Assault Bike 5 Heavy Barbell Glute Bridge Floor Press rest 30s Notes Strict Pull Ups - bands are okay - controlled, switch grip each time (pronated, supinated, mixed/mixed, repeat) if 5 pull ups are easy, perform them weighted  

Programming 4.24 – 4.30

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Saturday April 24, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 15/12 Cal Assault Bike 10 No Push Up Burpees 15 Wall Balls 16 Dumbbell Snatches rest 60s between sets x 4 Sets; all sets same time *Non sharing - Run C) Core Work: 10 Minute Amrap 20 Yard Farmers Carry - Dual KB or DB 10 Ball Slams 12-15 Hanging Tuck Ups ----- Sunday April 25, 2021 Title: Sunday Warmup: 10-15 minute warm up this time, % are getting a little higher! A) Broad Jump: Every 30s x 8 Sets x 1 B) Snatch Skill Work: 15 Minute Cap to warm up and finish Snatch 5x1 @65-75% 5x1 @ 75-85% OR 5 Sets @3111; Front Squat x 2-3; rest 90s between C) Clean and Jerk: 15 Minute Cap to warm up and finish Clean and Jerk 5x1 @65-75% 5x1 @ 75-85% or 5 Sets 3-4 Push Press; rest 90s between ----- Monday April 26, 2021 Title: Week 8 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x3-4; rest 60s B2) Bent Over DB Row: @3111; x3-4; rest 60s x 4 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 400m Run 8 Burpees w OH Clap 6/side Single Arm DB Hang Power Clean to Arnold Press 30s Rest ----- Tuesday April 27, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 4x2-3; rest 2 minutes between C) Single Leg Squat + Isometrics: 20 Yard Dual Arm Farmers Carry; rest 30s 5/side DB Reverse Lunge to Step Up; rest 60s x 5 Sets *Use DB for the reverse lunge to step up ----- Wednesday April 28, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm OH DB Press: @30X1; x3-4; rest 30s B2) Bent Over Barbell Row: *tough sets x2.2.2; rest 15s; rest 60-90s x 4 Sets *yep, cluster sets, hit 2, rest 15s, hit 2, move on C) Mixed Modal - Shoulder Focused: 2 Sets for time; 12 Minute Cap 20/15 Calorie Row 12-15 Push Press 20/15 Calorie Bike 20 Push Ups *choose something you can finish in 3 sets or less *push presses are unbroken ----- Thursday April 29, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) DL w/ Breathing - for quality: 25 Double Unders or 75 Singles 5 TNG Deadlifts @ 3010 rest 60s x 5 Sets C) Bilateral Bending + Core: 10 Minute Amrap 15 Russian KBS 15 Abmat sit Ups ----- Friday April 30, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B) AMRAP: 8 Minute Amrap 6-8 Ring Bicep Curls 6-8 Narrow Grip Tricep Push Ups rest 30s between sets + rest 4 minutes + 8 Minute Amrap; pick up the pace from last week 400m Run 1600m/1200m Bike + rest 4 minutes x 2 Sets *keep consistent pacing on the run/bike piece - you can start different groups on different stations  

WOD MS – 2021

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WOD MS - 2021 CrossFit South Bend along with CFSB Member’s Brian and Demetria Smith would like to announce the second annual WOD MS! What? A workout to support Demetria Smith’s fight against multiple sclerosis. The workout is designed to allow participants to experience some of Demetria's struggles, gain a better awareness of multiple sclerosis, and help support the fundraising efforts of “Team Deme” for Walk MS South Bend 2021. When and Where? Saturday, May 15th 9:00am and 11:00am CrossFit South Bend 3927 North Home Street Mishawaka, Indiana 46545 Why? For the past four years, CrossFit South Bend has supported Team Deme and joined the Smith Family at Walk MS South Bend. Last year, the in-person aspect of Walk MS was canceled, so we created WOD MS to continue to support the Smith Family and help raise awareness for multiple sclerosis. Since the workout was such a large success and applauded by many people within the MS community, we are doing it again. How to Help? Show up and do the workout! WOD MS is a workout designed to help you feel some of the symptoms that those dealing with MS experience on a regular basis. There will be “scaled” version of the workout to allow for participation on all levels. If you're not a member of CrossFit South Bend - you can register here  If you ARE a member of CrossFit South Bend - simply register for class :) Secondly, you can use the following link to donate to Team Deme fundraising efforts: http://main.nationalmssociety.org/goto/TeamDeme2021 Donations go towards the National MS Society. According to their website, more than 79 cents out of every dollar raised goes directly to improve the lives of people living with MS through programs, services and research.

4.17 – 4.23

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Saturday April 17, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 250m Row 16 Dumbbell Snatches 15/12 Cal Assault Bike 15 Wall Balls rest 2 Minutes between sets x 4 Sets *Non sharing - Run C) Core Work: 10 Minute Amrap 30 Yard Farmers Carry - Dual KB or DB 10 Alternating Barbell Windshield Wipers 12-15 Hanging Tuck Ups ----- Sunday April 18, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Seated Vertical Jump: Every 30s x 10 sets x 2 B) Snatch Skill Work: EMOM x 10 Minutes x2 @60-70% or 5 Sets @3111; Front Squat x 3-4; rest 90s between C) Clean and Jerk: Every 90s x 8 Sets x2 @60-70% or 5 Sets 4-6 Push Press; rest 90s between D) Accessory: Snatch RDL @ 3111; x4-6; rest 60s Bent Over Dual DB Row @30X2; x4-6; rest 60s x 3 Sets ----- Monday April 19, 2021 Title: Week 7 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x4-6; rest 60s B2) Bent Over DB Row: @3111; x4-6; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 400m Run 10 Dumbbell Hang Muscle Cleans 10 Burpees w OH Clap 60s Rest ----- Tuesday April 20, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x3-4; rest 2 minutes between C) Single Leg Squat + Isometrics: 30 Yard Dual Arm Farmers Carry; rest 30s 10 Front Foot Elevated DB Suitcase Reverse Lunge; rest 60s x 5 Sets ----- Wednesday April 21, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm OH DB Press: @30X1; x4-6; rest 30s B2) Dumbbell Pullover: x3.3; rest 15s; rest 30s *yep, cluster sets, hit 3, rest 15s, hit 3, move on B3) Barbell Bicep Curl Cluster Set: x2.2.2; rest 15s; rest 60s x 3 Sets *do 3, rest 15s, 3, rest 15s, 3, rest 60s - then move on C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Push Press push presses are unbroken ----- Thursday April 22, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 7.5.3.1; rest 2 minutes between C) Bilateral Bending + Core: 6 Sets for time; 12 Minute Cap 25 Double Unders or 75 Singles 10 Hang Muscle Clean 10 Abmat sit Ups ----- Friday April 23, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Tall Kneeling Single Arm DB Curl: x6-8; no rest B2) Single Arm DB Skull Crushers : x6-8; rest 30s x 4 Sets C1) Barbell Reverse curls: x6-8; no rest C2) Seated Dumbbell Tricep Extensions: x6-8; rest 30s x 4 Sets D) Mixed Cyclical: *practice this pacing one more week! 8 Minute Amrap; pick up the pace from last week 400m Run 500m Row 2k Bike rest 6 minutes x 2 Sets

Programming 4.10 – 4.16

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Saturday April 10, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 200m Run 10 Dumbbell Snatches 12 Wall Balls 15 Russian KBS 15 Cal Assault Bike rest 90-120s x 4 Sets B) Core Work: 10 Minute Amrap 60 Yard Farmers Carry - Dual KB 5/side KB Windmill 15 Abmat sit Ups - fast ----- Sunday April 11, 2021 Closed for our annual cleaning! ----- Monday April 12, 2021 Title: Week 6 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x6-8; rest 60s B2) Bent Over DB Row: @3111; x6-8; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 10 Dumbbell Hang Muscle Cleans 200m Run 5 Burpees w OH Clap 5 Push Ups 200m Run 60s Rest ----- Tuesday April 13, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x4-6; rest 2 minutes between C) Single Leg Squat + Isometrics: 50 Yard Dual Arm Farmers Carry; rest 30s 12 Front Foot Elevated Goblet Reverse Lunge; rest 60s x 4 Sets ----- Wednesday April 14, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm Dumbbell Z Press: @30X1; x4-6; rest 30s B2) Dumbbell Pullover: @3110; x4-6; rest 30s B3) Barbell Bicep Curl Cluster Set: x3.3.3; rest 20s; rest 60s x 3 Sets *do 3, rest 15s, 3, rest 15s, 3, rest 60s - then move on C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Rear Delt Fly 12-15 Lateral Raises 12-15 Front Raises ----- Thursday April 15, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 8.6.4.2; rest 2 minutes between C) Bilateral Bending + Core: For Time 60 Double Unders or 120 Singles + 30.20.10 Single Arm Alternating DB Muscle Snatch Ball Slams + 60 Double Unders or 120 Singles ----- Friday April 16, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Hammer Curl: x6-8; no rest B2) Dumbell Overhead Tricep Extensions: x6-8; rest 30s x 4 Sets C1) Concentration Curls: x6-8; no rest C2) Narrow Grip Tricep Push Ups: x9-15; rest 30s x 4 Sets D) Mixed Cyclical: 8 Minute Amrap; pick up the pace from last week 400m Run 500m Row 2k Bike rest 6 minutes x 2 Sets  

Programming 4.3 – 4.9

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Workout Log: CFSB - Class Programming Start Date: 2021-04-03 End Date: 2021-04-09 Saturday April 3, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 15 Cal Assault Bike 15 Russian KBS 12 Wall Balls 10 Dumbbell Snatches 200m Run rest 90-120s x 5 Sets B) Core Work: 12 Minute Amrap 50 Yard Single Arm Farmers Carry/side 30-60s Plank or Ring Plank 16 Russian Twists ----- Sunday April 4, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Notes: We'll be challenging the weights from last week! B) Seated Vertical Jump: Every 30s x 10 sets x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @55-65% or 5 Sets @3111; Front Squat x 4-6; rest 90s between D) Clean and Jerk: Every 90s x 8 Sets x2 @55-65% or 5 Sets 6-8 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x6-8; rest 60s Bent Over Dual DB Row @30X2; x6-8; rest 60s x 3 Sets ----- Monday April 5, 2021 Title: Week 5 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x8-10; rest 60s B2) Bent Over DB Row: @3111; x8-10; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 6-8 Tough Three Point Row/side 10 Push Ups or 10 Alternating Push Up with Shoulder Tap 200m Run 60s Rest ----- Tuesday April 6, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x6-8; rest 2 minutes between C) Single Leg Squat + Isometrics: 80 Yard Dual Arm Farmers Carry; rest 30s 16 Front Foot Elevated Goblet Reverse Lunge; rest 60s x 3 Sets ----- Wednesday April 7, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm Dumbbell Z Press: @30X1; x6-8; rest 30s B2) Dumbbell Pullover: @3110; x6-8; rest 30s B3) Barbell Bicep Curls: x4-6; rest 60s x 3 Sets C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Lateral Raises 12-15 Front Raises ----- Thursday April 8, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 9.7.5.3; rest 2 minutes between C) Bilateral Bending + Core: For Time 50 Single Arm Alternating DB Muscle Clean 50 Double Unders or 120 Singles 50 Abmat Sit Ups 50 Ball Slams 50 Double Unders or 120 Singles ----- Friday April 9, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Barbell Reverse Curl: x6-8; rest 30s B2) Tricep Kickbacks : x6-8; rest 30s x 4 Sets C1) Barbell Drag Curl: x6-8; rest 30s C2) Bar Skull Crusher: *on the ground x6-8; rest 40s x 4 Sets D) Mixed Cyclical: 20 Minute Amrap 400m Run 500m Row 2k Bike  

Programming 5.27 – 6.2

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Workout Log: CFSB - Class Programming Start Date: 2021-03-27 End Date: 2021-04-02 Saturday March 27, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 15 Cal Assault Bike 12 Wall Balls 15 Russian KBS 12 Box Jump with Step Down 12 Reverse Lunge rest 90-120s x 5 Sets B) Core Work: 10 Minute Amrap 50 Yard Single Arm Farmers Carry/side 30-60s Plank or Ring Plank ----- Sunday March 28, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Notes: We'll be challenging the weights from last week! B) Seated Vertical Jump: Every 45s x 8 sets x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @50-55% or 5 Sets @3111; Front Squat x 6-8; rest 90s between D) Clean and Jerk: Every 90s x 8 Sets x2 @50-55% or 5 Sets 8-10 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x8-10; rest 60s Bent Over Dual DB Row @30X2; x8-10; rest 60s x 3 Sets ----- Monday March 29, 2021 Title: Week 4 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Close Grip Bench Press: @3111 x10-12; rest 60s B2) Bent Over DB Row: @3111; x10-12; rest 60s x 3 Sets C) Accessory + Single Modality: 15 Minute Amrap 200m Jog 15 Ring Rows or 5 Strict Pull Ups *no bands allowed 15 Push Ups or 10 Offset Push Ups *switch hands at 5 60s Rest *switch your grip each time if doing strict pull ups; pronated, supinated, mixed/mixed ----- Tuesday March 30, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B) Front Squat - Catalyst: @3211; 3x8-10; rest 2 minutes between C) Single Leg Squat + Isometrics: 100 Yard Dual Arm Farmers Carry; rest 30s 20 Alternating Reverse Front Rack Lunges; rest 60s x 3 Sets ----- Wednesday March 31, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Single Arm Dumbbell Z Press: @30X1; x8-10; rest 30s B2) Dumbbell Pullover: @3110; x8-10; rest 30s B3) Barbell Bicep Curls: x6-8; rest 60s x 3 Sets C) Accessory + Single Modality: 10 Minute Amrap 25/15 calorie Row 12-15 Front Raises 12-15 Lateral Raises ----- Thursday April 1, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B) Deadlift: @3010; 10.8.6.4; rest 2 minutes between C) Bilateral Bending + Core: For Time 40.30.20.10 Single Arm Alternating DB Muscle Clean Abmat Sit Ups *after each set perform 30 Double Unders or 90 Single Unders 40/30 30/30 20/30 10/30 ----- Friday April 2, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Concentration Curls: x8-10; rest 30s B2) Dumbbell Seated Overhead Tricep Extension: x8-10; rest 30s x 4 Sets C1) Hammer Curl: x8-10; rest 30s C2) Bar Skull Crusher: *on the ground x8-10; rest 40s x 4 Sets D) Mixed Cyclical: 15 Minute Amrap 20 Prisoner Step Ups 200m Jog 25/20 cal Assault Bike 10 No Push Up Burpees  

Programming 3.20 – 3.26

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Saturday March 20, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 12 Cal Assault Bike 12 Goblet squat 12 Walking Lunge 12 Air Squat 12 Reverse Lunges rest 90-120s x 5 Sets B) Core Work: Every 90s x 6 Sets 1. 30-90s Side Plank Hold Left side 2. 30-90s Side Plank Hold Right Side ----- Sunday March 21, 2021 Title: Sunday Warmup: We'll take 10-15 Minutes to warm up, then get after it! A) Notes: We'll be challenging the weights from last week! B) tall box jump: EMOM x 8 Minutes x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @45-55% or 4 Sets @3111; Front Squat x 6; rest 90s between D) Clean and Jerk: Every 90s x 10 Sets x2 @45-55% or 4 Sets 6-8 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x6-8; rest 60s Bent Over Dual DB Row @30X2; x6-8; rest 60s x 3 Sets ----- Monday March 22, 2021 Title: Week 3 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 6 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 6 Minute Amrap 60s Assault BIke; build each set - end moderate 30s Plank March 30s Reverse Plank to Tabletop B1) Medium Grip Bench Press: @3111 x10-12; rest 60s B2) Three Point Dumbbell Row: @3111; x10-12; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets 2:30 Assault Bike; work on consistent RPM @2010; 12-15 Ring Rows @2010; 12-15 Push Ups 90s Rest ----- Tuesday March 23, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 6 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 6 Minute Amrap 60 Jump Rope Singles 10 Arms Overhead Reverse Lunge *alternating 12 Front Plank to Side Plank B) Back Squat: @3211; 3x10; rest 2 minutes between C) Single Leg Squat + Isometrics: Single Arm Dumbbell March x 20 Alternating *switch arms at 10; rest 30s @20X1; x15-20/side; Front Rack Split Squat; rest 60s x 3 Sets ----- Wednesday March 24, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 6 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 6 Minute Amrap 10 Alternating Plank KB Drag 10 Front Plank to Reverse Plank *pause 3 seconds in each position 10 Alternating Childs Pose T-spine rotation B) Ring Row: @3113; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @2010; x15-20; rest 60s C2) Dumbbell Pullover: @5110; x8-10; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 20 Single Arm DB or KB Push Press/side 20/15 Calorie Row rest 60s between sets ----- Thursday March 25, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 6 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 2 Sets 16 Alternating Active Straight Leg Raise 14 Toe Touch to Squat 30-45s Prisoner Superman Hold B) Deadlift: @5111; 10.8.6; rest 2 minutes C) Bilateral Bending + Isometrics: @4040; x6/side rest 60s 20-30 Abmat Sit Ups; rest 60s x 3 Sets D) Landmine Twist: 2x20; rest 90s between sets ----- Friday March 26, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 6 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 6 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Barbell Bicep Curls: x8-10; rest 30s B2) Narrow Grip Tricep Push Ups: x8-10; rest 30s x 4 Sets C1) Zottman Curls: x8-10; rest 30s C2) Skull Crusher: *on the ground x8-10; rest 40s x 4 Sets D) Mixed Cyclical: 10 Minute Amrap 10 No Push Up Burpees 30 Double Unders or 90 Single Unders 200m Run 20/18 Cal Assault Bike