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Programming 4.11 – 4.17

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Workout Log: CFSB - Class Programming
Start Date: 2022-04-11
End Date: 2022-04-17

Monday April 11, 2022
Title: Monday
Status: pending

Warmup: The run is the warm up here! you can build across sets if you'd like

A) Bodyweight Accumulation + Run Work: 1 Minute Run *10yd shuttles :(
45s Walk
x 12 Sets
+
rest/walk 7 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 60s


Tuesday April 12, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
@3111; 4x3; rest 2 minutes
B) Bench Press: *15 Minute cap
@3111; 4x3; rest 2 minutes
C) Core Work: 13 Minute Amrap
90yd Farmers Carry
25 Abmat Sit Ups
45-60s Prisoner Superman Hold


Wednesday April 13, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice you'll choose either practice or express today
+
Snatch RDL
Hang Snatch Pull
Hang Snatch High Pull

A) Snatch - 15 Minute: PRACTICE
3 Hang Muscle Snatch
5 Overhead Squat to a power position or full
rest 60s

EXPRESS
5 Heavy but pretty sets of the complex
1 Hang Snatch Above the knee
2 Hang Snatch below the knee
1 Snatch
B) Mixed LB: PRACTICE
13 Minute Amrap
10 American KBS
10 No Push Up Burpees
60 Single Unders

EXPRESS
13 Minute Amrap
6 TNG Power Snatch @ 50% of 1RM
6 Burpees Over Bar *lateral, two foot jump
30 Double Unders
rest 30s


Thursday April 14, 2022
Title: Thursday
Status: pending

A) Back Squat: @3111; 4x3; rest 2 minutes
B) Strict Pull Up: @3111; 4x7; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@3111; 7x7; rest 60s
C) Core Work: 13 Minute Amrap
90yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Ball Slams
5 Side Plank Rotations/side


Friday April 15, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice, you'll choose either PRACTICE or EXPRESS today
+
Clean RDL
Hang Clean Pull
Hang Clean High Pull

A) Clean 15 Min: PRACTICE
3 Hang Muscle Clean
5 Front Squat to power Position or full
rest 60s

EXPRESS
5 Heavy but pretty sets of the complex
1 Hang Clean above the knee
2 Hang Clean below the knee
1 Clean
B) Mixed UB - Teams of 2 - I go, you go (rounds): PRACTICE
15 Minute Amrap
8 Strict Press *pulled from floor
30s Plank on Hands
15 Cal Assault BIke

EXPRESS
15 Minute Amrap
8 Push Press or Push Jerk *pulled from floor
15 Calorie Row @ damper 10; tough


Saturday April 16, 2022
Title: Saturday
Status: pending

A) Mixed MAP 6: 3 Minute Amrap
10 Alternating DB/KB Snatch
100yd Shuttle
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 10 cals stop and perform
5 Burpees
2 min Rest
x 4 Sets


Sunday April 17, 2022
Title: Sunday
Status: pending

Rest Day - Happy Easter Everyone!


Programming 4.4 – 4.10

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Workout Log: CFSB - Class Programming
Start Date: 2022-04-04
End Date: 2022-04-10

Monday April 4, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Bodyweight Accumulation + Run Work: 15 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 60s
+
rest/walk 7 minutes
+
1 Minute Run *10yd shuttles :(
1 Minute Walk
x 10 Sets


Tuesday April 5, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: @3111; 4x5; rest 2 minutes
B) Bench Press: @3111; 4x5; rest 2 minutes
C) Core Work: 10 Minute Amrap
60yd Farmers Carry
15-20 Abmat Sit Ups
30s Prisoner Superman Hold


Wednesday April 6, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice, you'll choose either PRACTICE or EXPRESS today

A) Snatch - 15 Minute: PRACTICE
3 Hang Muscle Snatch
3 Overhead Squat to a power position or full
rest 60-90s

EXPRESS
15 minutes to build to a heavy set of the complex
1 Hang Snatch Above the knee
1 Hang Snatch below the knee
1 Snatch
B) Mixed LB: PRACTICE
10 Minute Amrap
10 American KBS
10 No Push Up Burpees
60 Single Unders

EXPRESS
10 Minute Amrap
6 TNG Power Snatch @ 50% of 1RM
6 Burpees Over Bar *lateral, two foot jump
30 Double Unders
rest 30s


Thursday April 7, 2022
Title: Thursday
Status: pending

A) Back Squat: @3111; 4x5; rest 2 minutes
B) Strict Pull Up: @3111; 4x5; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@3111; 7x5; rest 60s
C) Core Work: 10 Minute Amrap
60yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Russian Twists


Friday April 8, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice, you'll choose either PRACTICE or EXPRESS today

A) Clean 15 Min: PRACTICE
3 Hang Muscle Clean
3 Front Squat to power Position or full
rest 60-90s

EXPRESS
15 minutes to build to a heavy set of the complex
1 Hang Clean above the knee
1 Hang Clean below the knee
1 Clean
B) Mixed UB: PRACTICE
10 Minute Amrap
8 Strict Press *pulled from floor
30s Plank on Hands
10 Cal Assault BIke

EXPRESS
10 Minute Amrap
8 Push Press
10 Calorie Row @ damper 10; tough
rest 30s


Saturday April 9, 2022
Title: Saturday
Status: pending

A) Mixed MAP 6: 3 Minute Assault BIke
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
3 Burpees
6 Russian Kettlebell Swings
50yd Run
2 min Rest
x 4 Sets


Sunday April 10, 2022
Title: Sunday
Status: pending

A) Mixed Map 10: 9 Sets
1 Minute Row
1 Minute Bike
1 Minute Jump Rope
1 Minute Farmers Carry
1 Minute Run

this is an EMOM style, move that ass


Programming 3.28 – 4.3

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Workout Log: CFSB - Class Programming
Start Date: 2022-03-28
End Date: 2022-04-03

Monday March 28, 2022
Title: Week 4/4 Monday - Mixed Modal
Status: pending

Warmup: Coaches Choice

A) Get the work done - 40 Minute Cap: 15/12 Cal Bike
10 KB Clean/side
rest 60s
15/12 Cal Row
6 Alternating Turkish Get Ups
rest 60s
15 Burpee Step Ups
rest 60s
x 4 Sets

*use the same KB or DB with cleans that you will for the TGU


Tuesday March 29, 2022
Title: Tuesday - FBR
Status: pending

Warmup: Coaches Choice

A) DL Squat + Pull: 5 Sets
90s to perform; @20X1; 6-8 KB/DB Goblet Squat
90s to perform; @20X1; 6-8 Standing Barbell Curl

*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 13 Minute Amrap
12-15 Push Ups
20 Front Rack Reverse Lunge
30-60s Hollow Hold Variation


Wednesday March 30, 2022
Title: Wednesday - Snatch/MAP 9 Mixed
Status: pending

A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic: 20 Minute Amrap
120 Jump Rope Singles or 40 Double Unders
20 Step Ups
15 No Push Up Burpees
10 Cal Assault Bike


Thursday March 31, 2022
Title: Thursday - FBR
Status: pending

Warmup: Coaches Choice

A) DL Bend + Push: 5 Sets
2 min to perform; @20X1; 6-8 Barbell RDL
2 min to perform; @20X1; 6-8 Dual KB/DB Floor Press

B) SL Squat + Pull + Core: 13 Minute Amrap
30 Alternating Single Leg Glute Bridge
15 Dead Bug Pullovers
10 4 Way Dead Bugs


Friday April 1, 2022
Title: Friday - Friday/MAP 9 Mixed
Status: pending

A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic - Mixed Modal: 20 Minute Amrap; high turnover
80yd Run
4/side Single Arm Devil Press
80yd Run
6/side Single Arm Thruster

OPTION 2
100yd Run
10 Alternating DB Snatch
8 Air Squats
6 Single Arm Push Press/side


Saturday April 2, 2022
Title: Saturday - FBR
Status: pending

Warmup: Coaches Choice

A) Squat + Pull: 5 Sets
@20X1; 10-12 Back Squat
@20X1; 10-12 Strict Pull Ups
rest 2 minutes

*if you can't do the pull ups here without using more than 1 band, do a ring row
B) Push + Pull + Bend: 18 Minute Amrap
10 Push Press; rest 30s
8/side DB Elbowing Row rest 30s
15-20 Heavy Russian KBS; rest 30s

*pull the push press from the floor


Sunday April 3, 2022
Title: Sunday - MAP 10
Status: pending

A) MAP 10: 6 Sets
1 Minute BIke
1 Minute Walk
1 Minute Row
1 Minute Walk
1 Minute Sled Push
1 Minute Walk
1 Minute Run
1 Minute Walk


WALKMS 2022

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WALKMS

When

Saturday May 14th 2022

Registration begins at 8am

Walk begins at 9am

Where

Indiana University of South Bend

How to participate

Click the "Join the walk" button above, then click "join our team"

What is Walk MS?

Walk MS brings together passionate people from communities across the country to change the world for people affected by multiple sclerosis. The goal to drive progress to achieve our vision of a world free of MS. To date, Walk MS participants, volunteers and donors have raised over $1 billion to stop MS in its tracks, restore what’s been lost and end MS forever. Read on to learn Brian and Demetria's Story

All proceeds from WalkMS Shirt are donated to WalkMS!

WODMS

When

Sunday May 15th 2022 @ 10am

Where

CrossFit South Bend

What is WODMS

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.

How to participate

Show up at CrossFit South Bend on Sunday May 15th @ 10am!

BRIAN AND DEMETRIA'S STORY

My primary job in life is providing care for my wife, Demetria. In 2006, Demetria was diagnosed with multiple sclerosis. MS is an unpredictable and disabling disease of the central nervous system that disrupts the flow of information within the brain as well as between the brain and the body. MS is different for everyone, making it challenging to solve. Most people diagnosed with MS have the relapsing remitting form, meaning they experience “attacks” or increased neurological symptoms that last for several days to several months, followed by periods of “remissions” where they partially or completely recover from their symptoms. Demetria deals with a rarer form called primary progressive MS. It’s different in that there are no attacks or remissions, rather the decline of the central nervous system is slow and steady. Unfortunately, there are no medications to reverse the neurological damage. Medications only offer the potential to slow disease progression.

Only a few years after her diagnosis, Demetria experienced a rapid and severe decline in her neurological system, developing very serious physical disabilities not typically associated with MS patients. By 2010, she developed a speech disorder, head tremors, severe muscle weakness in her legs, and ataxia in her arms. It’s been a very difficult journey, but we continue to fight her disease together and Demetria’s toughness and perseverance provides a great source of inspiration. But we are not without joy. Despite all of her challenges, Demetria gave birth to our son, Jude, in 2014! The love, energy, and enthusiasm that he displays every day reflects Demetria’s spirit. 

When I joined CFSB, it was to start “caring for the caregiver.” My experience has been amazing. While I’m proud of my improved fitness, my goal was always to find life balance and strengthen myself to continue my caregiving journey. I never expected to find such a truly positive and supportive community that would help me in achieving this unique goal. A few years ago, when we invited the coaches to Walk MS, we were hoping they would wear our orange Team Deme t-shirts during classes on the day of the walk to help raise awareness for MS. Instead, they asked us to share our story, closed the gym to join us at Walk MS, and encouraged everyone to join our team. The support we felt from the entire CFSB community was incredibly uplifting. Thank you to everyone that helped make it a memorable day and thank you to the members and coaches who continue to strengthen me and allow me to continue caring for Demetria.

Programming 3.21 – 3.27

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Workout Log: CFSB - Class Programming
Start Date: 2022-03-21
End Date: 2022-03-27

Monday March 21, 2022
Title: Week 3/4 Monday - Mixed Modal
Status: pending

Warmup: Coaches Choice

A) Get the work done - 45 minute cap: 500m Row
rest 60s
10 Alternating Turkish Get Ups
rest 60s
400yd Jog
rest 60s
50yd Bear Crawl
rest 60s
Accumulate 60s/side in a Side Plank
rest 60s
x 3 Sets

*outside, yes, it's yds.


Tuesday March 22, 2022
Title: Tuesday - FBR
Status: pending

Warmup: Coaches Choice

A) DL Squat + Pull: 5 Sets
90s to perform; @20X1; 10-12 KB/DB Goblet Squat
90s to perform; @20X1; 10-12 Standing Barbell Curl

*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 15 Minute Amrap
20 DB Walking Lunges; rest 30s
12-15 Narrow Grip Tricep Push Ups; rest 30s
30-60s Hollow Hold Variation rest 30s


Wednesday March 23, 2022
Title: Wednesday - Snatch/MAP 9 Mixed
Status: pending

A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic: 20 Minute Amrap
150 Jump Rope Singles or 50 Double Unders
50 Step Ups
40 No Push Up Burpees
30 Cal Assault Bike


Thursday March 24, 2022
Title: Thursday - FBR
Status: pending

Warmup: Coaches Choice

A) DL Bend + Push: 5 Sets
2 min to perform; @20X1; 10-12 Barbell RDL
2 min to perform; @20X1; 10-12 Dual KB/DB Floor Press

B) SL Squat + Pull + Core: 15 Minute Amrap
6-8/side DB Step Up; rest 30s
15-20 Straight Arm Lat Pulldown; rest 30s
15-20 Sit Up Variation; rest 30s

*if you can't perform the step ups with quality at a 90 degree angle, then don't add DB


Friday March 25, 2022
Title: Friday - Friday/MAP 9 Mixed
Status: pending

A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic - Mixed Modal: 20 Minute Amrap; high turnover
100yd Run
10 Air squats
8 Single Arm Alternating Devil Press

OPTION 2
100yd Run
10 Alternating DB Snatch
10 Air Squat


Saturday March 26, 2022
Title: Saturday - FBR
Status: pending

Warmup: Coaches Choice

7 Push Press

7 Burpees

+

10 Cal Assault Bike

+

40yd Farmers Carry

I'll explain on Saturday :)


Sunday March 27, 2022
Title: Sunday - MAP 10
Status: pending

A) MAP 10: 5 Sets
2 Minute BIke
2 Walk
2 Minute Row
2 Walk
2 Minute Amrap; 25yd sled push + 50yd jog
2 Minute Walk


Are your workouts boring?

By: 0

Maybe they should be

I’ve heard this plenty of times before.

“This workout is not fun, it’s boring, I don’t like it.”

Definitely not during the kids/teens class - those workouts always look fun.

But when I DO hear it, I think - I wonder why this person thinks this is boring?

side note: I also think that its OKAY to think a workout is boring, it’s valuable insight

Consider the following.

-Do you use workouts as a way to deload from the stress of life? and when you don’t get a workout that gives you a high-intensity dopamine hit it doesn’t feel worth your time?

-Do you use fitness marketing as a lens with which you deem things to be fun or cool?

-Do you think something high intensity will lead to a quicker arrival at your end goal?

-Does [insert movement or workout here] make you feel self conscious about your skill level relative to others or your body?

-Does the environment, music, temperature, number of movements in the workout need to be exactly to my liking to enjoy a workout?

-Does my limited amount of patience with something like a 15 minute bike make the workout boring?

Or is there another reason?

When deciding what your workout regime should consist of there is always a balance between needs and wants. Sometimes these are aligned, and sometimes not.

For example, when considering writing workouts for an Individual (not the group)

You start with a conversation around what you want to accomplish in fitness and why

You’re assessed to find your capabilities relative to those goals

You start with what you’re capable of with the design.

THEN we can have conversations around likes, dislikes, and finding balance between it all.

Writing effective workouts for group is a little more complicated, that’s a post for another time though (maybe next week)

The best program in the world won’t work if you find it boring, and sexy workouts aren’t always effective.

A program might be super fun, but if it fast tracks you or isn’t aligned with your goals, it won’t work in the long run.

What is the fix here?

Maybe it’s having a conversation around the boring stuff and how it serves your goals.

Maybe it IS making the workout a little more fun, and having a trade-off for progress

Like being social? maybe you could use the group atmosphere

Care more about having a workout tailored for you? Maybe you need an Individual program

Or maybe it’s changing your goals altogether

What do you think about whiteboard scoring?

By: 0

I think it's silly

More appropriately, I think the pros outweigh the cons.

Not tracking either, I think you should track what you’re doing in fitness. I’m speaking about simply writing a score, on a whiteboard - or using software that ranks people for that matter.

I was watching some of our new members attend our 4 Week Reboot and it got me thinking about what habits I want to foster in individuals who are new to fitness. I’ve been stuck on this concept lately of what fitness autonomy means when it comes to our members. As the idea is beginning to take shape, I’m settling on a concept. 

I love teaching, and I want you to learn.

If my job is done correctly, you should need me less and less over the years.

I shouldn’t have to count your reps for you, explain to you why vegetables are important, or put things in place to motivate you - like jockeying you against others so that you push yourself.

Our conversations over the time you’re here at Crossfit South Bend ideally align you to the deeper inspiration as to why you are doing fitness and health in the first place.

Don’t get me wrong, we’re also here to meet you where you’re at right now.

So if that means temporary motivators, knowledge, and instruction - perfect. I want to be clear that some of these things are in place temporarily - whatever we need to do so that you have the appropriate amount of challenge and support to grow.

So, instead of looking at others to see how you stack against them, causing judgment with where you are in fitness, compensating in movement and intent to beat others, and oversimplifying your scores into “what we can put on the board”.

I’d rather you be learning more about yourself. 

Understanding where you’re at right now, and that you can only step from where you’re standing. 

That everyone is on their own journey, with different past experiences, genetics, lifestyles, etc.

Knowing more about who you are, and why you do fitness. That’s better than a whiteboard score.

If you’d like to get that conversation going you can always click here to schedule a chat with us about how you can grow in fitness.

Programming 3.14 – 3.20

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Workout Log: CFSB - Class Programming
Start Date: 2022-03-14
End Date: 2022-03-20

Monday March 14, 2022
Title: Monday
Status: pending

A) Warm Up: 10 Minutes of Foam Rolling
+
15 Minute Amrap; all light, easy
60s Easy Assault Bike
10 Russian KBS
10 Prone Y
10 Alternating Cossack Squats
B) Option 1: For time; 12 Minute Cap
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Men; 95 lb, then 115 lb, then 135 lb
Women; 65 lb, then 75 lb, then 85 lb

C) Option 2: For time; 12 Minute Cap
21 Bent over Barbell Row
42 double-unders
21 thrusters
18 Bent over Barbell Row
36 double-unders
18 thrusters
15 Bent Over Barbell Row
30 double-unders
15 thrusters

*stick with the same weights the whole time


Tuesday March 15, 2022
Title: Tuesday - FBR
Status: pending

Warmup: Coaches Choice

A) DL Squat + Pull: 4 Sets
90s to perform; @20X1; 6-8 KB/DB Goblet Squat
90s to perform; @20X1; 6-8 Standing Barbell Curl

*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 18 Minute Amrap
20 Goblet Reverse Lunge; rest 30s
15-20 Single Arm Tricep Kickback; rest 30s
30-60s Hollow Hold Variation rest 30s


Wednesday March 16, 2022
Title: Wednesday - Snatch/MAP 9 Mixed
Status: pending

A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic - Cyclical Biased: 20 Minute Amrap
90 Jump Rope Singles or 30 Double Unders
12/9 Cal Assault Bike
30s Forearm Plank
10 Box Jumps w/SD


Thursday March 17, 2022
Title: Thursday - FBR
Status: pending

Warmup: Coaches Choice

A) DL Bend + Push: 4 Sets
2 min to perform; @20X1; 6-8 Barbell RDL
2 min to perform; @20X1; 6-8 Dual KB/DB Floor Press

B) SL Squat + Pull + Core: 18 Minute Amrap
10/side Goblet Step Up; rest 30s
15-20 Dead Bug Pullovers; rest 30s
Max Sit Variation; rest 30s

*if you can't perform the step ups with quality at a 90 degree angle, then don't add DB


Friday March 18, 2022
Title: Friday - Friday/MAP 9 Mixed
Status: pending

A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic - Mixed Modal: 20 Minute Amrap; high turnover
6 Single Arm Alternating Devil Press
9 Air Squats
120yd Run *10yd increments
15 Abmat Sit Ups

*if you can't keep the push up strict, do the workout below (there is no cyclical work here, spend more time doing good push ups

6 No Push Up Burpee
9 Incline Push Ups
12 Russian KBS
15 Abmat Sit Ups
120yd Run


Saturday March 19, 2022
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Squat + Pull: 4 Sets
@20X1; 6-8 Back Squat
@20X1; 6-8 Strict Pull Ups
rest 2 minutes

*if you can't do the pull ups here without using more than 1 band, do a ring row
B) Push + Pull + Bend: 18 Minute Amrap
@20X1; 8-10 Strict Press; rest 30s
@20X1; 8-10 Single Arm Row to Hip rest 30s
20-30 Banded Pullthrough; rest 30s


Sunday March 20, 2022
Title: Sunday
Status: pending

A) MAP 10: 3 Sets
3 Minute BIke
3 Walk
3 Minute Row
3 Walk
3 Minute Amrap; 25yd sled drag + 50yd jog
3 Minute Walk


Programming 3.7 – 3.13

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2022-03-07
End Date: 2022-03-13

Monday March 7, 2022
Title: Monday
Status: pending

A) Warm Up: ON A RUNNING CLOCK
0-12 Minute Amrap
20s Single Leg Glute Bridge Hold Left Leg
20s Single Leg Glute Bridge Hold Right Leg
20s Quadruped plank
10 Russian KBS
10 Push Ups
10 Alternating Active Straight Leg Raise
+
12-22; work up and finish
2-3 Sets @ race pace
50 Jump Rope Singles
2 Deadlifts or KBS
2 Bar Facing Burpees
2 Deadlifts or KBS
2 Bar Facing Burpees
50 Jump Rope Singles

B) Option 1: For Time; 10 Minute Time cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts
Bar-facing burpees

225/155 on DL
C) Option 2: For Time; 10 Minute Time cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts @ light weight or Heavy American KBS
Lateral No Push Up Burpee Over Bar


Tuesday March 8, 2022
Title: Tuesday - FBR
Status: pending

Warmup: Coaches Choice

A) DL Squat + Pull: 4 Sets
90s to perform; @20X1; 10 KB/DB Goblet Squat
90s to perform; @20X1; 10 Standing Barbell Curl

*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 18 Minute Amrap
20 Dball Bear Hug Walking Lunges; rest 30s
20-30 Banded Tricep Extensions; rest 30s
25yd/side Single Arm KB/DB Carry; rest 30s


Wednesday March 9, 2022
Title: Wednesday - Snatch/MAP 9 Mixed
Status: pending

A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic - Cyclical Biased: 20 Minute Amrap
12/9 Cal Assault Bike
90 Jump Rope Singles or 30 Double Unders
150yd Run
30s Forearm Plank


Thursday March 10, 2022
Title: Thursday - FBR
Status: pending

Warmup: Coaches Choice

A) DL Bend + Push: 4 Sets
2 min to perform; @20X1; 10 Barbell RDL
2 min to perform; @20X1; 10 Dual KB/DB Floor Press

B) SL Squat + Pull + Core: 18 Minute Amrap
10/side DB Step Ups; rest 30s
20-30 Banded Straight Arm Lat Pulldowns; rest 30s
20-30 Abmat sit ups; rest 30s

*if you can't perform the step ups with quality at a 90 degree angle, then don't add DB


Friday March 11, 2022
Title: Friday - Friday/MAP 9 Mixed
Status: pending

A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic - Mixed Modal: 20 Minute Amrap; high turnover
3 Strict Push Up Burpee
6 Air Squats
9 Russian Kettbell Swings
12 Cal Assault Bike or Row

*if you can't keep the push up strict, do the workout below (there is no cyclical work here, spend more time doing good push ups

3 No Push Up Burpee
6 Incline Push Ups
9 Air Squats
12 Russian KBS


Saturday March 12, 2022
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Squat + Pull: 4 Sets
@20X1; 10 Back Squat
@20X1; 10 Strict Pull Ups
rest 2 minutes

*if you can't do the pull ups here without using more than 1 band, do a ring row
B) Push + Pull + Bend: 18 Minute Amrap
@20X1; 10 Barbell Bench Press; rest 30s
@20X1; 10/side Three Point Row; rest 30s
20-30 Goblet Good Morning; rest 30s


Sunday March 13, 2022
Title: Sunday
Status: pending

A) MAP 10: 60 Minute Amrap
5 Minute BIke
5 Minute Walk
5 Minute Row
5 Minute Walk


Programming 2.28 – 3.6

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2022-02-28
End Date: 2022-03-06

Monday February 28, 2022
Title: Monday
Status: pending

A) Warm Up: 15 Minute Amrap @ easy pace
15 Cal Assault BIke
5/Side Crossbody DB RDL
30yd/side Single Arm OH KB Carry
10 Russian KBS
B) Option 1: Option 1: Upper Body Vertical + Bend + Squat: Complete as many rounds as possible in 15 minutes of:

5 box wall walks or arms only inchworms
12 dumbbell snatches
15 box step up and overs

C) Option 2: Upper Body Vertical + Bend + Squat: Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches 35/50 RX WEIGHT
15 box jump-overs 20/24" RX HEIGHT


Tuesday March 1, 2022
Title: Tuesday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 10: 45 Minute Amrap @ conversational pace
Person 1 Assault Bike @ smooth pace
Person 2 Row @ Smooth pace
Person 3 performs
10yd Bear Crawl
30yd Dual KB OH KB Carry
30yd Dual KB Front Rack KB Carry
30yd Dual KB Farmers Carry/side

*same weight across carries


Wednesday March 2, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Upper Body - Vertical: 18 Minute Amrap
@03X3; Split Jerk x 3; rest 60s
6-8 Strict Pull ups; rest 60s

*warm up for the first 1-2 sets, then keep the last couple sets tough

*bands allowed here
*pause a solid 1 count at the top of the pull ups
*if you aren't doing strict pull ups, perform 10-12 Ring Rows, pause a 1 count at the top of these
B) Upper Body : 13 Minute Amrap
6 Single Arm DB Push Press/side
30 Double Unders
6 Push Ups
6 Single Arm Gorilla Row/side


Thursday March 3, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Pacing Work - Mixed: 4 Sets
2 Minute Amrap
15 Cal Assault Bike
15 Russian KBS
rest 2 minutes
+
4 Sets
2 Minute Amrap
15/12 Cal Row
12 Alternating DB Snatch
rest 2 minutes
+
4 Sets
2 Minute Amrap
100yd Run *25yd increments
12 Alternating Step Ups
rest 2 minutes


Friday March 4, 2022
Title: Friday
Status: pending

Warmup: Coaches choice

A) Speed Strength: EMOM x 7 Minutes
TNG Power Clean
5 reps fast @45-55% of your 1rm

*alternative here is TNG deadlifting and light/moderate weights pulled fast
B) Single Leg + Core: 8 Minute Amrap
4/Side DB Split Squat
5 Strict Knees to Elbows
+
rest 4 minutes
+
8 minute amrap
4/side Single Arm DB RDL
15 Abmat Sit Ups


Saturday March 5, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 1: *work on consistency

30s Assault Bike
50s Rest
x 8 Sets
+
rest 4 minutes
+
30s Run
50s Rest
x 8 Sets
+
rest 4 minutes
+
30s Row
50s Rest
x 8 Sets


Sunday March 6, 2022
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 18 Min Cap
2-3 Barbell Bench Press
5 Bent Over DB Row

*start right away, warm up as you go; end with the last 3 sets being tough
B) Upper Body Horizontal + Core: 10 Minute Amrap
10 Push Ups
40yd Farmers Carry

*all push ups should be pretty