CrossFit South Bend

Workout Log: CFSB - Class Programming
Start Date: 2022-07-04
End Date: 2022-07-10

Monday July 4, 2022
Title: Monday
Status: pending

Warmup: July 4 Pump Sesh

A) Back Giant Set: 5 Strict Pull ups or weighted pull ups
rest 30s
9 Bent Over DB Row
rest 30s
12 Drag Curls
rest 30s
15 Ring Rows
rest 3-5 minutes
x 3-4 Sets
B) Chest/Shoulder Volume: 12 Minute Amrap
5 Dips
10 DB Bench Press
15 Banded Tricep Extensions
50yd Dual KB Front Rack Carry
rest 30s

Tuesday July 5, 2022
Title: Tuesday
Status: pending

Warmup: Long Mixed Work based on 40 minute tester

A) Mixed Work - MAP 7 (Variance + Density): 10 Minute Amrap
10 No Push Up Burpee to plate
20 Plate ground to overhead
30 Walking Lunges
40 Double Unders
50 Yd Farmers Carry
rest/walk 5 minutes
x 3 Sets

Wednesday July 6, 2022
Title: Wednesday
Status: pending

Warmup: High load squat + pull

A) SQUAT: EVERY 3:00 x 5 Sets ea
@20X1; 7 Front Squats
B) bend + Core: For tIme; 15 minute Cap
5 Sets
400yd Run
10 Alternating DB Snatch
15 Abmat Sit Ups

Thursday July 7, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - MAP 7 (Mixed Cyclical): 3 Min Bike
3 Min Row
3 Min Run
6 Min Rest
x 3 Sets

*work on consistency across sets

Friday July 8, 2022
Title: Friday
Status: pending

Warmup: High load bend + push

A) BEND + PUSH: EVERY 2:15 x 5 Sets ea - 22:30

1. @20X1; 7 Deadlift
2. @20X1; 7 Bench Press
   B) squat + pull w/breathing: 10 Minute Amrap
   10 Wall Balls
   8 KB Bicep Curl
   rest 30s

Saturday July 9, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work - Long Easy: 5 Minutes each
Turkish Get Up
Run
Single Arm KB Carry - Switch hands every 25yd
Bike
No Push Up Burpee Box Step Up and over
Row
Single Arm KB Front Rack Carry - switch hands every 25yd
Run

Sunday July 10, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20"
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
rest 90-120s

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

Workout Log: CFSB - Class Programming
Start Date: 2022-06-27
End Date: 2022-07-03

Monday June 27, 2022
Title: Monday
Status: pending

Warmup: High Load LB - FBR

week 6/12

A) Squat + Pull - 20 min: EVERY 2:00 x 5 Sets ea

1. @20X1; 7 Front Squats
2. @20X1; 7 Bent Over DB Row
   B) Bend + Push - 20 min: EVERY 2:00 x 5 Sets ea
3. @20X1; 7 Deadlift
4. @20X1; 7 Dumbbell Bench Press

Tuesday June 28, 2022
Title: Tuesday
Status: pending

Warmup: Long Mixed Work based on 40 minute tester

A) Mixed Work - MAP 7 (Variance + Density): 10 Minute Amrap
10 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
40 Prisoner Box Step Ups
30 Russian KBS
20 Abmat Sit Ups
10 Burpees
Max Farmers Carry in time remaining
rest/walk 5 minutes
x 3 Sets

Wednesday June 29, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 Min: EVERY 2:00 x 5 Sets ea

1. @20X1; 7 Goblet Squat or Dual KB Front Squat
2. @20X1; 7 bent Over Barbell Row
   B) Bend + Push - 20 Min: EVERY 2:00 x 5 Sets ea
3. @20X1; 7 DB RDL
4. @20X1; 7 Bench Press

Thursday June 30, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - MAP 7 (Mixed Cyclical): 4 Minute Run
3 Minute Row
2 Minute Bike
1 Minute Double Unders or single Unders
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets

Friday July 1, 2022
Title: Friday
Status: pending

Warmup: Bodyweight Biased FBR + Accessory

A1) Push Up: *Start with something you can do 20 reps with
xMax; rest 60s
A2) Ring Row: *Start with something you can do 20 reps with
xMax; rest 60s
x 4 Sets
B) Lower Body Muscle Endurance: 15 Minute Amrap
10 Air Squats
10 American KBS
10 Walking Lunges
10 American KBS
10 Step Ups
10 American KBS
rest 60s

Saturday July 2, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work - Long Easy: 4 sets
2 Minute @ each
Turkish Get Up
Single Arm Farmers Carry *switch hands every 25yd
Run
No Push Up Burpee Box Step up and Over
Row

Sunday July 3, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20"
rest 30s
12 Shoulder to Overhead 115#/75#
rest 30s
9 Toes to Bar
rest 30s

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

Workout Log: CFSB - Class Programming
Start Date: 2022-06-13
End Date: 2022-06-19

Monday June 13, 2022
Title: Monday
Status: pending

Warmup: High Load LB - FBR

week 4/12

A) Squat + Pull - 20 min: EVERY 2:30 x 4 Sets ea

1. @20X1; 7 Front Squats
2. @20X1; 7 Bent Over DB Row
   B) Bend + Push - 20 min: EVERY 2:30 x 4 Sets ea
3. @20X1; 7 Deadlift
4. @20X1; 7 Dumbbell Bench Press

Tuesday June 14, 2022
Title: Tuesday
Status: pending

Warmup: Long Mixed Work

A) Mixed Work - MAP 7: 10 Minute Amrap
5 Burpees
10 Abmat Sit Ups
15 Russian KBS
20 Prisoner Box Step Ups
25 Double Unders
50yd Farmers Carry
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets here

Wednesday June 15, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 Min: EVERY 2:30 x 4 Sets ea

1. @20X1; 7 Goblet Squat or Dual KB Front Squat
2. @20X1; 7 bent Over Barbell Row
   B) Bend + Push - 20 Min: EVERY 2:30 x 4 Sets ea
3. @20X1; 7 DB RDL
4. @20X1; 7 Bench Press

Thursday June 16, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - MAP 7: 4 Minute Row
3 Minute Bike
2 Minute Run
1 Minute Plank
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets

Friday June 17, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 Alternating Reverse Lunge or DB Reverse Lunge
8/side Single Arm Ring Row
20yd Bear Crawl *hips down

B) Bend + Push + Core 17:30: 17:30 Minute Amrap
30 UB Russian KBS
Max -3 Push-Ups
30-60s Hollow Body Variation

*Start with something you can at least hit 15 with on the push-ups and have 3 in the tank

Saturday June 18, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work - Long Easy: 45 Minute Amrap @ easy pace
10 Alternating Turkish Get Ups
8 No Push Up Burpee Step Ups
100 Single Unders
100yd Farmers Carry

Sunday June 19, 2022
Title: Sunday
Status: pending

A) Mixed Modal Tester: 18 Min Amrap
15 Box Jumps w/ Step Down 24”/20"
12 Shoulder to Overhead 115#/75#
9 Toes to Bar

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

Workout Log: CFSB - Class Programming
Start Date: 2022-06-06
End Date: 2022-06-12

Monday June 6, 2022
Title: Monday
Status: pending

Warmup: High Load LB - FBR

week 3/12

A) Squat + Pull - 20 min: EVERY 2:30 x 4 Sets ea

1. @20X1; 10 Front Squats
2. @20X1; 10 Bent Over DB Row
   B) Bend + Push - 20 min: EVERY 2:30 x 4 Sets ea
3. @20X1; 10 Deadlift
4. @20X1; 10 Dumbbell Bench Press

Tuesday June 7, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9 Assessment

A) Mixed Work: 40 Minute Amrap
10 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
100yd Farmers Carry

Wednesday June 8, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 Min: EVERY 2:30 x 4 Sets ea

1. @20X1; 10 Goblet Squat
2. @20X1; 10 bent Over Barbell Row
   B) Bend + Push - 20 Min: EVERY 2:30 x 4 Sets ea
3. @20X1; 10 DB RDL
4. @20X1; 10 Bench Press

Thursday June 9, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - easy pace: 5 Minute BIke
4 Minute Row
3 Minute Run
2 Minute Single Unders
1 Minute Plank
x 3 Sets

Friday June 10, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 Walking Lunges or DB Walking Lunge
10-15 Ring Rows
20yd Bear Crawl

B) Bend + Push + Core 17:30: 17:30 Minute Amrap
30 Banded Pull Through
10-15 Push-Ups
30-60s Hollow Body Variation

Saturday June 11, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work: 45 Minute Amrap @ easy pace
10 Cal Bike
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups
10 Cal Row
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups
300yd Run
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups

Sunday June 12, 2022
Title: Sunday
Status: pending

Rest Day

NOTES ABOUT THIS WEEK; you'll repeat some of the lifting work - dial it in and push the weight. Putting in a recovery day after Murph for those that decide to do it!

Workout Log: CFSB - Class Programming
Start Date: 2022-05-30
End Date: 2022-06-05

Monday May 30, 2022
Title: Monday
Status: pending

A) Murph: For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Notes:
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
B) Modified Murph: Row 250 meters or Bike .5 miles
15 incline pushups
20 ring rows
25 air squats
x 4 rounds

Scaled Notes:
You may also perform Murph in a team of 2-4.

Tuesday May 31, 2022
Title: Tuesday
Status: pending

Warmup: Full MAP 10 - recovery after murph

A) Mixed Work - easy pace: 75s at each
Bike
Row
Jog
Step Up
x 10 Sets

Wednesday June 1, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 15 min: EVERY 2:30 x 4 Sets ea

1. @20X1; 10 Goblet Squat
2. @20X1; 10 bent Over Barbell Row
   B) Bend + Push - 15 min: EVERY 2:30 x 4 Sets ea
3. @20X1; 10 DB RDL
4. @20X1; 10 Bench Press

Thursday June 2, 2022
Title: Thursday
Status: pending

Warmup: Long Mixed Cyclical

A) Mixed Cyclical: 45 Minute Amrap @ easy pace
15 Cal Bike
15 Cal Row
15 No Push Up Burpees
6 Alternating Turkish Get Ups
200yd Run

Friday June 3, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 15 Min: 17:30 Minute Amrap
20 Walking Lunges or DB Walking Lunge
10-15 Ring Rows
20-30 Sit Ups
B) Bend + Push + Core 15 Min: 17:30 Minute Amrap
20 Banded Glute Bridge w/DB
10-15 Push Ups
50yd/arm Single Arm Farmers Carry

Saturday June 4, 2022
Title: Saturday
Status: pending

45 Minute Amrap
200 Yd Run

Left Arm
25yd Overhead Carry
25yd Front Rack Carry
25yd Farmers Carry

100 Single Unders

Right Arm
25yd Overhead Carry
25yd Front Rack Carry
25yd Farmers Carry

Sunday June 5, 2022
Title: Sunday
Status: pending

A) sled push : 5x50yd; rest as needed
B) Assault Bike: 2:30 Bike
2:30 Rest
x 3 Sets
C) Core: Max Side Plank/side or 90s, whichever comes first
20 Landmine Twist
x 3 Sets

Workout Log: CFSB - Class Programming
Start Date: 2022-05-23
End Date: 2022-05-29

Monday May 23, 2022
Title: Monday
Status: pending

Warmup: Get right into this - it is 40 minutes of work

A) Bodyweight Accumulation + Run Work: 5 Minute Run
+
directly into
+
5 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
x 4 Sets

Tuesday May 24, 2022
Title: Tuesday
Status: pending

Warmup: High Load LB - FBR

A) Squat + Pull - 20 min: EVERY 2:30 x 4 Sets ea

1. @20X1; 10 Front Squats
2. @20X1; 10 Bent Over DB Row
   B) Bend + Push - 20 min: EVERY 2:30 x 4 Sets ea
3. @20X1; 10 Barbell RDL
4. @20X1; 10 Dumbbell Bench Press

Wednesday May 25, 2022
Title: Wednesday
Status: pending

Warmup: Mixed Modal

A) Mixed Work: 10 Minute Amrap
20 Cal Assault Bike
100yd Farmers Carry
10 Burpees
+
rest/walk 5 minutes
+
10 Minute Amrap
25 Double Unders
30 Step Ups
25 Double Unders
15 Russian KBS
+
rest/walk 5 minutes
+
10 Minute Amrap
300m Row
15 Abmat sit Ups
10 Ball Slams

*if over 15 people; sub ski or run

Thursday May 26, 2022
Title: Thursday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 min: EVERY 2:30 x 4 Sets ea

1. @20X1; 10 Goblet Squat
2. @20X1; 10 bent Over Barbell Row
   B) Bend + Push - 20 min: EVERY 2:30 x 4 Sets ea
3. @20X1; 10 DB RDL
4. @20X1; 10 Bench Press

Friday May 27, 2022
Title: Friday
Status: pending

Warmup: Long Mixed Cyclical

A) Mixed Cyclical: 45 Minute Amrap @ easy pace
10 Cal Bike
10 Cal Row
10 No Push Up Burpees
200yd Run
4 Alternating Turkish Get Ups
30yd/arm SA Front Rack Carry/side

Saturday May 28, 2022
Title: Saturday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 15 Min: 15 Minute Amrap
20 Walking Lunges
10-15 Ring Rows
30-60s Front Plank on Elbows
B) Bend + Push + Core 15 Min: 15 Minute Amrap
20 Banded Glute Bridge
10-15 Push Ups
20 Alternating Front to Side Plank

Sunday May 29, 2022
Title: Sunday
Status: pending

Warmup: Full MAP 10 - chilled pace

A) Mixed Work - easy pace: 1 Minute @ each x 10 Sets
Bike
Crawl
JR singles
Row
Med Ball or Goblet Carry

Workout Log: CFSB - Class Programming
Start Date: 2022-05-16
End Date: 2022-05-22

Monday May 16, 2022
Title: Monday
Status: missed

Warmup: Get right into this - it is 40 minutes of work

A) Bodyweight Accumulation + Run Work: 10 Minute Amrap
450yd Run
50yd Walk
+
directly into
+
10 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
x 2 Sets

Tuesday May 17, 2022
Title: Tuesday
Status: missed

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
Work up to a 3rm
OR
@20X1; 5x5; rest 90-120s
B) Bench Press: *15 Minute cap
Work up to a 3rm
OR
@20X1; 5x5; rest 90-120s
C) Core Work: 150yd Farmers Carry
*choose something tough - something you can carry for a hard 50yd, every time you set it down, rest 30s and pick it back up

Wednesday May 18, 2022
Title: Wednesday
Status: missed

Warmup: coaches choice

A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@2110; x3

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
10 Minute Amrap
50 American KBS
50 Reverse Lunges
50 No Push Up Burpees
250 Single Unders

COMPLEX
10 Minute Amrap
30 Burpees Over Bar *lateral, two foot jump
20 Hang Power Snatch @ 55-65% of PS
100 Double Unders or 300 Single Unders

Thursday May 19, 2022
Title: Thursday
Status: missed

Warmup: Coaches Choice

A) Back Squat: 15 Minute Cap
Work up to a 3rm
OR
@20X1; 5x5; rest 2 minutes

B) Vertical Pulling: 15 Minute Cap

Weighted Pull Up 1rm
OR
4xMax Reps strict pull up no band
OR
5x8-10 Ring Rows
C) Core Work: 6 Minute Amrap
Max Kipping toes to bar
or
Max Sit Ups

Friday May 20, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don't move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets

2 Hang Power Clean (work up to a 2rm across the sets)
OR
4-6 Hang Muscle Clean
C) Mixed UB - Teams of 2 - I go, you go (rounds): *start in reverse on even rounds

SIMPLE
12 Minute Amrap
12 Cal Assault Bike
9 Bent Over DB Row *tough
6 Strict Press or Push Press *pulled from the floor

COMPLEX
12 Minute Amrap
15 Calorie Row @ damper 10; tough
10 Push Ups
5 Push Jerk *pulled from floor

Saturday May 21, 2022
Title: Saturday
Status: pending

A) Mixed MAP 5: 3 Minute Amrap
40.30.20.10 Shuttle
16 Alternating Hang DB/KB Snatch
90s Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Burpees
*every 10 burpees stop and perform 10 Cal Bike, let the cals roll up
90s Rest
x 4 Sets

*you'll start with the bike this week

Sunday May 22, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time - 12 Minute Cap
80yd Plate Push
30 Russian KBS
30 Box Jump w/SD
10 Double Push Up Burpees
10 Wall Walks
30/25 Cal AB
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk

Monday May 9, 2022
Title: Monday
Status: pending

Warmup: This is 52 minutes of work, you'll get in and get right after it, work on pacing for the 20 minute amrap in the middle

A) Bodyweight Accumulation + Run Work: 75s Run
30s Walk
x 8 Sets
+
rest/walk 2 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
+
rest/walk 2 minutes
+
75s Run
30s Walk
x 8 Sets

Tuesday May 10, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
Work up to a 5rm
OR
@20X1; 5x5; rest 90-120s
B) Bench Press: *15 Minute cap
Work up to a 5rm
OR
@20X1; 5x5; rest 90-120s
C) Core Work: 8 Minute Amrap
50yd Dual KB Front Rack Carry
25 Yd Dual Arm Farmers Carry
20 Abmat Sit Ups

Wednesday May 11, 2022
Title: Wednesday
Status: pending

Warmup: coaches choice

A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@3110; x5

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
10 Minute Amrap
14 American KBS
14 Reverse Lunges
14 No Push Up Burpees
100 Single Unders

COMPLEX
10 Minute Amrap
10 Burpees Over Bar *lateral, two foot jump
8 Hang Power Snatch @ 55-65% of PS
50 Double Unders

Thursday May 12, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 15 Minute Cap
Work up to a 5rm
OR
@20X1; 5x5; rest 2 minutes

B) Vertical Pulling: 15 Minute Cap

Weighted Pull Up 3rm
OR
4xMax Reps strict pull up no band
OR
5x8-10 Ring Rows
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists
30s Hollow Hold Variation (bent or long)

Friday May 13, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don't move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets

3 Hang Power Clean
OR
4-6 Hang Muscle Clean

*start at the bar - only move up if technique is sound
C) Mixed UB - Teams of 2 - I go, you go (rounds): SIMPLE
12 Minute Amrap
12 Cal Assault BIke
9 Bent Over DB Row *tough
6 Strict Press or Push Press *pulled from the floor

COMPLEX
12 Minute Amrap
15 Calorie Row @ damper 10; tough
10 Push Ups
5 Push Jerk *pulled from floor

Saturday May 14, 2022
Title: Saturday - WalkMS
Status: pending

A) Walk MS!: We're closed for WalkMS today!

Sunday May 15, 2022
Title: Sunday - WODMS
Status: pending

A) WODMS: Come in for Wodms today!

Workout Log: CFSB - Class Programming
Start Date: 2022-05-02
End Date: 2022-05-08

Monday May 2, 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
30s Walk
x 16 Sets
+
rest/walk 5 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Tuesday May 3, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
@20X1; 5x5; rest 90-120s
B) Bench Press: *15 Minute cap
@20X1; 5x5; rest 90-120s
C) Core Work: 8 Minute Amrap
50yd Dual KB Front Rack Carry
25 Yd Dual Arm Farmers Carry

*use the same weight across the board

Wednesday May 4, 2022
Title: Wednesday
Status: pending

Warmup: coaches choice

A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@3131; x2-3

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
13 Minute Amrap
100 Single Unders
14 No Push Up Burpees
14 Reverse Lunges
14 American KBS
rest 30s

COMPLEX
13 Minute Amrap
50 Double Unders
8 Hang Power Snatch @ 55-65% of PS
10 Burpees Over Bar *lateral, two foot jump
rest 30s

Thursday May 5, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 18 Minute Cap
@20X1; 5x5; rest 2 minutes

B) Strict Pull Up: @20X1; 4x7; rest 2 minutes

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

if performing Ring Rows
@20X1; 7x7; rest 60s
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists

Friday May 6, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don't move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets
2 Hang Power Clean @ 21X0

*start at the bar, you only move up if you can nail both the positions and the tempo
C) Mixed UB - Teams of 2 - I go, you go (rounds): SIMPLE
12 Minute Amrap
6 Strict Press or Push Press *pulled from the floor 9 Bent Over DB Row *tough
12 Cal Assault BIke

COMPLEX
12 Minute Amrap
5 Push Jerk *pulled from floor
10 Push Ups
15 Calorie Row @ damper 10; tough

Saturday May 7, 2022
Title: Saturday
Status: pending

A) Mixed MAP 5: 3 Minute Amrap
300yd Shuttle
30 Alternating Hang DB/KB Snatch
90s Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 20 cals stop and perform
10 Burpees
90s Rest
x 4 Sets

*you'll start with the bike this week

Sunday May 8, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time - 10 Minute Cap
10 Double Push Up Burpees
10 Wall Walks
30/25 Cal AB
60yd Plate Push
30 Box Jump w/SD
30 Russian KBS
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk