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Programming 10.3 – 10.9

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Workout Log: CrossFit class Start Date: 2020-10-03 End Date: 2020-10-15 Saturday October 3, 2020 Title: Saturday Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :) A) Muscle Endurance Work: 2 Sets For time - 35 Minute Cap 1k Row 30 Wall Balls 50 Russian KBS 50 Double Unders or 150 Singles 2k Assault Bike Rest 5 minutes between sets *Choose modifications you are confident you can move with ----- Sunday October 4, 2020 Title: Sunday A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap 400m Bike 30yard/arm SA Farmers Carry 200m Run 20 yard bear crawl 30yard SA OH DB or KB Carry/arm ----- Monday October 5, 2020 Title: Wk 4 - Monday Warmup: EMOM x 2 Sets 1. 30s of Alternating in place Lateral Banded Walk 2. 6-8 Counterbalance squats 3. 20s Forearm Plank + 8 Minutes to build to your 10 A) Notes: Whiteboard Score Back Squat weight and three point row weight Notes You can start on the Pull/core piece if there aren't enough racks B) Back Squat - 9 min: Every 3 min 10.8.6 C) Pull + Core - 9 min: Every 3 min x 3 Sets 6-8 Three Point Row/arm 20-30s Side Plank/side D) Pull + Breathing - 9 min: 9 Min Amrap 10 Drag Curls 10 Supine KB Pullovers 10 Cal Bike ----- Tuesday October 6, 2020 Title: Tuesday Warmup: 10 Minutes to cover and move through Hang Power Clean and Push Press + 8 Minutes to build in the BB Floor Press A) Glute Bridge Barbell Floor Press - 12 Min: Every 3 Minutes x 12.10.8.6 B) Push / Bend Accessory: 15 Min Amrap 5 Hang Power Clean rest 30s 5 Push Press rest 30s 10 Box Jumps w/Step Down rest 60s *feel free to make adjustments across sets *modify to a movement you can express , HPC or RDL ----- Wednesday October 7, 2020 Title: Wednesday Warmup: no warm up - get it A) MAP 10: 20 Min Amrap 3 No Push Up Burpees 6 Air Squats 9 American KBS 12 Cal Bike or Row + rest/walk 10 Minutes + 20 Min Amrap 3 No Push Up Burpees 6 Air Squats 9 American KBS 12 Cal Bike or Row *this pace should be something you can nail right away, with no warm up, and stay consistent with ----- Thursday October 8, 2020 Title: Thursday Warmup: 9 Minute Amrap 10 Scap Pulls 10 Alternating Plank March 50 JR Singles 10 Reverse Lunges in Place A) Strict Pull Up - 12:30: At the top of a 2:30 Mark x 5 Sets Max Unbroken Set of Strict Pronated Pull ups or Max Unbroken Set of Negatives *stop once you can no longer maintain the tempo or Max Unbroken Set of Ring Rows Notes -No Bands -Choose something you can at least hit 5 pretty reps at -there is enough time in the 2:30 for everyone to alternate and avoid one another B) Map 7 Intervals - SL - 25 minutes: 10 Min Amrap 20 Cal bike or Row 30 Double Unders or 90 Singles 20 Box Step Ups rest 5 minutes x 2 Sets ----- Friday October 9, 2020 Title: Friday Warmup: 10 Minutes to Warm up with the power snatch or variations - the coach will walk everyone through these A) Power Snatch Skill Work: EMOM x 10 Minutes Power Snatch x 2-3; all perfect *or variation *THIS is the context for skill work today Power Snatch, Hang Power Snatch, Hang Muscle Snatch or Snatch RDL B) Push / Bend Accessory: 15 Min Amrap 5 Deadlifts; tough but pretty rest 30s 6-8 Single Arm Push Press/side *tough rest 30s 6-10 Strict Push Ups rest 30s  

Programming 9.26 – 10.02

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Start Date: 2020-09-26 End Date: 2020-10-02 Saturday September 26, 2020 Title: Saturday Warmup: 10 Minute Amrap; warm up pace 5 Prisoner Kang Squats 60s Assault BIke 12 Alternating Step Ups 30 JR Singles or 10 Double Unders A) Grind Work: 3 Sets; 7 Minute Amrap 45 Russian KBS 50 Double Unders or 150 Singles 30 Box Jumps w/SD 400m Assault Bike 5 Minute Rest between sets Notes: Choose a tough weight for the KB, this is meant to be somewhat grindy ----- Sunday September 27, 2020 Title: Sunday A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap 1200m Bike 30s Forearm Plank 400m Run 30yard OH DB or KB Carry/arm ----- Monday September 28, 2020 Title: Week 3 Monday Warmup: 6 Minute Amrap 10 Alternating Front to Side Plank 20s Isometric Split Squat Hold/leg 10 Alternating Active Straight Leg Raise A) Notes / Whiteboard Scoring: We are dropping the tempo on some of this work, and picking up the reps! Score your weight for the RFESS and Three Point Row B) SA Pull / SL Squat - 24 Minutes: Every 2 Min x 3 Sets 1. Three Point DB Row L Arm x15-20 2. Rear Foot Elevated Split Squat L Leg x15-20 3. Three Point DB Row R Arm x15-20 4. Rear Foot Elevated Split Squat R Leg x15-20 Notes: Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge C) Core / Pull / SL Squat Accessory: 10 Minute Amrap 10 Barbell Curls 20 Reverse Lunges 30 Abmat Sit Ups *continuous movement with very little breaking, choose weights that allow for that ----- Tuesday September 29, 2020 Title: Tuesday Warmup: Move right into the Aerobic Work A) Note / Whiteboard Scoring: Not a huge amount of adjustments here, note the lack of tempo in the LM Press and increased rest as a chance to load slightly heavier. B) FB Mixed Modal Aerobic Work - Sustainable: 15 Min Amrap 3 Push Ups 5 Air Squats 7 Russian KBS 20s Reverse Plank Bridge 10 Cal Bike or Row *the modifications you choose should be something you can hold for a 45 minute amrap. focus on quality and sustainability here. You should feel as though you are PRIMED UP for the next piece, not exhausted moving into it. C) DL Bend + Glute Superset - 12 Min: Every 2 Min x 3 Sets 1. Dumbbell RDL x15-20 2. 20 Alternating Lateral Banded Walk (in place marching back and forth) D) SA Push - 12 Min: Every 2 minutes x 3 Sets 1. Single Arm Landmine Press L Arm x15-20 2. Single Arm Landmine Press R Arm x15-20 ----- Wednesday September 30, 2020 Title: Wednesday Warmup: Get right into it today A) Notes / Whiteboard Scoring: Class: No score, get in and move You may start on a different modality B) Map 10: 12 Min Amrap 15/12 Cal Bike 20s Side Plank/side 2 min rest 12 Min Amrap 5 No Push Up burpees 50 yard Farmers Walk 2 min rest 12 Min Amrap 30 Doubles or 90 Singles 20 Alternating Box Step Ups ----- Thursday October 1, 2020 Title: Thursday Warmup: 12 Min Amrap 10 Goblet Good Mornings *keep this attached to your chest 10 Beautiful Air Squats 20s Quadruped Plank + 5 Minute Foam Roll - all over A) Notes / Whiteboard Score: Class: Score last pendlay row and back squat weight B) Pendlay Row: Every 2:30 20.15.12.10.8 *build across sets C) Back Squat : Every 2:30 15.12.10.8.8 *build across sets ----- Friday October 2, 2020 Title: Friday Warmup: 7 Min Amrap 10 KB Good Mornings *on back this time 10 Prone Y 10 Drop Squats *into quarter squat A) Notes / Whiteboard Score: Class: Score Floor press and bend work weight B) Glute Bridge Barbell Floor Press: Every 2:30 20.15.12.10 Build across sets C) Bend Work: Every 2:30 x 4 Sets TNG Power Clean x4.4; rest 20s between clusters PC x 4.4; cluster set - rest 20s between Hang Muscle Clean x 10 RDL x 10 D) Push w/High Breathing Rate: 12 Min Amrap 10 UB Push Press 15 UB Russian KBS 300m Run rest 60s between  

Programming 9.19 – 9.25

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Workout Log: CFSB - Class Programming Start Date: 2020-09-19 End Date: 2020-09-25 Saturday September 19, 2020 Title: Saturday Warmup: 3 minute Row; increase pace slightly each minute + 3 Minute Bike; increase pace slightly each minute + Find your Farmers walk weight. which should be TOUGH *DB or KB is fine A) Grind Work: 4 Sets 50 Yard Farmers Walk *tough 400m Bike 50 Yard Farmers Walk *tough 400 Bike 50 Yard Farmers Walk *tough 5 minutes rest Notes: Timing this out at a leisurely pace, should take no more than 4:30 a round, the coach should note that if it takes longer - adjust the weight on the walks and the volume on the row/bike ----- Sunday September 20, 2020 Title: Sunday A) Mixed Modal Aerobic Work Option 1: 40 Minute Amrap 1k Bike 12 Prisoner Walking Lunges 5 Arms Only Inchworms 80m Dual KB Front Rack Carry 50 Jump Rope Singles 20 Step Ups 10 No Push Up Burpees B) Mixed Modal Aerobic Work Option 2: 40 Minute Amrap 1k Bike 20 Prisoner Walking Lunges 2 Wall Walks 80m Dual KB Front Rack Carry 100 Jump Rope Singles, every 25 stop and perform 3 burpees 20 Step Ups ----- Monday September 21, 2020 Title: Week 2 Monday Warmup: 10 Minute Amrap 45s/side Quick Passes Foam Rolling Hip Area 5 Side Plank Clamshells/side 10 Alternating Windshield Wipers A) Notes: The volume has went up for the strength work this week! shoot for the high end of the rep ranges! Class: Score your DB row and Split Squat weight B) SA Pull / SL Squat - 24 Minutes: Every 90s x 4 Sets 1. Three Point DB Row L Arm @30X2; x10-12 2. Rear Foot Elevated Split Squat L Leg @3030; x10-12 3. Three Point DB Row R Arm @30X2; x10-12 4. Rear Foot Elevated Split Squat R Leg @3030; x10-12 Notes: Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge C) Core / Pull / SL Squat Accessory - 15 Minutes: 4 Sets; max reps at each 30s Abmat Sit Ups 15s Rest 30s Single Arm Ring Row Left Arm 15s Rest 30s Single Arm Right Row Right Arm 15s Rest 30s Goblet Reverse Lunges 15s Rest 30s Forearm Plank 15s Rest ----- Tuesday September 22, 2020 Title: Tuesday Warmup: 10 Min Amrap; for quality 10 Prone T 5 Toes Elevated Jefferson Curls *on 25# plate 12 Alternating Deadbug with Overhead Reach A) Note: Class: Score your DB RDL and SA Landmine Press weight B) DL Bend / Core - 12 minutes: Every 90s x 4 Sets 1. Dumbbell RDL @ 3111; x10-12 2.Alternating Front to Side Plank *pause 1 count in each position x 12-14 C) SA Push - 12 minutes: Every 90s x 4 Sets 1. Single Arm Landmine Press L Arm @31X1; x10-12 2. Single Arm Landmine Press R Arm @31X1; x10-12 D) 10 Minute Amrap: 30 Alternating Quadruped Shoulder Taps 30 Russian Kettlebell Swings Notes *choose a tough weight for the russian KBS, I don't expect you to straight set them ----- Wednesday September 23, 2020 Title: Wednesday Warmup: Get right into it with part A! A) Notes: Class: No score, get in and move B) Mixed Cyclical - 41 Minutes: 3 Sets 2:30 Bike 1:00 Rest 2:30 Amrap; 30 Jump Rope Singles + 5 No Push Up Burpees 1 minute rest 2:30 Row 1:00 Rest 2:30 Amrap; 100yard Run + 10 Box Step Ups 1:00 Rest Notes: you may start on different things C) Core / Glute - 8 Minute Amrap: 20-30s Weighted Plank Weighted Glute Bridge; x12-15 *use a barbell or DB in the weighted GB *no tempo - just control it now *load heavier on the weighted plank ----- Thursday September 24, 2020 Title: Thursday Warmup: 10 Minute 20 Alternating Steps Lateral Banded Walk *in place 10 Box Jumps w/Step Down 10 Prisoner Good Morning 10 Scap Push Ups A) Notes: Class: Score pendlay row and back squat weight B) Pendlay Row: Every 2:00 x 4 Sets x15-20 Reps C) Back Squat : Every 2:00 x 4 Sets x10-12 D) SA Pull / Squat Accessory: 9 Minute Amrap 8 SA UB KB Cleans/arm 8 Single Arm KB Front Rack Reverse Lunges/arm 30 Double Unders rest 30s *keep the same side/leg lunging backward that you have the KB racked in. 90 Singles for 30 doubles ----- Friday September 25, 2020 Title: Friday Warmup: 6 Minute Amrap 10 Alternating Active Straight Leg Raise 5 Jefferson Curls 6 Prone Y + In regards to the Power Clean: Take a moment to align the best movements to members. Keep it to something you can EXPRESS today, something you KNOW. A) Notes: Class: Score Floor press and bend work weight B) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets x15-20 Reps C) Bend Work: Every 2:00 x 4 Sets x5 TNG Power Clean *okay this time, straight Power Clean from the floor or any modification below PC x 5 Hang Muscle Clean x 8 RDL x 8 D) Push w/High Breathing Rate: 5 Sets for times; 14 Minute Cap 15 UB Push Press 300m Run rest 60s between    

Programming 9.12 – 9.18

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Workout Log: CFSB - Class Programming Start Date: 2020-09-12 End Date: 2020-09-18 Saturday September 12, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Accumulation and Practice: 3 Sets 3 Minute Amrap 10 Burpees or No Push Up Burpees 10 Single Arm Box Step Up and Over 3 Minute Rest 3 Minute Amrap 100m Run 20 Alternating DB/KB Snatch 3 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday September 13, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today along with Lactic Power Work B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 50s Assault BIke @ moderate 7:30 Rest 55s Assault Bike @ moderate 8:15 Rest 60s @ 100% Max Effort ----- Monday September 14, 2020 Title: Monday Warmup: 10 Minute Amrap 45s/side Quick Passes Foam Rolling Hip Area 5 Side Plank Clamshells/side 10 Alternating Windshield Wipers A) SA Pull / SL Squat - 24 Minutes: Every 90s x 4 Sets 1. Three Point DB Row L Arm @30X2; x8-10 2. Rear Foot Elevated Split Squat L Leg @3030; x8-10 3. Three Point DB Row R Arm @30X2; x8-10 4. Rear Foot Elevated Split Squat R Leg @3030; x8-10 Notes: Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge B) Core / Pull / SL Squat Accessory - 9 Minutes: 4 Sets; max reps at each 45s Single Leg V-Up - Med Ball / Alternating 45s Reverse Lunges 45s Reverse Plank Bridge C) Notes: Score your DB row and Split Squat weight ----- Tuesday September 15, 2020 Title: Tuesday Warmup: 10 Min Amrap; for quality 10 Prone T 5 Toes Elevated Jefferson Curls *on 25# plate 12 Alternating Deadbug with Overhead Reach A) DL Bend / Core - 12 minutes: Every 90s x 4 Sets 1. Dumbbell RDL @ 3111; x8-10 2.Alternating Front to Side Plank *pause 1 count in each position x 8-10 B) SA Push - 12 minutes: Every 90s x 4 Sets 1. Single Arm Landmine Press L Arm @31X1; x8-10 2. Single Arm Landmine Press R Arm @31X1; x8-10 C) 9 Minute Amrap: 12' Quadruped Crawl Forward 12' Reverse Bear Crawl Backward 12' Quadruped Crawl Forward 12' Reverse Bear Crawl Backward 15 American KBS Notes the bear crawls are hips down, back and forth in your box D) Note: Score your DB RDL and SA Landmine Press weight ----- Wednesday September 16, 2020 Title: Wednesday Warmup: Get right into it with part A! A) Mixed Cyclical - 31:30 Minutes: 3 Sets 2:30 Bike 1:00 Rest 2:30 Row 1:00 Rest 2:30 Amrap; 100yard Run + 10 Box Step Ups 1:00 Rest Notes: you may start on different things B) Core / Glute - 15 minute: Every 90s x 5 Sets 1. 30-60s Weighted Plank 2. Weighted Glute Bridge @20X1; x8-10 *use a barbell or DB in the weighted GB C) Notes: Score your weighted glute bridge ----- Thursday September 17, 2020 Title: Thursday Warmup: 10 Minute 20 Alternating Steps Lateral Banded Walk *in place 10 Box Jumps w/Step Down 10 Prisoner Good Morning 10 Scap Push Ups A) Pendlay Row: Every 2:00 x 4 Sets x12-15 Reps B) Back Squat : Every 2:00 x 4 Sets x8-10 C) SA Pull / Squat Accessory: 15 Minute Amrap 10 SA UB KB Cleans/arm 16 UB Barbell Front Rack Reverse Lunges 45 Double Unders rest 60-90s ----- Friday September 18, 2020 Title: Friday Warmup: 10 Minute Amrap 12 Alternating Active Straight Leg Raise 5 Slow Jefferson Curl on Wall 8 Prone Y 8 Prone T 10 American KBS A) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets x12-15 Reps B) Bend Work: Every 2:00 x 4 Sets x5 TNG Power Clean *above knee PC, Muscle Clean, or RDL C) Push w/High Breathing Rate: 5 Sets for times; 12 Minute Cap 10 UB Push Press 200m Run rest 60s between  

Programming 9.5 – 9.11

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Workout Log: CFSB - Class Programming Start Date: 2020-09-05 End Date: 2020-09-11 Saturday September 5, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Accumulation and Practice: 4 Sets 2 Minute Amrap 10 Burpees or No Push Up Burpees 16 Alternating KB/DB Snatch Max Double Unders in remaining time 2 Minute Rest 2 Minute Amrap 100m Run 15 Push Press Single Arm Box Step Up and Over in remaining time 2 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? B) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. ----- Sunday September 6, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today along with Lactic Power Work B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 45s Assault BIke 6:45 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday September 7, 2020 CLOSED - Labor Day ----- Tuesday September 8, 2020 Title: Week 3 Intensity - Tuesday Warmup: 7 Minute Amrap 30 Jump Rope Singles 5 Air Squats 5 Jump Squats 30s Reverse Plank Bridge 8 Tabletop Glute Bridges A) Notes: WHITEBOARD: Score your push press B) Push Press - 10 minutes: EVERY 2:30 x 4 Sets Set 1: 3-4 Set 2/3: 2-3 Set 4: 1 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling - 10 Minutes: 30s Max Reps Pull Ups 30s Rest x 3 Sets rest 4 minutes 30s Max Reps Pull Ups 30s Rest x 3 Sets *These don't have to be unbroken - but they should be pretty. *You can sub banded *but I want you to pause for a 1 count at the top and bottom with a band *or you can sub ring rows D) Mixed Modal Aerobic Work - 13 Minutes: 30s Left Arm Push Up + Renegade Row 30s Right Arm Push Up + Renegade Row 30s Double Unders 30s Left Arm Squat Clean Thruster 30s Right Arm Squat Clean Thruster 30s Double Unders rest 2 minutes x 3 Sets; increase your pace from the first to the second set ----- Wednesday September 9, 2020 Title: Wednesday Warmup: 7 Minute Amrap 60s Assault Bike 20s Bottom Squat Hold 20s Prisoner Superman Hold + 7 Minutes Talking About what a perfect deadlift and wall ball is + 4 Sets - 7 Minute Cap 8 Perfect Deadlifts with just the bar 8 Perfect Wall Balls *warm up weight A) Notes: Row can be subbed with limited equipment WHITEBOARD SCORE: DL Weight B) Deadlift - 12 Minutes: EVERY 3 MINUTES x 4 SETS @2111 3.2.2.1 build across the sets, first set is 3, next set is 2, next set is 2, last set is 1 (leave a tiny bit in the tank for today's single) *make sure this deadlift is beautiful before It's tough *if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting - 10 Minute Amrap: For Time - 10 Minute Cap 40/35 Cal Assault Bike 20 Deadlifts @ 30-40% of today's single 40 Wall Balls 20 Deadlifts @ 30-40% of today's single *if you weren't able to perform perfect wall balls, perform a goblet squat or air squat ----- Thursday September 10, 2020 Title: Thursday Warmup: 8 Minute Amrap 100m Jog 8 Prisoner Kang Squats 12 Alternating Plank Shoulder Taps + get into warming up for the aerobic work! A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP B) Aerobic Horizontal Pull / Push Superset: 15 Minute Amrap 5 Tough Bent Over Barbell Rows 10 Push Ups (or mod) 200m Run *if the push ups are too easy, perform ring push ups or Ring Dips - at least 6+ on your first set C) Flexion / Extension Work @ high breathing rates: 15 Minute Amrap 5 Toes to Bar or 10 Abmat sit Ups 10 American KB Swings 200m Run ----- Friday September 11, 2020 Title: Friday Warmup: 9 Minute Amrap 60s Assault Bike 20s/side isometric split squat hold 30 Jump Rope Singles or 10 double unders 8 Alternating Active Straight Leg Raise A) Notes: WHITEBOARD SCORE - Split Squat Weight B) Rear Foot Elevated Split Squat : 12 Minute Cap Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt C) For Reps - 12 Minutes: 3 Minute Max Calorie Row 2 Minute Max Walking Lunges 1 Minute Max Double Unders 3 Minute Max Cal Assault BIke 2 Minute Max Walking Lunges 1 Minute Max Double Unders D) Doubles or Singles: For Time 8 Minute Cap for either Double Unders 10.20.30.40.50.40.30.20.10 Singles 10.20.30.40.50.60.50.40.30.20.10 These are unbroken sets If you trip, reset at the beginning of THAT set You MUST break your rhyhtm between sets Pick one or the other

8.29 – 9.4

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Workout Log: CFSB - Class Programming Start Date: 2020-08-29 End Date: 2020-09-04 Saturday August 29, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 3 Sets 90s Amrap 6 Burpees or No Push Up Burpees 12 Alternating KB/DB Snatch 90s Rest 90s Amrap 6 Single Arm Push Press/arm 30 Double Unders 90s Rest 90s to perform 100m Run Single Arm Box Step Up and Over in remaining time 90s Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 30, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 40s Assault BIke 6:00 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 31, 2020 Title: Week 2 Intensity - Monday Status: pending Warmup: 10 Minute Amrap 50 Jump Rope Singles 5 Jump Squats 8 Prone Y 20 Alternating Down Dog Shoulder Taps 5 Plank Row/side *warm up in nature A) Notes: Rest has gone up Reps are going down Overall volume is dropping slightly WHITEBOARD: Score your push press B) Push Press: EVERY 2:30 x 5 Sets Set 1: 4-6 Set 2/3/6: 3-4 Set 5: 2-3 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling: 1 Minute Max Reps Strict Pull Ups 1 Minute Rest x 4 Sets *break your reps up however you'd like during the minute. Modify so that quality is always high. D) Mixed Modal Aerobic Work: 5 Minute Amrap 8 Single Arm Manmakers Left Arm 8 Single Arm Manmakers Right Arm 50 Double Unders or 150 Singles 3 Minute Rest x 2 ----- Tuesday September 1, 2020 Title: Tuesday Warmup: 10 Minute Amrap 60s Assault Bike; build across sets in your pace 8 Russian KBS 10 Alternating Front to Side Plank 10 Air Squats A) Notes: Row can be subbed with limited equipment WHITEBOARD SCORE: DL Weight B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111 x2-3 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: For Time - 12 minute cap 30.20.10 Assault Bike Calories Wall Balls rest 2 minutes between sets 30, rest, 20, rest, 10 done ----- Wednesday September 2, 2020 Title: Wednesday Warmup: 10 Minute Amrap 18 Alternating Quadruped Shoulder Taps 5 Curl to Press/side 5 Kang Squats 200M run A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP B) Horizontal Pull / Push Superset: Every 2:00 x 4 Sets x6-8 Bent Over Barbell Row *tough directly into Max Set of Push Ups or Mods (see below) *if the push ups are too easy, perform ring push ups or Ring Dips - at least 6+ on your first set *grip is changed, no tempo - get after it and make it tough C) Flexion / Extension Work @ high breathing rates: 12 Minute Amrap 15 Toes to Bar or 30 Abmat sit Ups 30 American KB Swings 800m Run ----- Thursday September 3, 2020 Title: Thursday Warmup: 9 Minute Amrap 5 Hang Muscle Clean w/Barbell 20s/side isometric split squat hold 30 Jump Rope Singles or 10 double unders A) Notes: WHITBOARD SCORE - Split Squat Weight B) Front Rack Split Squat: 12 Minute Cap Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt C) Doubles or Singles: For Time 8 Minute Cap for either Double Unders 10.20.30.40.50.40.30.20.10 Singles 10.20.30.40.50.60.50.40.30.20.10 These are unbroken sets If you trip, reset at the beginning of THAT set You MUST break your rhyhtm between sets Pick one or the other D) Get the work done: For Time; 7 minute cap 120 Walking Lunges ----- Friday September 4, 2020 Title: Friday Warmup: 5 Minutes at your chosen modality; build across your pace with each minute ending tough + take 8 minutes to build up to your press or landmine row *we can start people on different stations A) Notes: WHITEBOARD SCORE - Total Distance each time for the Single Modality Work B) Landmine Meadows Row: Every 2:30 Minutes x 4 Sets x 6-8/arm; tough C) Strict Press: Every 2:30 minutes x 4 Sets Press x 3-5 *tough D) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest E) Single Modality Aerobic Work: Choose One 5 Minute Max Run Bike Row 2:00 Minutes Rest x 3 Sets Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week  

Programming 8.22 – 8.28

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I checked the views on the last few weekly overviews - there were only a couple, so I'm cutting those out :) Workout Log: CFSB - Class Programming Start Date: 2020-08-22 End Date: 2020-08-28 Saturday August 22, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 5 Sets 1 Minute Amrap 5 Push Ups 10 Alternating KB/DB Snatch 1 Minute Rest 1 Minute to Perform 20s Double Unders 20s Max Burpees 20s Double Unders 1 Minute Rest 1 Minute to Perform 100m Run Max Box Jumps w/Step down in remaining time 1 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 23, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 35s Assault BIke 5:15 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 24, 2020 Title: Week 1 Intensity - Monday Status: pending Warmup: 8 Minute Amrap 10 Doubles or 30 Singles 20s Plank on Hands 2 Arms Only Inchworms 8 Supermans 20s Reverse Plank Bridge 5 No Push Up Burpees A) Notes: Rest has gone up Reps are going down Overall volume is dropping slightly B) Push Press: EVERY 2:30 x 5 Sets Set 1: 6-8 Set 2/3/6: 4-6 Set 5: 3-4 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling: EVERY 2:30 x 5 Sets x 3-6 *if strict pull ups are easy here - weight these *if you've been doing these banded, attempt to lower the band you have been using D) Mixed Modal Aerobic Work: 9 Minute Amrap 8 Single Arm Plank Row Left Arm *tough 8 Single Arm Plank Row Right Arm *tough 10 Burpees 40 Double Unders or 120 Singles ----- Tuesday August 25, 2020 Title: Tuesday Warmup: 12 Minute Amrap @ warm up pace 60s Assault Bike 8-10 Single Leg Glute Bridges/side 20s Forearm Plank 10 Prisoner Cyclist Squats A) Notes: Row can be subbed with limited equipment B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111 x3-4 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: 10 Minute Cap 15/12 Cal Assault Bike 15 Goblet Squats *tough but unbroken rest 30s x 3 Sets ----- Wednesday August 26, 2020 Title: Wednesday Warmup: 12 Minute Amrap 10 Alternating Quadruped Shoulder Taps 10s - 90 Degree Barbell Hold 200m Run A) Horizontal Pull / Push Superset: Every 75s x 5 Sets 1: Supinated Grip Bent Over Barbell Row @20X1; x4-6 2: Max Push Ups in sets of 2 OR *check other options for pressing below 3: Rest *if the push ups are too easy, perform ring push ups or Ring Dips - same format (in sets of 2-3) I want these to be tough but consistent! B) Aerobic Work: 15 Minute Amrap 10 Toes to Bar or 25 Abmat sit Ups 20 Alternating DB or KB Snatch 600m Run ----- Thursday August 27, 2020 Title: Thursday Warmup: Right into the skill work! A) Double Under in a Skill Format: 10 Minute Cap (for each format) Level 1: I'm working on singles 1 Minute of Singles 1 Minute of rest x 5 Sets Level 2: I don't have doubles, but I'm great at single unders 5 Attempts at a double under; rest 30-45s between Level 3: I have around 20-30 Doubles Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc... Level 4: I have 30-50 Double Unders 5.10.15.20.15.10.5; rest 90s perform the ladder and intentionally break between the noted sets. If you trip - perform that set again. If you cannot perform double unders or singles - assault bike 10 minutes at easy pace. B) Single Leg Squat: 4 Sets; 14 minute cap Dual DB or KB Rack Split Squat - x6-9/leg; rest 60s between legs C) Get the work done: For Time; 10 Minute Cap - break this up however you want 50 Walking Lunges 50 Wall Balls ----- Friday August 28, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 2 Minutes of your chosen modality :) 8 Single Arm Clean to Push Press A) Single Arm Seated Z-Press: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest B) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest C) Single Modality Aerobic Work: Choose One 5 Minute Max Run Bike Row 5 Minutes Rest x 3 Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week

Programming 8.15 – 8.21

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https://www.loom.com/share/ce05d2e1caab41dcafffebdd404dcafe Workout Log: CFSB - Class Programming Start Date: 2020-08-15 End Date: 2020-08-21 Programming Saturday August 15, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 30 Minutes 30s to perform 6 Alternating KB/DB Snatch Max Push Ups in remaining time 30s Rest 30s to perform 5 Burpees Max Double Unders or Singles 30s Rest 30s to perform 6 Box Jumps with step down Run in remaining time 30s Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 16, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 30s Assault BIke 4:30 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 17, 2020 Title: Week 6(2) - Monday Warmup: 60s Jump Rope Singles 30s Reverse Plank x 3 Sets; each at the top of a 90s mark + 8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in A) Notes: Same volume but less rest here on B/C WHITEBOARD SCORE: Push press weight B) Push Press: EVERY 90s x 6 SETS x 6-8 C) Vertical Pulling: EVERY 90s x 6 SETS x 6-8 *if strict pull ups are easy here - weight these D) Mixed Modal Aerobic Work: 12 Minute Amrap 4 Single Arm Plank Row Left 4 DB Single Arm No Push Up Burpee Deadlift Left Arm 4 Single Arm Plank Row Right 4 DB Single Arm No Push Up Burpee Deadlift Right Arm 20 Double Unders or 60 Singles ----- Tuesday August 18, 2020 Title: Tuesday Warmup: EMOM x 4 Minutes 25s Elbow Plank Max Alternating Lateral Banded Steps in the remaining time *keep the band on the whole time + 6 Minute Amrap 5 Prisoner Good Mornings 5 Counterbalance Squats 5 Prisoner Kang Squats A) Notes: We are adding more volume to the DL here, it's a decent amount of volume so make sure it is beautiful before it is tough *WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both) B) Deadlift : EVERY 3 MINUTES x 5 SETS @3111 x5 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: 10/8 Cal Assault Bike 12 Goblet Squats @20X1 rest 90-120s x 4 Sets ----- Wednesday August 19, 2020 Title: Wednesday Warmup: 7 Minute Amrap 100yard Jog *out the front, in the back 30s Prisoner Superman Hold 5 Arms Only inchworms + 3; continuous movement 5 Supinated bent row @30X2 3 Push Up Negatives at 5 down A) Notes: *the top position looked...like it could use some work across the board here on the supinated rows - so now you get 3 at the top! hold it in contact with your body WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups B) Horizontal Pull / Push Superset: EMOM x 5 Sets Minute 1: Supinated Grip Bent Over Barbell Row @30X3; x6-8 Minute 2: Max Push Ups in sets of 2-3 OR *check other options for pressing below Minute 3: Rest *if the push ups are too easy, perform ring push ups or Ring Dips - same format (in sets of 2-3) C) Aerobic Work: 15 Minute Amrap 5 Toes to Bar *see subs 5 Ball Slams 5 Toes to Bar 5 Ball Slams 300m Run *If you cannot perform kipping toes to bar, progress down in this fashion> 5 Tuck Up to V-ups > 10 Tuck Ups > 10 Abmat Sit Ups ----- Thursday August 20, 2020 Title: Thursday Warmup: Right into the skill work! A) Double Under in a Skill Format: 10 Minute Cap (for each format) Level 1: I'm working on singles 1 Minute of Singles 1 Minute of rest x 5 Sets Level 2: I don't have doubles, but I'm great at single unders 5 Attempts at a double under; rest 30-45s between Level 3: I have around 20-30 Doubles Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc... Level 4: I have 30-50 Double Unders 5.10.15.20.15.10.5; rest 90s perform the ladder and intentionally break between the noted sets. If you trip - perform that set again. If you cannot perform double unders or singles - assault bike 10 minutes at easy pace. B) Notes: Single Leg Squat Bend Muscle Endurance w/High Breathing Rate WHITEBOARD SCORE: Weight used for split squat and total time for C C) Single Leg Squat: 3 Sets; 14 minute cap Mixed Rack Front Foot Elevated Split Squat - x8-10/leg; rest 60s between legs *up on a 25" plate *if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat D) Get the work done: For Time; 10 Minute Cap - break this up however you want 40 American KBS 40 Wall Balls 40 No Push Up Burpees ----- Friday August 21, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 60s of your chosen modality :) 5 Curl to Press/arm 10 Reverse Snow Angels A) Notes: Vertical Push / Pull Work Single Modality Aerobic WHITEBOARD SCORE: Max distance on D and the implement you used :) B) Single Arm Seated Z-Press: EMOM x 5 Sets Minute 1: x9-12 Left Arm Minute 2: x9-12 Right Arm Minute 3: Rest C) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x9-12 Left Arm Minute 2: x9-12 Right Arm Minute 3: Rest D) Single Modality Aerobic Work: Choose One 10 Minute Max Run Bike Row Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week  

Programming 8.8 – 8.14

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Overview: https://www.loom.com/share/c44c096a448247e3a16e13ce4d768422 Workout Log: CFSB - Class Programming Start Date: 2020-08-08 End Date: 2020-08-14 Saturday August 8, 2020 Title: Saturday A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: EMOM x 30 Minutes Minute 1 30s to perform 6 No Push Up Burpees Max Double Unders or Singles Minute 2 30s to perform 6 Hand Release Push Ups Max Russian KBS in time remaining Minute 3 30s to perform 6 Box Jumps with step down Max Abmat Sit ups in time remaining Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 9, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work: 20-30 Minutes of Snatch Skill Work C) Lactic Power Work: 25s Assault BIke 3:45 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 10, 2020 Title: Week 6(2) - Monday Warmup: 60s Jump Rope Singles 30s Reverse Plank x 3 Sets; each at the top of a 90s mark + 8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in A) Push Press: EVERY 2 MINUTES x 6 SETS x 6-8 B) Vertical Pulling: EVERY 2 MINUTES x 6 SETS x 6-8 *if strict pull ups are easy here - weight these C) Aerobic Work: 12 Minute Amrap 4 Bent Over Barbell Rows 12 Quadruped Shoulder Taps 20 Double Unders or 60 Singles ----- Tuesday August 11, 2020 Title: Tuesday Warmup: EMOM x 4 Minutes 25s Elbow Plank Max Alternating Lateral Banded Steps in the remaining time *keep the band on the whole time + 6 Minute Amrap 5 Prisoner Good Mornings 5 Counterbalance Squats 5 Prisoner Kang Squats A) Notes: Deadlift Strength Endurance Squat Muscle Endurance / Strength Endurance *WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both) B) Deadlift : EVERY 3 MINUTES x 4 SETS @3111 x5 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Goblet Squat: @20X1; EVERY 3 MINUTES 20.15.10.10.10.8 ----- Wednesday August 12, 2020 Title: Wednesday Warmup: 10 Minute Amrap 100yard Jog *out the front, in the back 30s Prisoner Superman Hold 5 Arms Only inchworms A) Notes: Horizontal Push / Pull Mixed Modal (cyclical + gymnastics) Aerobic Work WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups B) Horizontal Pull / Push Superset: EMOM x 5 Sets Minute 1: Supinated Grip Bent Over Barbell Row @31X2; x6-8 Minute 2: Push Ups x9-15 Minute 3: Rest *if the push ups are too easy, perform either deficit or ring C) Aerobic Work: 15 Minute Amrap 400m Run 10 Abmat Sit Ups 10 Ball Slams 10 Abmat Sit Ups 10 Ball Slams ----- Thursday August 13, 2020 Title: Thursday Warmup: 30s Jump Rope Singles 30s Single Leg Glute Bridge left 30s Single Leg Glute Bridge right 30s Jump Rope Singles 30s Side Plank Left 30s Side Plank Right x 3 Sets A) Notes: Single Leg Squat Bend Muscle Endurance w/High Breathing Rate WHITEBOARD SCORE: Weight used for split squat and total time for C B) Single Leg Squat: 3 Sets; 14 minute cap Front Foot Elevated Split Squat - Overhead Contralateral @3010; x8-10/leg; rest 60s between legs *up on a 25" plate *if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat C) Get the work done: For Time; 10 Minute Cap 50 Russian KBS 50 Wall Balls 160 Double Unders - 320 singles ----- Friday August 14, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 60s of your chosen modality :) 5 Curl to Press/arm 10 Reverse Snow Angels A) Notes: Vertical Push / Pull Work Single Modality Aerobic WHITEBOARD SCORE: Max distance on D and the implement you used :) B) Single Arm Seated Z-Press: EMOM x 5 Sets Minute 1: x12-15 Left Arm Minute 2: x12-15 Right Arm Minute 3: Rest C) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x12-15 Left Arm Minute 2: x12-15 Right Arm Minute 3: Rest D) Single Modality Aerobic Work: Choose One 10 Minute Max Run Bike Row Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week  

Programming 8.3 – 8.7

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A little cycle explanation :)
 
Workout Log: CFSB - Class Programming Start Date: 2020-08-03 End Date: 2020-08-07 this Monday August 3, 2020 Title: Week 5 - Monday Warmup: 60s Jump Rope Singles 30s Reverse Plank x 3 Sets; each at the top of a 90s mark + 8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in A) Notes: Vertical Push Dynamics Vertical Pull + High Breathing Core + Pull + Push isometrics *all sets tough unless specified to build WHITEBOARD SCORE: Push press weight + total # of pull ups B) Push Press: EVERY 2 MINUTES x 5 SETS x 6-8 C) Vertical Pulling: EVERY 2 MINUTES x 5 SETS x 6-8 *if strict pull ups are easy here - weight these D) Strict Pull Up: EVERY 2 MINUTES x 5 SETS x 6-8 E) Amrap: 12 Minute Amrap 30 Double Unders or 60 Singles 8 Bent Over Barbell Rows 30s Plank on Hands ----- Tuesday August 4, 2020 Title: Tuesday Warmup: EMOM x 4 Minutes 25s Elbow Plank Max Alternating Lateral Banded Steps in the remaining time *keep the band on the whole time + 6 Minute Amrap 5 Prisoner Good Mornings 5 Counterbalance Squats 5 Prisoner Kang Squats A) Notes: Deadlift Strength Endurance Squat Muscle Endurance / Strength Endurance *WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both) B) Deadlift : EVERY 3 MINUTES x 4 SETS @3111 x5 *build across sets here *make these pretty, if you cannot perform them pretty in the range, perform and RDL C) Goblet Squat: @20X1; EVERY 3 MINUTES 20.15.10.10.10 ----- Wednesday August 5, 2020 Title: Wednesday Warmup: 10 Minute Amrap 100yard Jog *out the front, in the back 30s Prisoner Superman Hold 5 Arms Only inchworms A) Notes: Horizontal Push / Pull Mixed Modal (cyclical + gymnastics) Aerobic Work WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups B) Horizontal Pull / Push Superset: EMOM x 4 Sets Minute 1: Supinated Grip Bent Over Barbell Row @31X2; x6-8 Minute 2: Push Ups x9-15 Minute 3: Rest *if the push ups are too easy, perform either deficit or ring C) Aerobic Work: 15 Minute Amrap 200m Run 15 Abmat Sit Ups 200m Run 10 No Push Up Burpees *if you have solid push ups - go ahead and hit burpees ----- Thursday August 6, 2020 Title: Thursday Warmup: 30s Jump Rope Singles 30s Single Leg Glute Bridge left 30s Single Leg Glute Bridge right 30s Jump Rope Singles 30s Side Plank Left 30s Side Plank Right x 3 Sets A) Notes: Single Leg Squat Bend Muscle Endurance w/High Breathing Rate WHITEBOARD SCORE: Weight used for split squat and total time for C B) Single Leg Squat: 3 Sets; 14 minute cap Front Foot Elevated Goblet Split Squat @3010; x8-10/leg; rest 60s between legs *up on a 25" plate *if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat C) Get the work done: For Time; 10 Minute Cap 80 Russian KBS 160 Double Unders - 320 singles ----- Friday August 7, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 60s of your chosen modality :) 5 Curl to Press/arm 10 Reverse Snow Angels A) Notes: Vertical Push / Pull Work Single Modality Aerobic WHITEBOARD SCORE: Max distance on D and the implement you used :) B) Single Arm Seated Z-Press: EMOM x 4 Sets Minute 1: x12-15 Left Arm Minute 2: x12-15 Right Arm Minute 3: Rest C) Single Arm Upright Row: EMOM x 4 Sets Minute 1: x12-15 Left Arm Minute 2: x12-15 Right Arm Minute 3: Rest D) Single Modality Aerobic Work: Choose One 10 Minute Max Run Bike Row