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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

By: 0

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


Programming 2.21 – 2.27

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2022-02-21
End Date: 2022-02-27

Monday February 21, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Pacing Work - Mixed: 4 Sets
2 Minute Amrap
10 Burpees
30 Double Unders or 60 single unders
rest 2 minutes

2 Minute Amrap
16 Alternating DB Snatch
15/12 Cal Row
rest 2 minutes

2 Minute Amrap
10 Box Jumps
10 Step Ups
10 Cal Assault Bike
rest 2 minutes


Tuesday February 22, 2022
Title: Tuesday
Status: pending

Warmup: Coaches choice

A) Speed Strength: EVERY 30s x 8 Sets
1 Broad Jump

B) Strength Speed: EMOM x 8 Minutes
Power Clean
4 reps fast @45-65% of your 1rm

*alternative here is deadlifting
*if you can't deadlift your bodyweight for 3 reps @ 30X1, don't power clean.
C1) Rear Foot Elevated Split Squat : x6/side

*start from the ground and find your position there, pause a 1 count with your knee in contact with the ground each rep
C2) strict knees to elbows: x8
*accumulate the reps
x 4 Sets


Wednesday February 23, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 2: *work on consistency

60s Assault Bike
74s Rest
x 5 Sets
+
rest 4 minutes
+
60s Run
74s Rest
x 5 Sets
+
rest 4 minutes
+
60s Row
74s Rest
x 5 Sets


Thursday February 24, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
4-6 Barbell Bench Press
4-6 Three point DB Row

@21X1 for both
*start right away, warm up as you go
B) Upper Body Horizontal + Core: 13 Minute Amrap
20 Push Ups
10 Barbell Bicep Curls *unbroken
20yd Heavy Farmers Carry

*push ups don't have to be unbroken, but they should be pretty
*don't fast walk on the farmers carry


Friday February 25, 2022
Title: Friday
Status: pending

Warmup: Coaches choice

A) Pacing - Map 9: 75s @ each x 5 Sets
Row
Assault Bike
Single Unders
Step Up 20/16
Run
Bear Crawl

*if you can't bear crawl that long, hold a plank as long as you can - standard plank on hands


Saturday February 26, 2022
Title: Saturday
Status: pending

35 Minute Amrap
Man Overboard; teams of

Person 1
10 Russian KBS
10 No Push Up Burpees
10 KB Push Press/side
10 No Push Up Burpees
10 Russian KBS

Person 2
Assault BIke

Person 3
Rest

Person 4
Rest


Sunday February 27, 2022
Title: Sunday
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


Programming 2.14 – 2.20

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2022-02-14
End Date: 2022-02-20

Monday February 14, 2022
Title: Monday
Status: completed

Warmup: Coaches choice

A) Speed Strength: EVERY 30s x 10 Sets
1 Vertical Jump in place
B) Strength Speed: EMOM x 10 Minutes
Power Clean
3 reps fast @45-65% of your 1rm

*alternative here is deadlifting
C1) Rear Foot Elevated Split Squat : x8/side

*start from the ground and find your position there, pause a 1 count with your knee in contact with the ground each rep
C2) strict knees to elbows: xMax
x 4 Sets


Tuesday February 15, 2022
Title: Tuesday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 2: *work on consistency

60s Assault Bike
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Run
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Row
90s Rest
x 5 Sets


Wednesday February 16, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
6-8 Barbell Bench Press
6-8 Three point DB Row

@21X1
*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Horizontal + Core: 13 Minute Amrap
12-20 Push Up Variation
8-12 Barbell Bicep Curl
20yd/arm Heavy SA Farmers Carry

Push up, ring push up, or deficit push up, chest elevated push ups
*don't fast walk on the farmers carry


Thursday February 17, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Pacing - Map 9: 90s @ each x 5 Sets
Assault Bike
Row
Step Up 20/16
Single Unders
Run


Friday February 18, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: @5112; 15 Minute Cap
3x3; Warm Up
3x3; working sets
rest around 2-3 minutes between working sets

B) LB Volume: 20 Minute Amrap @ casual pace
@3331; 3 Back Squats
10 Alternating Plank Leg Lift
8 Side Plank Clamshells/side
10 Steps/side Lateral Banded Walk
rest 90-120s


Saturday February 19, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 10: 45 Minute Amrap @ conversational pace
Person 1 Assault Bike @ smooth pace
Person 2 performs
10yd Bear Crawl
20yd Left Arm Single Arm OH KB Carry
20yd Left Arm Single Arm Front Rack KB Carry
20yd Left Arm Single Arm KB Farmers Carry/side
20yd Right Arm Single Arm OH KB Carry
20yd Right Arm Single Arm Front Rack KB Carry
20yd Right Arm Single Arm KB Farmers Carry/side
10yd Bear Crawl

*carries are done in 10yd increments
*use the same weight across carries


Sunday February 20, 2022
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Upper Body - Vertical: 20 Minute Amrap
@03X3; Split Jerk x 5; rest 60s
8 Strict Pull ups; rest 60s

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

*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
*if you aren't doing strict pull ups, perform 10-12 Ring Rows
B) Upper Body Vertical: 13 Minute Amrap
2 Wall Walks
6-10 Strict or Ring Dips
8-10 Single Arm Gorilla Row
10-12 Banded Straight Arm Lat Pulldown
Work through at a casual pace


Programming 2.7 -2.13

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2022-02-07
End Date: 2022-02-13

Monday February 7, 2022
Title: Monday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 2: 60s Assault Bike
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Run
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Row
90s Rest
x 5 Sets


Tuesday February 8, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
6-8 Barbell Bench Press; rest 30-60s
6-8 Bent Over Dual KB or DB Row rest 30-60s

*try to keep a 30X0 tempo with everything
*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Horizontal + Core: 15 Minute Amrap
6-10 Push Up Variation
12-16 Alternating Bicep Curl
10 Four Way Deadbugs

Push up, ring push up, or deficit push up


Wednesday February 9, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Pacing - Map 9: Teams of 3 - 30 Minute Amrap, runner is the pace setter
Person 1; Run 200yds in 10yd increments
Person 2: Assault Bike for Cals
Person 3: Step Ups

*if you have a team of 2, person 2 will amrap 10 Cal assault bike and 20 step ups


Thursday February 10, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: Every 90s x 9 Sets
x 2

1,2,3 easy
4,5,6; moderate
7,8,9; tough

B) Lower Body DL Squat + Core: 5-6 Sets; 20 Minute Cap
Back Squat x 4-6
12 Steps goblet loaded alternating L/R Banded Walk
5 Side Plank Clamshells/side
rest 90-120s

*use the first two sets to warm up, keep the rest challenging


Friday February 11, 2022
Title: Friday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 10: 45 Minute Amrap @ conversational pace
15/12 Cal Bike
30yd/arm Single Arm Front Rack KB Carry
30s Plank on Hands
15/12 Cal Row
30yd/arm Single Arm KB Farmers Carry/side
30s Wall Sit
100 Single unders

*carries are done in 10yd increments


Saturday February 12, 2022
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Upper Body - Vertical: 5-6 Sets; 18 Minute Cap
@00X4; Push Press x 6; rest 60s
6 Strict Pull ups; rest 60s

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

*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
*if you aren't doing strict pull ups, perform 8-10 Ring Rows
B) Upper Body Vertical: 15 Minute Amrap
2 Wall Walks
6-10 Strict Dips
8-10 Dead Bug Pullovers
8-10 Barbell Drag Curl

Work through at a casual pace


4 Sets
2 Minute Amrap
15 Burpees
Row max distance in time remaining
rest 2 minutes

2 Minute Amrap
20 Alternating DB Snatch
BIke Max Distance in time remaining
rest 2 minutes

2 Minute Amrap
10 Box Jumps
10 Step Ups
Max Double Unders in time remaining
rest 2 minutes

*you need to modify so you get to the cyclical piece


Programming 1.31 – 2.6

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2022-01-31
End Date: 2022-02-06

Monday January 31, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
8-10 DB Bench Press; rest 30-60s
8-10 Bent Over Barbell Row; rest 30-60s

*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Vertical + Core: 16 Minute Amrap
10-12 Seated Arnold Press
6-8 Barbell Drag Curl
30s Hollow Body Hold


Tuesday February 1, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Pacing Work - Map 7: 10 Minute Amrap
5 Burpees
10 Russian Kettlebell Swings
15 Cal Assault BIke
+
5 minute rest
+
10 Minute Amrap
500m Row
10 Box Jumps w/SD
+
5 Minute rest
+
10 Minute Amrap
30 Double Unders
10 Reverse Lunges
10 Abmat Sit Ups


Wednesday February 2, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: Every 90s x 9 Sets
x 3

1,2,3 easy
4,5,6; moderate
7,8,9; tough

B) Lower Body DL Squat + Core: 5-6 Sets; 20 Minute Cap
Back Squat x 6-8
20 Steps goblet loaded alternating L/R Banded Walk
rest 90-120s

*use the first two sets to warm up, keep the rest challenging


Thursday February 3, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 10: 45 Minute Amrap @ conversational pace
15/12 Cal Bike
30yd/arm Single Arm Front Rack KB Carry
30s Plank on Hands
15/12 Cal Row
30yd/arm Single Arm KB Farmers Carry/side
30s Wall Sit
100 Single unders

*carries are done in 10yd increments


Friday February 4, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Upper Body - Horizontal: 5-6 Sets; 18 Minute Cap
@30X1; Push Press x 6; rest 60s
6 Strict Pull ups; rest 60s

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

*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
B) Upper Body Vertical: 15 Minute Amrap
8-10 Strict Dips
8-10 Ring Rows
2 Wall Walks
8 Single Arm Bicep Curl/side

Work through at a casual pace


Saturday February 5, 2022
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Pacing Work: 4 Sets
500m Row
rest 2 minutes
30/25 Cal Bike
rest 2 minutes
30 No Push Up Burpees
rest 2 minutes

2 minute cap on all the activities


Sunday February 6, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Speed Strength: 10x1; reverse med ball throw
B) Strength Speed: Work up to a power clean single in 10 minutes
+
EMOM x 10 Minutes
3 reps fast @45-65% of today's 1rm

*alternative here is deadlifting
C1) Rear Foot Elevated Split Squat : x8/side
C2) strict knees to elbows: xMax
x 3 Sets


Programming 1.24 – 1.28

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2022-01-24
End Date: 2022-01-28

Monday January 24, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

Skill Work Included

Bike setup
NPBP
Russian KBS
Air Squat
Push Up
Single Arm Gorilla Row

A) Mixed Teams of 2-3: 25 Minute Amrap

Partner 1 Performs the following while Partner 2 accumulates calories on the assault bike

12 No Push Up Burpees
10 Air Squats
8 Russian KBS
6 Push Ups
4 Single Arm KB Gorilla Row/side


Tuesday January 25, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

Skill Work Included
Med Grip Bench Press
Top Down DB Curl
Skull Crusher
Ring Row
Core Variations

A) UB BRO SESH AMRAP: 15 Minute Amrap
Medium Grip Bench Press - @3 down, 1 at the chest x 8
rest 30s
Top Down DB Curl x12-16
rest 60-90s

B) UB BRO SESH Cont.: 10 Minute Amrap; casual pace
12-15 Skull Crushers
12-15 Single Arm Ring Row
12-15 V-ups, Tuck Ups, or Sit Ups


Wednesday January 26, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

Skill Work included
Goblet Squat
Assault Bike Setup
Famers Hold
Prisoner Step Up

A) LB Squat, Tough: *use the first two sets as warm up and practice, last three sets tough

5 Sets
@20X1; Every 2:30; hit 15 Goblet Squats

B) Mixed Cyclical + Iso; Teams of 3: 13 Minute Amrap
Bike 15 Calories
Single Arm Farmers Hold
Prisoner Step Ups

*accumulate as many reps in the time; you must be holding to get the reps done

The switch is dictated by the person on the bike


Thursday January 27, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

Skill work included
Row technique
Turkish Get Up
Dead Bug Pullover
Single Arm Arnold Press

A) UB Vertical + Core: 13 Minute Amrap
12-15 Dead Bug DB Pullovers
12-15 Single Arm Arnold Z-Press

B) Lactic Power + TGU: 30s Row @ TOUGH Pace
4 Turkish Get Ups
rest/walk 2 minutes
x 3 Sets each


Friday January 28, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice

Skill work included
Dumbbell snatch
Reverse Lunge
Ball Slam

A) LB Mixed Teams of 3: 25 Minute Amrap
60 Assault BIke Cals
60 Alternating DB Snatch
60 Reverse Lunge
60 Ball Slams