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Programming 1.30 – 2.5

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Saturday January 30, 2021 Title: MAP 10 Status: pending A) MAP 10: 45 Min Amrap 20 Cal Assault Bike 16 Alternating Pike Shoulder Taps 50 JR Singles 20s/arm Mixed Rack Overhead HOLD (not carry) 12 Kettlebell Good Mornings ----- Sunday January 31, 2021 Title: Saturday A) Snatch Work: 60 Minutes of Snatch Skill work ----- Monday February 1, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: 9 Min Amrap; increase pace every 3 minutes - end moderate 10 Cal Assault Bike; let the cals roll up 3 No Push Up Burpees Over Bar 5 American KBS 8 Abmat Sit Ups + After this take a moment to warm up the power clean patterns B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 2.2.2.2.2 or Deadlift 3.3.3.3.3 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused: 10 Minute Amrap 6 Burpee Box Jumps 8 Push Press; moderate 12 Alternating DB Snatches *light/smooth weight *if you don't have solid push ups, choose a No Push Up Burpee ----- Tuesday February 2, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x 3.3.3.3.3 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 UB Strict Pull Ups 16 Reverse Lunges in place or Goblet Reverse Lunge 30 Double Unders rest 30s ----- Wednesday February 3, 2021 Title: Wednesday Warmup: Whiteboard Score I don't need a score for the whiteboard, but I'm looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here :) We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: 3 Minute Assault Bike 2 Minute Rest x 3 Sets 3 Minute Row 2 Minute Rest x 3 Sets 3 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with ----- Thursday February 4, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: 9 Min Amrap 2/side Turkish Get Ups 10 Doubles or 30 Singles 30s Plank on hands + After this take a moment to practice TNG Deadlifts with a light weight B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 3.3.3.3.3 *build slightly across sets C) Bend Focused Accumulation: 10 Minute Amrap 8 TNG Deadlifts; moderate 12 Abmat Sit Ups 8 Box Jumps with Step Down ----- Friday February 5, 2021 Title: Friday Warmup: Whiteboard Score -Bent Row -time A) Warm Up: 9 Minute Amrap 8 Goblet Good Mornings 4 Split Squats/side *unweighted 20s Side Plank Hold/side B) Horizontal Pull - 12 minutes: Every 75s x 8 Sets Supinated Grip Bent Over Row x 3; keep all tough but pretty C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap 2k Bike directly into 4 Sets 8 Three Point Rows/arm 12 Goblet Squats *choose weights that are tough but unbroken -----  

Programming 1.23 – 1.29

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Saturday January 23, 2021 Title: MAP 10 A) MAP 10: 45 Min Amrap 20 Cal Assault Bike 12 Alternating Plank Shoulder Taps 50 JR Singles 20s/arm Mixed Rack Overhead HOLD (not carry) ----- Sunday January 24, 2021 Title: Saturday A) Snatch Work: 60 Minutes of Snatch Skill work ----- Monday January 25, 2021 Title: Monday Warmup: Whiteboard Score -Heaviest Floor Press -Total Reps C A) Warm Up: Take a few moments to cover the movements below, then perform + 4 Sets, increasing in pace - 7 min cap 6 Alternating DB Muscle Snatch 4 Quality Burpees 6 Box Step Up and Overs with same DB rest 30s between B) Horizontal Push - 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press 5x6-8 *keep these sets moderate to tough in the range C) Bend + Push Accumulation: 12 Min Amrap 6 Double Push Up Burpees 12 Single Arm Dumbbell Muscle Snatch 30 Double Unders or 60 Singles *choose weights you can move continuously with ----- Tuesday January 26, 2021 Title: Tuesday Warmup: Whiteboard Score -Total # of pull ups -Thruster Weight A) Warm Up: 5/Side Quadruped Plank Row *light 10 Alternating Childs Pose with T-spine rotation 12 Reverse Lunges B) Vertical Pull - 12 Min Amrap: *challenge your score from a couple weeks ago Max Sets in 12 minutes of Max Reps Strict Pull Ups; rest 60s or Max Banded Pull Ups; rest 60s (start with something you can confidently hit 10 with UNDER CONTROL) *banded pull ups are okay for this one C) Squat + Pull Accumulation: 15 Minute Cap 12 Thrusters rest 30s 10-12 Three Point Rows/arm rest 60s x 4 Sets *these ranges are unbroken ----- Wednesday January 27, 2021 Title: Wednesday Warmup: Whiteboard score Total reps for amrap A, and total reps for amrap B A) Warm Up: Coaches choice warm up B) MAP 5: 12 Minute Amrap 10 No Push Up Burpees 10 Alternating Single Arm DB Power Clean 10 Cal Assault Bike + rest 12 minutes + 12 Min Amrap 10 Air Squats 10 Abmat Sit Ups 30 Double Unders or Singes ----- Thursday January 28, 2021 Title: Thursday Warmup: Whiteboard Score -PS or DL Weight -Slowest and Fastest time for C A) Warm Up: Coaches Choice Warm Up B) Bend Focused - 20 Minutes to Warm Up and Finish: Power Snatch 2.2.2.2.2 or Deadlift 5.5.5.4.3 *You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push + Bend Accumulation: 5 Sets for time(s) - 14 Minute Cap 10 Unbroken Push Press 15 Unbroken Russian Kettlebell Swings rest 60s between sets *looking for consistent round times here ----- Friday January 29, 2021 Title: Friday Warmup: Whiteboard Score -Front Squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat x 5.5.5.4.3 *build slightly across sets C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago EMOM x 5 Sets Minute 1: 10 Dead Bug Pullovers Minute 2: 10-12 Barbell Curls Minute 3: 8-10 Box Jumps with Step Down

Programming 1.15 – 1.22

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Friday January 15, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat x 5.5.5.5.5 *build slightly across sets C) Pull + Squat Accumulation: EMOM x 4 Sets Minute 1: 10 Dead Bug Pullovers Minute 2: 10-12 Barbell Curls Minute 3: 8-10 Box Jumps with Step Down ----- Saturday January 16, 2021 Title: Full Body Chipper A) Full Body Chipper Work: 4 Sets For time 20 Wall Ball 20 Russian KBS 10/side KB Clean to Push Press 20 Abmat sit Ups ----- Sunday January 17, 2021 Title: Map 10 A) Notes: Lets speed this up a little B) Map 10: 10 Sets 30s Jog 30s Rest + rest 5 minutes after last set + 10 Sets 30s Row 30s Rest + rest 5 minutes after last set + 10 Sets 30s Bike 30s Rest ----- Monday January 18, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: 9 Min Amrap; increase pace every 3 minutes - end moderate 10 Cal Assault Bike; let the cals roll up 3 No Push Up Burpees Over Bar 5 American KBS 8 Abmat Sit Ups + After this take a moment to warm up the power clean patterns B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 3.3.3.3.3 or Deadlift 5.5.5.5.5 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused: 10 Minute Amrap 5 Push Press; moderate 5 Burpees over Bar 10.20.30... American KBS *for this workout, every round you complete, increase your KBS number by 10 ----- Tuesday January 19, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x 5.5.5.5.5 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 UB Strict Pull Ups 16 Reverse Lunges in place or Goblet Reverse Lunge rest 30s ----- Wednesday January 20, 2021 Title: Wednesday Warmup: Whiteboard Score No score, although you should have tracked last week and should be able to dial this in a bit more - we want consistency here! We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: 6 Minute Amrap 10 No Push Up Burpees 10 Alternating Single Arm DB Power Clean 10 Cal Assault Bike rest 6 minutes x 2 Sets + 6 Min Amrap 10 Air Squats 10 Abmat Sit Ups 30 Double Unders or Singes rest 6 minutes x 2 Sets ----- Thursday January 21, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: 9 Min Amrap 2/side Turkish Get Ups 10 Doubles or 30 Singles 30s Plank on hands + After this take a moment to practice TNG Deadlifts with a light weight B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 5.5.5.5.5 *build slightly across sets C) Bend Focused Accumulation: 8 Minute Amrap 8 TNG Deadlifts; moderate 12 Box Jumps with Step Down ----- Friday January 22, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: 9 Minute Amrap 8 Goblet Good Mornings 4 Split Squats/side *unweighted 20s Side Plank Hold/side B) Horizontal Pull - 12 minutes: Every 90s x 8 Sets Supinated Grip Bent Over Row x 5; keep all tough but pretty C) Squat Focused Accumulation: 4-5 Sets - 12 Minute Cap 10 Goblet Squats *tough 10 Box Step Up and Over *use a single KB or DB - hold it however you'd like rest 60s

Programming 1.9 – 1.15

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Workout Log: CFSB - Class Programming Start Date: 2021-01-09 End Date: 2021-01-15 Saturday January 9, 2021 Title: Full Body Chipper A) Full Body Chipper Work: 4 Sets 6 Minutes to Perform 20 Wall Ball 20 Russian KBS 10/side KB Clean to Push Press 20 Abmat sit Ups ----- Sunday January 10, 2021 Title: Map 10 A) Notes: Lets speed this up a little B) Map 10: 10 Sets 60s Jog 30s Transition 60s Row 30s Transition 60s Bike 30s Transition ----- Monday January 11, 2021 Title: Monday Warmup: Whiteboard Score -Heaviest Floor Press -Total Reps C A) Warm Up: Take a few moments to cover the movements below, then perform + 4 Sets, increasing in pace - 7 min cap 6 Alternating DB Muscle Snatch 4 Quality Burpees 6 Box Step Up and Overs with same DB rest 30s between B) Horizontal Push - 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press 5x8-12 *keep these sets moderate to tough in the range C) Bend + Push Accumulation: 12 Min Amrap 8 Hand Release Burpees 8 Box Step Up and Overs w/DB Snatch Weight 16 Single Arm Dumbbell Muscle Snatch *use a single DB for the step up and over, hold it however you'd like *choose weights you can move continuously with ----- Tuesday January 12, 2021 Title: Tuesday Warmup: Whiteboard Score -Total # of pull ups -Thruster Weight A) Warm Up: 5/Side Quadruped Plank Row *light 10 Alternating Childs Pose with T-spine rotation 12 Reverse Lunges B) Vertical Pull - 12 Min Amrap: Max Sets in 12 minutes of Max Reps Strict Pull Ups; rest 60s or Max Banded Pull Ups; rest 60s (start with something you can confidently hit 10 with UNDER CONTROL) *banded pull ups are okay for this one C) Squat + Pull Accumulation: 15 Minute Cap 10 Thrusters rest 30s 8-10 Three Point Rows/arm rest 60s x 4 Sets *these ranges are unbroken ----- Wednesday January 13, 2021 Title: Wednesday Warmup: Whiteboard Score No score, although you should have tracked last week and should be able to dial this in a bit more - we want consistency here! We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5 - Aerobic Work: 3 Min Amrap 10 Alternating Single Arm DB Power Clean 10 Reverse Lunges 3 Minute Rest x 2 Sets + 3 Minute Amrap 10 No Push Up Burpees 10 Abmat Sit Ups 3 Minute Rest x 2 Sets + directly into + 3 Min Amrap 10 Cal Assault Bike 30 Double Unders or 60 Singles 3 Minute Rest x 2 Sets ----- Thursday January 14, 2021 Title: Thursday Warmup: Whiteboard Score -PS or DL Weight -Time A) Warm Up: Coaches Choice Warm Up B) Bend Focused - 20 Minutes to Warm Up and Finish: Power Snatch 3.3.3.3.3 or Deadlift 5.5.5.5.5 *You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push + Bend Accumulation: For Time - 9 Min Cap 10.9.8.7.6.5.4.3.2.1 Push Press; light to moderate weight, all unbroken Russian Kettlebell Swing; tough weight ----- Friday January 15, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat x 5.5.5.5.5 *build slightly across sets C) Pull + Squat Accumulation: EMOM x 4 Sets Minute 1: 10 Dead Bug Pullovers Minute 2: 10-12 Barbell Curls Minute 3: 8-10 Box Jumps with Step Down  

Programming 1.4 – 1.8

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Workout Log: CFSB - Class Programming Start Date: 2021-01-04 End Date: 2021-01-08 Monday January 4, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: 9 Min Amrap; increase pace every 3 minutes - end moderate 10 Cal Assault Bike; let the cals roll up 3 No Push Up Burpees Over Bar 5 American KBS 8 Abmat Sit Ups + After this take a moment to warm up the power clean patterns B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 3.3.3.3.3 or Deadlift 5.5.5.5.5 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused Accumulation - 9 Minute Cap: 4 Sets for time - 9 Minute Cap 5 Push Press; moderate 15 American KBS 5 Burpees over Bar ----- Tuesday January 5, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x 5.5.5.5.5 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 UB Strict Pull Ups 15 Cal Assault Bike; you may roll up the calories rest 60s ----- Wednesday January 6, 2021 Title: Wednesday Warmup: Whiteboard Score No score, although you should have tracked last week and should be able to dial this in a bit more - we want consistency here! We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: 3 Minute Amrap 10 No Push Up Burpees 10 Cal Assault Bike 3 Minute Rest x 2 Sets + directly into + 3 Min Amrap 10 Alternating Single Arm DB Power Clean 30 Double Unders or 60 Singles 3 Minute Rest x 2 Sets + 3 Min Amrap 10 Reverse Lunges 10 Abmat Sit Ups 3 Minute Rest x 2 Sets ----- Thursday January 7, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: 9 Min Amrap 2/side Turkish Get Ups 10 Doubles or 30 Singles 30s Plank on hands + After this take a moment to practice TNG Deadlifts with a light weight B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 5.5.5.5.5 *build slightly across sets C) Bend Focused Accumulation: 5 Sets; 8 Minute Cap 8 TNG Deadlifts; moderate 30 Double Unders or 90 Singles ----- Friday January 8, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: 9 Minute Amrap 8 Goblet Good Mornings 4 Split Squats/side *unweighted 20s Side Plank Hold/side B) Horizontal Pull - 12 minutes: Every 90s x 8 Sets Supinated Grip Bent Over Row x 5; keep all tough but pretty C) Squat Focused Accumulation: 4-5 Sets - 12 Minute Cap 10 Goblet Squats *tough 10 Box Step Up and Over *no weight rest 60s

Programming 12.28 – 1.3

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Workout Log: CFSB - Class Programming Start Date: 2020-12-28 End Date: 2021-01-03 Monday December 28, 2020 Title: Monday Warmup: Every 2 minutes x 5 Sets 8 American KBS 30s Assault Bike 3 Burpee Box Jumps *speed up each round, choose modifications that allow you to do so rd 1: easy rd2: easy rd3: moderate rd4: moderate rd5:tough A) Notes: Score floor press weight and total reps today B) Push - 15 Minutes to warm up and finish: Floor Press 3.3.3.3.3 or Floor Press 8.8.8.8.8 *choose 8's if you cannot hit your bodyweight for 3 reps *build slightly across sets C) Bend/Push Focused Conditioning: 15 Min Amrap 30 American KBS 20 Cal Assault Bike 10 Burpee Box Jumps *choose row for more advanced athletes *score ----- Tuesday December 29, 2020 Title: Tuesday Warmup: 10 Minute AMRAP 50 JR Singles 8 Empty Barbell RDL 10 Air Squats A) Pull - 15 minutes to warm up and finish: Bent Over Barbell Row @30X2; 5x8 *all sets tough - but honor the tempo B) Squat/Pull Focused Conditioning: x 7 Sets 60s to perform 5 Unbroken Strict Pull Ups Max Wall Balls in time remaining 60s Rest Mods: -if 5 strict pull ups is too easy perform 5 weighted pull ups -if 5 strict pull ups is too hard, perform 10 ring rows Notes transition with some hustle moving from pull ups to wall balls ----- Wednesday December 30, 2020 Title: Wednesday Warmup: Take a few moments to go over the moments, then perform some practice with the movements in rounds of increasing pace + 4 Reverse Lunges 4 Abmat Sit Ups 4 No Push Up Burpees 20s Assault Bike 4 Single Arm DB Power Clean 10 Doubles or 20 Singles x 3 Sets of practice work A) MAP 5: 3 Min Amrap 10 Reverse Lunges 10 Abmat Sit Ups 3 Minute Rest x 2 Sets directly into 3 Minute Amrap 10 No Push Up Burpees 10 Cal Assault Bike 3 Minute Rest x 2 Sets directly into 3 Min Amrap 10 Alternating Single Arm DB Power Clean 30 Double Unders or 60 Singles 3 Minute Rest x 2 Sets ----- Thursday December 31, 2020 REST DAY ----- Friday January 1, 2021 Happy New Year! ----- Saturday January 2, 2021 Title: Full Body A) Full Body: 4 Sets 8 Minutes to Perform 20 Wall Ball 15 Three Point DB Row/arm 20 Abmat sit Ups 20 Russian KBS 15 DB or KB Push Press x Side 20 Alternating Russian Twists rest remaining time ----- Sunday January 3, 2021 Title: Map 10 A) ¬†Lets speed this up a little B) Map 10: 8 Sets 90s Jog 30s Transition 90s Row 30s Transition 90s Bike 30s Transition  

Programming 12.21 – 12.27

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Workout Log: CFSB - Class Programming Start Date: 2020-12-21 End Date: 2020-12-27 Monday December 21, 2020 Title: Monday Warmup: 3 Minute Easy Assault Bike + EMOM x 4 Minutes 20s Bike 3 No Push Up Burpees *build in pace each set of bike - end at a tough pace + SKILL FOCUS 7-10 Minutes working on the basics - PVC or light bar Deadlift A) Notes: whiteboard: score deadlift or RDL weight, then score total reps for the amrap (along with the weight you floor pressed at) B) Bend - 15 Minutes to warm up and finish: Deadlift x 3.3.3.3.3 or Romanian Deadlift x 5.5.5.5.5 *build across sets C) 15 Min Amrap: 8 Floor Press 10 No Push Up Burpees Over Bar *lateral 20/16 Cal Assault Bike ----- Tuesday December 22, 2020 Title: Tuesday Warmup: 60s Jump Rope Singles 4 Alternating Spiderman with Vertical Reach *pause for about a 3 count in each position x 4 Sets + SKILL FOCUS 7-10 Minutes to work on the basics Air Squat A) Note: Whiteboard Score: score Back squat or goblet squat weight, then score total time or total reps performed for part C B) Squat - 15 Minutes to warm up and finish: Back Squat x 3.3.3.3.3 or Goblet Squat x10.10.10.10.10 *build across sets C) For Time - 12 Min Cap: 50 Calorie Row 50 Box Step Ups 50 Double Unders or 150 Singles 50 Box Step Ups ----- Wednesday December 23, 2020 Title: Wednesday - 12 Days of Xmas A) Option 1 - 40 minute cap: 10 Cal Bike 2 Deadlift 3 Push Ups 4 No Push Burpees 5 Abmat Sit Ups 6 DB Snatch 7 DB Goblet Squat 8 DB Three Point Row /side 9 Box Jumps 10 Russian KBS 11 DB Push Press/arm 120 Jump Rope Singles *choose weights and modifications that you can crush. *if you are moving fast enough, and your screen stays on - you may roll your calories up People will need a Bike Barbell Abmat DB -must be same weight across board Box KB Jump Rope B) Option 2 - 40 minute cap: 10 Cal Row 2 Hang Power Clean *at 55-65% of PP 3 Push Ups 4 Burpees 5 Toes to Bar 6 KB Snatch 7 KB Goblet Squat 8 Kipping Pull Ups 9 Box Jumps 10 Russian KBS 11 Push Press *same HPC weight 120 Double Unders *only choose this option if you can perform everything Rx People will need a Rower Barbell KB - same weight across the board Box Jump Rope *pick a spot near or under the pull up bar ----- Thursday December 24, 2020 REST DAY ----- Friday December 25, 2020 REST DAY Status: pending ----- Saturday December 26, 2020 Title: Full Body EMOM A) EMOM Full Body: Every 4 minutes x 32 Minutes Odd Rounds 4 Minutes to Perform 20 Wall Ball 20 Abmat sit Ups 15 Three Point DB Row/arm rest remaining time Even Rounds 4 Minutes to perform 20 Russian KBS 20 Alternating Russian Twists 15 DB or KB Push Press x Side rest remaining time ----- Sunday December 27, 2020 Title: Map 10 A) Technique: One more week or practice :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike  

Programming 12.14 – 12.20

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Monday December 14, 2020 Title: Monday A) Warm Up: 10 Min Amrap 12 Alternating Single Leg Cone Touch 3 Arms Only Inchworms 30 JR Singles 30s Assault Bike Notes *you don't need a cone, just imagine one there, lol - wherever you can keep a good back position to B) Bend - 15 Minute cap: Option 1: Romanian Deadlift @ 3111; 4-5x3; rest 2 minutes between Option 2: Deadlift @3111; 4-5x3; rest 2 minutes between *choose option 2 only if you have a beautiful position on an RDL *score weight on whiteboard *use the higher range of sets if you could use some practice with the movements *you may build slightly across C) Mixed Modal Lower Body: 15 Min Amrap 15/12 Cal Bike 30 Double Unders or 90 Singles 16 American KBS 16 Reverse Lunges rest 30s between sets *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday December 15, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap @3111; 5 Goblet Squats; moderate 5 Jump squats 10 Prone Alternating Scratch 10 Slow Dead Bug with single arm overthead reach B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 7.7.5.5.3; rest 90-120s between *score weight for the 3 on the whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: 10 No Push Up Burpees @3111; 6-10 Strict Pull Ups x6-8 Left Arm Standing Arnold Press x6-8 Right Arm Standing Arnold Press rest 60s *all sets tough *no score for whiteboard *bands or ring rows are okay - you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom ----- Wednesday December 16, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee High Hang x 5-7 Sets Above Knee High Hang Muscle Clean Full Squat x 5-7 Sets B) Skill: 10 Minutes Practicing / Working up in the complex 2 Push Jerk *the press has been removed - more push jerks - should allow some slightly heavier loading. C) Bend + Push w/ Breathing: 7 Sets @ the top of a 2:00 mark Deadlift TNG x 5 Push Up or Ring Dips x 8-10 Assault Bike remaining time for calories *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your total calories - you may let the calories roll up each set ----- Thursday December 17, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee High Hang x 5-7 Sets Above Knee High Hang Muscle Snatch Overhead Squat x 5-7 Sets B) Aerobic: Group 1: 15 Min Amrap 30 Step Up and Over 15 Ball Slams 15 Abmat Sit Ups 5 Minute Transition between groups Group 2: 15 Min Amrap 20 Calorie Row 15 American KBS 30 Doubles or 90 Singles ----- Friday December 18, 2020 Title: Friday A) Warm Up - Gymnastics Core: 10 Min Amrap 10 Hollow Hold Scissor Kicks L/R=1 10 Superman Flutter Kicks L/R=1 10 Min Amrap 10 Alternating Wall Facing Shoulder Taps 10 L-sit flutter kicks *on bar L/R = 1 MODIFICATIONS Hollow 30-60s Hollow Hold Superman 30-60s Prisoner Superman Hold wall Facing ST 20 Alternating Box Shoulder taps 30-60s Box HS Hold Hanging Flutter 30-60s Tuck or L-sit Hold B) Front Rack Split Squat: *all tempo is now TNG - 3010 EMOM x 5 Sets M1: x5 Left Leg FRSS M2: x5; Right Leg FRSS *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight ----- Saturday December 19, 2020 Title: Full Body EMOM A) EMOM Squat / Pull - 16 min: 4 Sets 4 Minutes to Perform Wall Ball x 20-25 4 Alternating Turkish Get Up Three Point DB Row - Left Arm x 15 Three Point DB Row - Right Arm x 15 rest remaining time B) EMOM Bend / Push - 16 min: 4 Sets 4 Minutes to perform Russian KBS x 25 20-30s Side Plank/side Left Arm DB or KB Push Press x 15 Right Arm DB or KB Push Press x 15 rest remaining time ----- Sunday December 20, 2020 Title: Map 10 A) Technique: One more week or practice :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike  

Programming 12.7 – 12.13

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Monday December 7, 2020 Title: Monday A) Warm Up: 10 Min Amrap 6 Alternating See Saw Walks - @3030 14 Forearm Plank with Posterior Pelvic Tilts 20 Alternating Superman *if you need balance assistance for a see saw walk - grab a PVC B) Bend - 15 Minute cap: Option 1: Romanian Deadlift @ 3111; 3-5x4-6; rest 2 minutes between Option 2: Deadlift @3111; 3-5x4-6; rest 2 minutes between *choose option 2 only if you have a beautiful position on an RDL *score weight on whiteboard *use the higher range if you could use some practice with the movements *you may build slightly across C) Mixed Modal Lower Body: 15 Min Amrap 15/12 Cal Bike 16 Reverse Lunges 30 Double Unders or 90 Singles 10/Side Single Arm KB Swing rest 1:1 *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday December 8, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap 6 Perfect Air Squats @3211 8 Jump Lunges 10 Prone Alternating Scratch 5 Arms Only Inchworms *pause 3 count on the out B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 9.8.7.6.5; rest 90-120s between *score weight for the 5 on the whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: @3111; 6-10 Strict Pull Ups x8-10 Left Arm Standing Arnold Press x8-10 Right Arm Standing Arnold Press 10 No Push Up Burpees rest 90-120s *all sets tough *no score for whiteboard *bands or ring rows are okay - you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom ----- Wednesday December 9, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee x 3-5 Sets Below the Knee Above the Knee High Hang x 3-5 Sets Above Knee High Hang Muscle Clean x 3-5 Sets High Hang Muscle Clean Full Squat x 3-5 Sets B) Skill: 10 Minutes Practicing / Working up in the complex 1 Push Press 3 Push Jerk *the press has been removed - more push jerks - should allow some slightly heavier loading. C) Bend + Push w/ Breathing: 5 Sets @ the top of a 2:30 mark Deadlift TNG x 5 Push Up or Ring Dips x 8-10 Assault Bike remaining time for calories *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your total calories - you may let the calories roll up each set ----- Thursday December 10, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee x 3-5 Sets Below the Knee Above the Knee High Hang x 3-5 Sets Above Knee High Hang Muscle Snatch x 3-5 Sets High Hang Muscle Snatch Overhead squat x 3-5 Sets B) Aerobic: Group 1: 15 Min Amrap 30 Step Ups 30 American KBS 45 Doubles or 150 Singles 5 Minute Transition between groups Group 2: 15 Min Amrap 50 Calorie Row 25 Abmat Sit Ups 25 Ball Slams ----- Friday December 11, 2020 Title: Friday A) Warm Up - Gymnastics Core: Group 1: 10 Min Amrap 20-30s Hollow Hold, 10 Hollow Rocks, or 5 Inchworms to Hollow Hold *pause 3 seconds on the out 20-30s Superman Hold, Weighted Superman Hold, or 10 Arch Rocks Group 2: 10 Min Amrap 20-30s Active Hang or 10 Hanging Hip Taps 30-45s Box HS Hold or Wall Facing HS Hold B) Front Rack Split Squat: 18 Min Cap 5 Sets @3111; x6-8 Left Leg FRSS; rest 60s @3111; x6-8; Right Leg FRSS; rest 60s *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight ----- Saturday December 12, 2020 Title: Full Body EMOM A) EMOM Squat / Pull - 16 min: 4 Sets; EMOM style M1; Wall Ball x 15-20 M2; 4 Alternating Turkish Get Up M3; Left Arm Three Point Landmine Row x 15-20 M4; Right Arm Three Point Landmine Row x 15-20 B) EMOM Bend / Push - 16 min: 4 Sets; EMOM style M1; Russian KBS x 15-20 M2; Left Arm DB or KB Push Press x 15-20 M3; Right Arm DB or KB Push Press x 15-20 M4; 10-20s Side Plank/side ----- Sunday December 13, 2020 Title: Map 10 Status: pending A) Technique: Oh, see that the total time today is 60 minutes? and there is 60 minutes in class - I want to do Map 10 work, the only reason we are limited by 60 minutes is not by what is best for the individual, generally it's what the market just expects. If you have to head out early - just cut it at 3 sets :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike  

Programming 11.28 – 12.6

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Workout Log: CFSB - Class Programming Start Date: 2020-11-28 End Date: 2020-12-04 Saturday November 28, 2020 Title: Saturday - at home A) Option 1: Holds - Bend/Push: 20-30s Prisoner Superman 20-30s Plank Hold x 15 Sets B) Option 2: Movement - Bend/Push: 20 Min Amrap 5 Prisoner Kang Squats 5 Push Ups or Push Up Negatives C) Option 3: Challenge + Dynamic: 20 Min Amrap 5 Hamstring Walkouts 15 Glute Bridges 6-10 Plyo Push Ups over an object ----- Sunday November 29, 2020 Title: Sunday - at home A) Option 1: Holds - Squat/Pull: 20-30s Wall Sit 5 Prone T *hold 5 seconds at the top x 10-12 Sets B) Option 2: Movement - Squat / Pull: 20 Min Amrap 8 Perfect Air Squats 8 Towel Rows @5 down C) Option 3: Dynamic + Challenge - Squat / Pull: 20 Min Amrap 30s Wall Sit March 10 Jump Squats 30s Prone Y Hold 10 Towel Rows ----- Monday November 30, 2020 Title: Monday - at home A) SL / Core / Movement: 15 Sets 15-20s Jog/Run 20s Plank on Hands 8 Walking Lunges Walk 90s ----- Tuesday December 1, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap 4 Perfect Air Squats @3211 4 Jump Squats 6 Jump Lunges 10 Alternating Childs Pose w/Rotation 5 Arms Only Inchworms *pause 3 count on the out B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 10.8.8.8.6; rest 90-120s between *score weight for the 6 on the whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s *2 at top; Left - Half Kneeling Single Arm KB or Arnold Press x 6-8; rest 30s *2 at top; Right Left - Half Kneeling Single Arm KB or Arnold Press x6-8; rest 30s *all sets tough *no score for whiteboard *if using KB - thumb goes to chest/sternum area, if using a DB - perform it as an arnold press *bands or ring rows are okay - you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom ----- Wednesday December 2, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee x 3-5 Sets Below the Kne Above the Knee x 3-5 Sets Above the Knee High Hang x 3-5 Sets Rack Position Quarter Squat x 3-5 Sets Quarter Squat Front Squat x 3-5 Sets B) Skill: 10 Minutes Practicing / Working up in the complex 2 Push Press 4 Push Jerk *the press has been removed - more push jerks - should allow some slightly heavier loading. C) EMOM x 12 Minutes: 4 Sets 3:00 to perform Deadlift TNG x 6 Push Up or Ring Dips x 9-12 45s Assault Bike for consistency rest reamining time *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your lowest/highest ave/RPM ----- Thursday December 3, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee x 3-5 Sets Below the Kne Above the Knee x 3-5 Sets Above the Knee High Hang x 3-5 Sets Overhead Quarter Squat x 3-5 Sets Quarter Squat Full Overhead Squat x 3-5 Sets B) Aerobic: Group 1: 15 Min Amrap 16.12.8 Step Ups American KBS + 45 Doubles or 150 Singles 5 Minute Transition between groups Group 2: 15 Min Amrap 20 Calorie Row 20 Abmat Sit Ups ----- Friday December 4, 2020 Title: Friday A) Warm Up - Gymnastics Core: Group 1: 10 Min Amrap 20-30s Hollow Hold or 10 Hollow Rocks 20-30s Superman Hold or Weighted Superman Hold Group 2: 10 Min Amrap 20-30s Active Hang or 10 Hanging Hip Taps 20-30s Box HS Hold or Wall Facing HS Hold B) Front Rack Split Squat: 18 Min Cap 4 Sets @3111; x6-8 Left Leg FRSS; rest 60s @3111; x6-8; Right Leg FRSS; rest 60s *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight Saturday December 5, 2020 Title: Full Body EMOM A) EMOM Squat / Pull - 12 min: 4 Sets; EMOM style M1; Wall Ball x 15-20 M2; Left Arm Three Point Landmine Row x 15-20 M3; Right Arm Three Point Landmine Row x 15-20 B) EMOM Bend / Push - 12 min: 4 Sets; EMOM style M1; Russian KBS x 15-20 M2; Left Arm DB or KB Push Press x 15-20 M3; Right Arm DB or KB Push Press x 15-20 C) Core: 10 Min Amrap 6 Alternating Turkish Get Ups 12 Front to Side Plank OR Dead Bug to Side Plank Clamshell Roll ----- Sunday December 6, 2020 Title: Map 10 A) Technique: Oh, see that the total time today is 60 minutes? and there is 60 minutes in class - I want to do Map 10 work, the only reason we are limited by 60 minutes is not by what is best for the individual, generally it's what the market just expects. If you have to head out early - just cut it at 3 sets :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike