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Programming 1.17 – 1.23

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2022-01-17
End Date: 2022-01-23

Monday January 17, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal Work: Barbell Bench Press; x8-10; rest 30s
Three Point DB Row; x6-8/arm; rest 30s
x 6 Sets ; *2 warm up sets, 4 working sets
18 Minute Cap
+
directly into
+
7 Minute Amrap at casual pace
12-15 Push Ups; no rest
12-15 Ring Rows; no rest

*do this as a 25 minute rolling clock, you can pair up on rings/push up spots

B) Core w/Breathing: 15 Minute Amrap
18/15 Cal Assault Bike
20 KB Russian Twist
20-30s Side Plank/side
rest 60s between sets


Tuesday January 18, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: EMOM x 8 Minutes
x 5; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
5/arm KB Clean
5/arm KB Thruster
5/arm KB SA Rack Reverse Lunge
rest 90s
*use the same weight across the board here


Wednesday January 19, 2022
Title: Wednesday
Status: pending

Warmup: No warm up

A) MAP 10 Aerobic Recovery: Round the World - 3 Sets
4 min Row
4 min AB
4 min Run
4 Minute Amrap; 4 TGU + 50 JR Singles

*15s transition between movements


Thursday January 20, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Shoulders: 15 Minute Amrap
10 Alternating DB Hang Muscle Snatch to Single Arm DB Push Press
15 Ring Rows
20yd Bear Crawl
30 Double Unders or 90 Single Unders

B) Lactic Power + Core: EMOM x 5 Sets
M1: 25s Assault Bike @ TOUGH pace
M2: Rest
M3: Max Rep Core Variation
M4: Rest

*core variation; Bent hollow hold, hollow hold, hollow rocks


Friday January 21, 2022
Title: Friday
Status: pending

Warmup: No warm up, get right into it

A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can

A, B, Cs':
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3

Bs:
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch TO Overhead Squat x3
3) 3 Part Pausing Snatch (squat snatch) x3

Cs:
1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1
2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1
3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1

B) Mixed Lower Body: 15 Minute Amrap
10 No Push Up Burpee w/ Box Jump/SD
10 Wall Balls
10 American KBS


Saturday January 22, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Workout (Teams of 2-3): OPTION 1
35 Minute Amrap; I go - you go (rounds)
10 Calorie Row
80yd Run
10 Russian KBS
40yd Goblet Carry

OPTION 2
35 Minute Amrap; I go - you go (rounds)
10 Calorie Row
80yd Run
6 Dual KB Clean
40yd Dual KB Front Rack Carry

*all runs/carries are in 10yd increments


Sunday January 23, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Mixed Gymnastics Work: 6 Sets
75s Bike
75s Rope Climb
75s Row
75s Wall Walk
Rest 3 minutes


Programming 1.10 – 1.16

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2022-01-10
End Date: 2022-01-16

Monday January 10, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal Work: Barbell Bench Press; x12-15; rest 30s
Three Point DB Row; x10-12/arm; rest 30s
x 7 Sets; 25 minute cap

*3 warm up sets, 4 working sets
*don't take the rest between the first 3 warm up sets, just bouce back and forth until you get to the working sets

B) Core w/Breathing: 15 Minute Amrap
15/12 Cal Assault Bike
20 Med Ball Sit Ups
50yd Single Arm Farmers Carry/side
rest 60s between sets


Tuesday January 11, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: EMOM x 10 Minutes
x 4; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
10 KB Goblet Squats
10 Russian Kettlebell
10 Alternating Goblet Step Ups
10 Bodyweight Reverse Lunges
rest 90s

*use the same weight for the goblet step ups, kbs, goblet suqats


Wednesday January 12, 2022
Title: Wednesday
Status: pending

Warmup: No warm up

A) MAP 10 Aerobic Recovery: Round the World - 3 Sets
3 min Row
60s Plank
3 min AB
60s Glute Bridge March
3 min Run
60s Reverse Plank Bridge
3 Minute Amrap; 4 TGU + 50 JR Singles
60s Wall Sit March


Thursday January 13, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Shoulders: 15 Minute Amrap
10 Alternating Push Up Shoulder Tap
5/arm Single arm Curl to Press
20yd Quadruped Bear Crawl
10 Ring Rows

B) Alactic + Core: EMOM x 5 Sets
M1: 20s Assault Bike @ 100%
M2: Rest
M3: Max Rep Core Variation
M4: Rest

*core variation; hanging leg raise, toes to bar


Friday January 14, 2022
Title: Friday
Status: pending

Warmup: No warm up, get right into it

A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can

A, B, Cs':
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3

Bs:
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch TO Overhead Squat x3
3) 3 Part Pausing Snatch (squat snatch) x3

Cs:
1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1
2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1
3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1

B) Mixed Lower Body: 15 Minute Amrap
50 Double Unders or 150 Singles
15 Wall Balls
15 No Push Up Burpees
15 American KBS


Saturday January 15, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Workout: OPTION 1
35 Minute Amrap; I go - you go (rounds)
10 Cal Assault BIke
10 Alternating DB Snatch
60yd Goblet Front Rack Carry
80yd Run

OPTION 2
35 Minute Amrap; I go - you go (rounds)
10 Cal Assault BIke
10 TNG Power Snatch
60yd Goblet Front Rack Carry
80yd Run

*all runs/carries are in 10yd increments


Sunday January 16, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Mixed Gymnastics Work: 8 Sets
60s Bike
30s Rest
60s Rope Climb
30s Rest
60s Row
30s Rest
60s Wall Walk
30s Rest


Programming 1.3 – 1.9

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2022-01-03
End Date: 2022-01-07

Monday January 3, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal Work: Barbell Bench Press; x8-10; rest 30s
Three Point DB Row; x6-8/arm; rest 60s
x 6 Sets; 20 minute cap

*3 warm up sets, 3 working sets
*don't take the rest between the first 3 warm up sets, just bouce back and forth until you get to the working sets

B) Core w/Breathing: 15 Minute Amrap
15/12 Cal Assault Bike
8 Single Arm KB Clean/side
15 Core Variation
rest 60s between sets

*Core variation; Sit ups, tuck ups, v-ups


Tuesday January 4, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: EMOM x 10 Minutes
x 3; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
8 KB Goblet Squats
12 American KBS
16 Reverse Lunges
rest 90s
*tough on goblet squats, use the same KB for the swings


Wednesday January 5, 2022
Title: Wednesday
Status: pending

Warmup: No warm up

A) Aerobic Recovery: Round the World - 45mins Amrap
2min Row
15 Straight leg sit ups
2min AB
20 Alternating Step Ups
2min Run
15 Banded Glute Bridges
2 Minute Turkish Get Ups
50 Jump Rope Singles


Thursday January 6, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Shoulders: 15 Minute Amrap
10 Diamond Push Ups
10 Push Press
10 Single arm Hammer Curl/side
30s Side Plank/side

B) Alactic + Core: EMOM x 5 Sets
M1: 15s Assault Bike @ 100%
M2: Rest
M3: 12-15 Core Variation
M4: Rest

*core variation; hanging leg raise, toes to bar


Friday January 7, 2022
Title: Friday
Status: pending

Warmup: No warm up, get right into it

A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can

A, B, Cs':
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3

Bs:
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch TO Overhead Squat x3
3) 3 Part Pausing Snatch (squat snatch) x3

Cs:
1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1
2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1
3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1

B) Lower Body Mixed Modal: 15 Minute Amrap
30 Double Unders or 90 Singles
10 Wall Balls
10 No Push Up Burpees
10 Russian KBS


Saturday January 8, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Workout: OPTION 1
30 Minute Amrap; I go - you go
5 SA DB Clean and Jerk/arm
5 Synchronized Burpees
15 Calorie Bike; let the cals roll up

OPTION 2
30 Minute Amrap; I go - you go
10 Clean and Overhead
5 Synchronized Bar Facing Burpees
15 Calorie Bike; let the cals roll up


Sunday January 9, 2022
Title: Sunday
Status: pending

A) MAP 10: 10 Sets
30s Bike
30s Rest
30s Run
30s Rest
30s Box Jump step Down
30s Rest
30s Dual KB Front Rack Carry
30s Rest
30s Plank
30s Rest


Programming 12.27 – 1.02

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-12-27
End Date: 2022-01-02

Monday December 27, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) 15 Minute Amraps: *1 minute transition between each

15 Minute Amrap
15/12 Cal Assault Bike
15 DB or KB Deadlift
15/12 Cal Row
+
15 Minute Amrap
100yd Shuttle (in 10yd increments)
15 No Push Up Burpees
+
15 Minute Amrap
12 Box Jumps w/Step Down
16 Prisoner Step Ups
20 Abmat Sit Ups

*yep! shuttles - not a straight shot AGAIN


Tuesday December 28, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: *20 minute cap
Find a heavy 3 for the day

*if you're new to this, work up to a heavy 8
B) Vertical Pull + Squat + Breathing: *more density on the sets here

15 Minute Amrap
4 Strict Pull Ups *bands allowed
6 Jump Squats
8 Barbell Bicep Curl
10 BW Reverse Lunge
50 Double Unders


Wednesday December 29, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: A. Technique Work
15 Minute Amrap - choose ONE
*work up to a heavy set of one of the below in the tiime
10 Hang Muscle Clean
6 Hang Power Clean
3 Power Clean

B. Expression
15 Minutes; work up to a heavy power clean and jerk - jerk it any way

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Horizontal Push + Bend: 5 Minute Max Assault Bike
4 Minute Max Burpee Box Jump Overs
3 Minute Max Russian KBS
2 Minute Max Push Ups
1 Minute Max Russian KBS

*score total reps
*use a tough weight for the kbs


Thursday December 30, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Three Point Dumbbell Row: 6x4-6/arm; rest 60s between arms

*all challenging here
*20 minute cap
B) Squat Focused: 5 Sets
45s Assault Bike for Calories
45s Alternating Single Arm DB Hang Squat Clean
90s Rest

Score lowest and highest reps per round


Friday December 31, 2021
REST DAY
Status: pending


Saturday January 1, 2022
REST DAY
Status: pending


Sunday January 2, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: 20 Minute Cap
Novice
Cyclist overhead squat
@3010; 5x2-3; rest 90s between

Intermediate
4xMax Reps @ 85% of last weeks 1rm
B) Gymnastics - HS Work + Rope Accumulation + BW: *removed hollow position, this will increase the volume of the HS and rope climb work

20 Minute Amrap
10 Kick Ups to Freestanding
3 Rope Climbs
10 Cal Assault Bike


Programming 12.20 – 12.26

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-12-20
End Date: 2021-12-26

Monday December 20, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) 15 Minute Amraps: *1 minute transition between each

15 Minute Amrap
10 DB or KB Deadlift
10 Box Jumps w/Step Down
100yd Shuttle (in 10yd increments)
+
15 Minute Amrap
25/20 Cal Assault Bike
20 Sit Ups
15 No Push Up Burpees
+
15 Minute Amrap
Row for Calories

*yep! shuttles - not a straight shot AGAIN


Tuesday December 21, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @30X1; 3.3.2.2.1; rest 90-120s between

*build across sets, leave a little in the tank today
*20 minute cap
B) Vertical Pull + Squat + Breathing: 15 Minute Amrap
2 Strict Pull Ups *bands allowed
4 Jump Squats
6 Barbell Bicep Curl
8 BW Walking Lunge
30 Double Unders


Wednesday December 22, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: *no changes here - practice this

A. Technique Work
15 Minute Amrap - choose ONE
2 Hang Muscle Clean
2 Hang Power Clean
2 Power Cleans
rest 30-60s

B. Expression
15 Minute Cap; Warm up to a heavy set of the complex below
1 Power Clean
1 Push Jerk

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Bend + Horizontal Push: For Time; 12 Minutes
2 Minute Cal Row
50 Abmat Sit Ups
50 Push Ups
50 Abmat sit Ups
50 Russian KBS

*stagger individuals into the row
*you can break the reps up as you're going through this - it's a chipper

notes; two scores here

  1. How many calories you got in the 2 minutes
  2. total time (including the 2 minutes)

Thursday December 23, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Landmine Meadows Row: 5x6-8/arm; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Alternating Single Arm DB Hang Squat Clean
30s Rest
30s Ring Row
30s Rest
30s Assault Bike for Calories
30s Rest
30 Forearm Plank
30s Rest


Friday December 24, 2021
REST DAY
Status: pending


Saturday December 25, 2021
REST DAY
Status: pending


Sunday December 26, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: 20 Minute Cap
Novice
Cyclist overhead squat
@3010; 5x4-6; rest 90s between

Intermediate
3xMax Reps @ 80% of last weeks 1rm
B) Gymnastics - HS Work + Rope Accumulation + BW: 20 Minute Amrap *do this again, continue to practice
10-20 Hollow Rocks
10 Kick Ups to Freestanding
3 Rope Climbs
10 Cal Assault Bike


Programming 12.13 – 12.19

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-12-13
End Date: 2021-12-19

Monday December 13, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Notes: Take your 7 minute pace from last week - you should be able to hande that for the entire 14 minutes now
B) Round the World - Map 10: *1 minute transition between each

14 Minute Amrap
10 Assault BIke; let the calories roll up
80yd Shuttle (in 10yd increments)
+
14 Minute Amrap
5 DB or KB Deadlift
7 Box Jump Step Down
30s Plank on Hands
+
14 Minute Amrap
5 Ball Slams
7 Abmat Sit Ups
10 Cal Row; roll up the 10 cal per each round

*yep! shuttles - not a straight shot AGAIN


Tuesday December 14, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @30X1; 5x3; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
6-8 Strict Pull Ups *bands allowed - control the movement
10 Jump Lunge
200m Run *yes you can do this outside
rest 60s


Wednesday December 15, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: *no changes here - practice this

A. Technique Work
15 Minute Amrap - choose ONE
3 Hang Muscle Clean
3 Hang Power Clean
3 Power Cleans

B. Expression
15 Minute Cap; Warm up to a heavy set of the complex below
1 Power Clean
1 Split Jerk

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Bend + Horizontal Push: For Time - 10 minute cap for the entire workout
10.9.8.7.6.5.4.3.2.1
Deadlifts
Hand Release Push Ups
+
Cash out once you're finished
100 Abmat Sit Ups

*choose a deadlift weight you can stay confidence across the board with


Thursday December 16, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Pendlay Row: 5x6-8; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Wall Ball
30s Rest
30s Plank Row
30s Rest
30s Box Jumps w/SD
30s Rest
30 Alternating DB snatch
30s Rest

Notes
Pull Ups can be broken up - Strict, Banded, or Ring Row


Friday December 17, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5x2-3; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
20 Push Press
20 No Push Up Burpee or Burpee Over Bar
20 Cal Assault Bike
rest 60s between

*doesn't have to be unbroken here


Saturday December 18, 2021
Title: Saturday
Status: pending

Warmup: It's a Bring A Friend Day, Ugly Sweater competition, AND the Christmas Wod!

A) Suprise Christmas Wod!: You'll find out when you get here :)


Sunday December 19, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: Novice
Cyclist overhead squat
@3111; 5x5; rest 90s between

Intermediate
no tempo - just tough sets - 5x2
B) Gymnastics - HS Work + Rope Accumulation + BW: 25 Minute Amrap
10-20s L-sit Hang or Fluttter Kick
30-60s Freestanding Hold Practice
4-5 Rope Lowers or Rope Pull Ups/side
4-5 Wall Walks
10 Cal Assault Bike


Programming 12.6 – 12.12

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-12-06
End Date: 2021-12-12

Monday December 6, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World - Map 10: 2 Sets
1 Minute Transition between each
7 Minute Amrap
10 Assault BIke; let the calories roll up
80yd Shuttle (in 10yd increments)
+
7 Minute Amrap
5 DB or KB Deadlift
7 Box Jump Step Down
30s Plank on Hands
+
7 Minute Amrap
5 Ball Slams
7 Abmat Sit Ups
10 Cal Row; roll up the 10 cal per each round

*yep! shuttles - not a straight shot ;)


Tuesday December 7, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @30X1; 5x5; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
8/side Quadruped Plank Row
10 Jump Lunge
30 Double unders or 60 Single Unders
rest 60s


Wednesday December 8, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: *no changes here - practice this

A. Technique Work
15 Minute Amrap - choose ONE
4 Hang Muscle Clean
4 Hang Power Clean
2 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Warm up to a heavy set of the complex below
1 Power Clean
1 Hang Power Clean
1 Split Jerk

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Bend + Horizontal Push + Core: 20 Minute Amrap
8-12 Hanging Leg Raise or Toes to Bar
2010; 5 Deadlifts
Max Push Variation
rest 60s

*horizontal push variations - elevated push up, push up, deficit push up, ring push up, strict stationary dip, ring dip
*choose a modification you can at least hit 5 solid reps or more with


Thursday December 9, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Supinated Barbell Bent Over Row: @2012; 5x3-4; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Goblet Squats
30s Rest
30s Strict Pull Ups
30s Rest
30s Wall Sit
30s Rest
30s Hammer Curl
30s Rest

Notes
Pull Ups can be broken up - Strict, Banded, or Ring Row


Friday December 10, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5x3-4; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
10 Push Press
20 Russian Kettlebell Swings
10 No Push Up Burpee or Burpee Over Bar
rest 60s between

*yes I want this to be a shuttle, I want the cuts in


Saturday December 11, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Notes: Do it again, show up with the same people if possible, lets see if you can adjust to finish :)
B) Teams of 2: Get the work done! Only one person works at a time - Start where you want, move where you want, break the work up between the two of you how you want - but you have to finish one thing before moving on to the next.

30 Minute Cap
100 Wall Balls
500 Jump Rope Singles
300yds Goblet Carry
80 Push Ups
80 Partner Med Ball Sit Ups
90/75 Cal Assault Bike

Notes
*Whatever you use for the wall ball, use for the sit ups


Sunday December 12, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: *we'll hit up some wrist prep prior to this!
@3211; 5x2; rest 90s between sets
B) Gymnastics - HS Work + Rope Accumulation + BW: 20 Minute Amrap
10-20s L-sit Hang
30-60s Freestanding Hold Practice
4-5 Rope Lowers
4-5 Wall Walks
10 Cal Row


Programming 11.29 – 12.05

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-11-29
End Date: 2021-12-05

Monday November 29, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World - Map 10: 2 Sets
1 Minute Transition between each

7 Minute Amrap
12/9 Assault BIke
30 Doubles or 60 Single Unders
+
7 Minute Amrap
10 Russian KBS
7 No Push Up Burpee
60yd Shuttle (in 10yd increments)
+
7 Minute Amrap
12/9 Row
16 Step Ups

*yep! shuttles - not a straight shot ;)


Tuesday November 30, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @3211; 5x2; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
8 Single Arm Plank Row/side
10 Cal Assault Bike
10 Jump Squats
rest 60s


Wednesday December 1, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: *no changes here - practice this

A. Technique Work
15 Minute Amrap - choose ONE
5 Hang Muscle Clean
5 Hang Power Clean
3 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Warm up to and Hit 3 heavy sets of the complex below
1 Power Clean
2 Hang Power Clean
1 Push Jerk

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Bend + Horizontal Push + Core: 20 Minute Amrap
3010; 5 Deadlifts
8-10 Hanging Leg Raise or Toes to Bar
Max Push Variation
rest 60s

*horizontal push variations - elevated push up, push up, deficit push up, strict dip
*choose a modification you can at least hit 5 solid reps or more with


Thursday December 2, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Supinated Barbell Bent Over Row: @2012; 5x6; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Box Jump Step Down
30s Rest
30s Ring Row
30s Rest
30s Prisoner Step Ups
30s Rest
30s Barbell curl
30s Rest


Friday December 3, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5x6; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
10/side Crossbody DB Snatch
10/arm Single Arm KB or DB Push Press
30 Doubles or 60 Single Unders
rest 60s between

*yes I want this to be a shuttle, I want the cuts in


Saturday December 4, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Notes: Do it again, show up with the same people if possible, lets see if you can adjust to finish :)
B) Teams of 2: Get the work done! Only one person works at a time - Start where you want, move where you want, break the work up between the two of you how you want - but you have to finish one thing before moving on to the next.

30 Minute Cap
100/85 Calorie Bike
1000yd Run
60 No Push Up Burpees
80 American KBS
100 Prisoner Step Ups
80/70 Calorie Row
600yd Farmers Carry


Sunday December 5, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: *we'll hit up some wrist prep prior to this!
@3211; 5x2; rest 90s between sets
B) Gymnastics - HS Work + Rope Accumulation + BW: 20 Minute Amrap
10-20s L-sit Hang
30-60s Freestanding Hold Practice
4-5 Rope Lowers
4-5 Wall Walks
10 Cal Row


Programming 11.22 – 11.28

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-11-22
End Date: 2021-11-28

Monday November 22, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World - Map 10: 13 Minute Amrap
Assault BIke
*every 10 calories hop off the bike and perform 7 No Push Up Burpees
+
1 minute transition
+
13 Minute Amrap
15 Cal Row
15yd Bear Crawl *slow with low hips
+
1 Minute Transition
+
13 Minute Amrap
20 Step Ups
50 Single Unders
10 Abmat Sit Ups


Tuesday November 23, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @3211; 5x4; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
6-8 Strict Pull Ups or Banded Pull Ups
10 Alternating Goblet Reverse Lunges
30 Double Unders or 90 Single Unders
rest 60s


Wednesday November 24, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: *no changes here - practice this

A. Technique Work
15 Minute Amrap - choose ONE
5 Hang Muscle Clean
5 Hang Power Clean
3 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Work up to a heavy set of the complex
1 Power Clean
2 Hang Power Clean
1 Push Jerk

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Bend + Horizontal Push + Core: 20 Minute Amrap
3010; 8 Deadlifts
10-20 Abmat Sit Ups
Max Push Variation
30-60s Plank or Ring Plank
rest 60s

*horizontal push variations - elevated push up, push up, deficit push up, strict dip
*choose a modification you can at least hit 5 solid reps or more with


Thursday November 25, 2021
Title: Thursday - Thanksgiving
Status: pending

A) Happy Thanksgiving!: Hey there everyone :) We're closed today and Black Friday

IF there will be any open gym time to come in and play around, you'll see it announced on the Facebook Members page at least 24 hours in advance :) so just keep your eyes peeled there.

If not, have a wonderful thanksgiving!


Friday November 26, 2021
Title: Friday - Black Friday
Status: pending

A) Happy…Black Friday? I guess?: Again, closed…IF we have open gym time - look to the facebook members group for it.

If you're not a part of the Facebook members group just message me (Brandon@crossfitsouthbend.com) and I'll get you set up


Saturday November 27, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Teams of 2: Get the work done! Only one person works at a time - Start where you want, move where you want, break the work up between the two of you how you want - but you have to finish one thing before moving on to the next.

30 Minute Cap
100/85 Calorie Bike
1000yd Run
60 No Push Up Burpees
80 American KBS
100 Prisoner Step Ups
80/70 Calorie Row
600yd Farmers Carry


Sunday November 28, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: @3211; 5x4; rest 90s between sets
B) Gymnastics - HS Work + Rope Accumulation + BW: 20 Minute Amrap
10-15s L-sit Hang
30s Freestanding Hold Practice
2-3 Rope Lowers
2-3 Wall Walks
15 Cal Assault BIke


Programming 11.15 – 11.21

By: 0

Workout Log: CFSB - Class Programming
Start Date: 2021-11-15
End Date: 2021-11-21

Monday November 15, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World - Map 10: 10 Sets
1 Minute Assault Bike
1 Minute No Push Up Burpees
1 Minte Row
1 Minute Step Ups
1 Minute Single Unders

Note; pace here is conversational, think breathing and blood flow here


Tuesday November 16, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @3211; 5x6; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 5 Sets for quality; 20 minute cap
6-8 Strict Pull Ups or Banded Pull Ups
10 Box Jumps w/Step Down
15/12 Cal Assault Bike
rest 60s

*cap includes warming up and finishing sets


Wednesday November 17, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: A. Technique Work
15 Minute Amrap - choose ONE
5 Hang Muscle Clean
5 Hang Power Clean
3 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Work up to a heavy set of the complex
1 Power Clean
2 Hang Power Clean
1 Push Jerk

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Bend + Horizontal Push + Core: 5 Sets for quality; 20 minute cap
3111; 5 Deadlifts
Max Push Variation
15-20 Abmat Sit Ups
rest 60s

*cap includes warming up and finishing sets
*horizontal push variations - elevated push up, push up, deficit push up, strict dip
*choose a modification you can at least hit 5 solid reps or more with


Thursday November 18, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Supinated Barbell Bent Over Row: @2012; 5x8; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Wall Balls
30s Rest
30s Calorie Row
30s Rest
30s Reverse Lunges
30s Rest
30s Double Unders
30s Rest


Friday November 19, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5x8; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
15 Russian KBS
8/arm Single Arm KB or DB Push Press
100yd Run on turf in 10yd shuttles *touch the ground

*yes I want this to be a shuttle, I want the cuts in


Saturday November 20, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Amrap: Teams of 3
15 Minute Amrap
Parter 1; Dual KB Front Rack Hold - tough
Parter 2; 10 Calorie Assault Bike
Partner 3; Rest

*let the calories roll up, switch when the partner is done with the assault bike

Team of 3
15 Minute Amrap
Partner 1; Farmers Carry Hold - tough
Partner 2; 20 Step ups
Parter 3; Rest


Sunday November 21, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: @3211; 5x6; rest 90s between sets
B) Gymnastics - HS Work + Rope Accumulation + BW: 20 Minute Amrap
2-3 Wall Walks
10 Cal Assault Bike
2-3 Rope Lowers
10yd Bear Crawl slow w/shoulder roll out