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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

Programming 11.23 – 11.25

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Stay tuned for the @home workouts while we are closed over the holidays and weekend :) Workout Log: CFSB - Class Programming Start Date: 2020-11-23 End Date: 2020-11-25 Monday November 23, 2020 Title: Monday A) Warm Up: 10 Min Amrap 4 Alternating See Saw Walks - @5050 10 Forearm Plank with Posterior Pelvic Tilts 10 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; 3-5x6-8; rest 2 minutes between Option 2: Deadlift @3111; 3-5x6-8; 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 30 Double Unders or 90 Singles 10 Alternating Step Ups 10 Russian Kettlebell Swings 5/arm Single Arm KB front squat rest 1:1 *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday November 24, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap 5 Perfect Air Squats @3211 5 Jump Squats 10 Alternating Childs Pose w/Rotation 10 Alternating Plank March B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 4x6-8; rest 90-120s between *score weight on whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s @2112; Left Arm Single Arm Z-Press x 6-8; rest 30s @2112; Right Arm Single Arm Z-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 November 25, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes Start Position Below the Knee Above the Kneee Mid Thigh High Hang Rack Position Quarter Squat Front Squat B) Skill: 10 Minutes Practicing / Working up in the complex 1 Press 2 Push Press 3 Push Jerk C) EMOM x 12 Minutes: 4 Sets 1:30 to perform Deadlift TNG x 6 Push Up or Ring Dips x 9-12 1:30 to perform 45s Assault Bike; be consistent with your RPM *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your DL ______ Thursday November 26, 2020 Title: Thursday Status: pending Warmup: Happy Thanksgiving everyone :) A) diaphragmatic breathing (seated or supine): Take 5 minutes to perform some Diaphragmatic breathing after eating all of your food :) B) Move Blood: Today, just get out and move blood. Walk, Hike, Bike - 60 minutes ----- Friday November 27, 2020 Title: Friday Status: pending A) Warm Up: 60s Jumping Jacks Spiderman Lunge Warm Up x 3 Sets B) Primal Movement Pattern Practice: 20 Min Amrap for QUALITY 10 Walking Lunges *or lunge in place 10m Bear Crawl *or 20 Quadruped Shoulder Taps 10m Crab Walk *or 10 Tabletop Glute Bridges

Programming 11.16 – 11.20

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Workout Log: CFSB - Class Programming Start Date: 2020-11-16 End Date: 2020-11-20 Monday November 16, 2020 Title: Monday A) Warm Up: 8 Min Amrap 10 Alternating SL Cone Touches 30s Forearm Plank 30s Prisoner Superman 10 Abmat Sit Ups B) Bend - 15 Minute cap: Option 1: Romanian Deadlift @ 3111; 3x8-10; rest 2 minutes between Option 2: Deadlift @3111; 3x8-10; rest 2 minutes between *choose option 2 only if you have a beautiful position on an RDL *score weight on whiteboard C) Mixed Modal Lower Body: 15 Min Amrap 30 Double Unders or 90 Singles 10 Alternating Step Ups 10 Russian Kettlebell Swings 5/arm Single Arm KB front squat 15/12 Cal Bike rest 1:1 *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday November 17, 2020 Title: Tuesday A) Warm Up: 8 Min Amrap 6 Perfect Air Squats @3211 10 Alternating Childs Pose w/Rotation 10 Alternating Plank March B) Double Leg Squat - 20 Min Cap: @3111; Back Squat 5x8; rest 90-120s between all sets tough *score weight on whiteboard C) Upper Body Push / Pull Vertical - 20 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s @2112; Left Arm Single Arm Z-Press (DB or KB) x 8-10; rest 30s @2112; Right Arm Single Arm Z-Press (DB or KB) x8-10; rest 30s *all sets tough *no score for whiteboard *bands or ring rows are okay - you must keep the tempo ----- Wednesday November 18, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes Start Position Below the Knee Above the Kneee Mid Thigh High Hang Rack Position Quarter Squat Front Squat B) Skill - Press - Push Press - Push Jerk: Take 10 Minutes to work through the skills of Press Push Press Push Jerk C) EMOM x 12 Minutes: Minute 1: Deadlift TNG x 6 Minute 2: Push Up or Ring Dips x 9-12 Minute 3: 30s Assault Bike; be consistent with your RPM *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your DL ----- Thursday November 19, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes Start Position Below the Knee Above the Kneee Mid Thigh High Hang Overhead Quarter Squat Overhead Squat B) Aerobic: 30 Min Amrap 12 Step Ups 12 American KBS 30 Double Unders or 90 Singles *try to be consistent in your round time here *score rounds + reps ----- Friday November 20, 2020 Title: Friday A) Warm Up - Gymnastics Core: Group 1: 10 Min Amrap 20-30s Hollow Hold 20-30s Superman Hold Group 2: 10 Min Amrap 20-30s Active Hang 20-30s Box HS Hold B) Front Rack Split Squat: 18 Min Cap Elevate with a 25# plate 4 Sets @3111; x8-10 Left Leg FRSS; rest 45s @3111; x8-10; Right Leg FRSS; rest 45s *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight

Programming 11.7 – 11.13

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Workout Log: CFSB - Class Programming Start Date: 2020-11-07 End Date: 2020-11-13 Saturday November 7, 2020 Title: Saturday Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :) A) Notes: *practice! B) Mixed Modal Work - Constant Variance: 3 Sets; for consistency A. 1k Assault Bike B. 15 Wall Balls C. 20 Alternating Hang DB Snatch D. 30 Doubles or 90 Singles E. 400m Run rest 5 minutes between sets Set 1: ABCDE Set 2: EADCB Set 3: BCDAE *Goal; same time each set *Choose modifications you are confident you can move with ----- Sunday November 8, 2020 Title: Sunday A) MM Accumulation; core + breathing + Lower body: 40 Minute Amrap 40/35 Cal Assault Bike 60s Dual KB Front Rack March 150 JR Singles 30 Prisoner Step Ups 20 Abmat Sit Ups 20 Russian KBS ----- Monday November 9, 2020 Title: Wk 9 - Monday A) Notes: Whiteboard score is your squatting weight *if you are doing wades army this weekend - you should probably hit your opener on the back squator 90% of it, and call it there B) Warm Up: 7 Min Amrap 20s Side Plank Clamshell hold/side (with or without theraband) x5 Goblet Squats 30s Dead Bug Hold x8 KB Good Mornings C) Pull Work - 15 Minutes to warm up, finish, transition: Three Point Row 8.8.8.8.8; rest 30-60s between arms *I want 5 sets of the heaviest 8 you can manage D) Squat Work - 15 Minutes to warm up, finish, and transition: Option 1: Back Squat 3.2.1; rest 2 minutes between sets Option 2: Goblet squat 20.20.20; build across sets until you get to the heaviest 20 that you can @ 20X1 Notes: Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets E) Mixed Modal Pull / Squat Focused: 4 Sets 2:30 perform 10 Box Jumps with Step Down 10 Reverse Lunges 10 Air Squats Max Assault Bike Cals in time remaining *no rest! you'll get off, then get right back into it - adjust your pace accordingly Intent: sustainability and quality ----- Tuesday November 10, 2020 Title: Tuesday A) Notes: Whiteboard score is the floor press weight *take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them B) Warm Up: 10 Minutes to perform hang power clean and push press work + 6 minutes to warm up to your Floor Press weight C) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press Every 2:30 x3.3.3.3 *build to a tough 3 Option 2: Every 2:30 x 4 Sets Glute Bridge Barbell Floor Press x 8-10 D) Mixed Modal Bend / Push Focused: Option 1: higher skill 12 Min Amrap 30 Double Unders or 90 Singles 5 Hang Power Clean to S2O 8 Burpee box Jumps Option 2: 12 Min Amrap 30 Doubles or 90 singles 12 No Push Up Burpees 20 American KBS *intent; sustainability and quality *choose an option you're comfortable with performing the movements at speed. be honest with your abilities. ----- Wednesday November 11, 2020 Title: Wednesday Warmup: Take a moment to do a few mini rounds to dial this work in 3-4 Sets; 30s on bike 5 sit Ups 5 Step Ups continuous movement A) Notes: -attempt to stay within 15s of your fastest and slowest time Whiteboard Score is your fastest to slowest round AND total reps Fastest; 2:15 Slowest; 2:20 400 reps B) Sustainable Work: 10 Sets for time - 27 min cap 15 Cal Bike or Row 10 Sit ups 10 Step Ups 30s Rest after each round *intent: sustainable *practice timing each round individually - focus is same round times every round ----- Thursday November 12, 2020 Title: Thursday Wades Day Workout! Come in and support us for Wades Day Today! ----- Friday November 13, 2020 Title: Friday A) Notes: Whiteboard score - DL weight B) Warm Up: 25 MINUTES TO WORK THROUGH SNATCH WARM UPS AND DRILLS: Optional general warmup and mobility work. General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose 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 C) Power Snatch Skill Work: EMOM x 10 Minutes Power Snatch x 1-2; work up to a heavy single *or variation *Intent = skill work Modifications are; Hang Power Snatch x3-4 Hang Muscle Snatch x4-6 Snatch RDL x4-6 D) Push / Bend Accessory: For Time 10.9.8.7.6.5.4.3.2.1 Deadlift Strict Push Up *20 doubles or 40 Singles between each set (basically everywhere you see a ".")  

Peeing during double unders

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Things people don’t discuss often part 1! How do I stop peeing during double unders?! (or really any other exercise for that matter) This is most common phenomenon with female athletes, that’s not to say issues of incontinence can’t happen with males. I’ve also seen this issue - not only in women who have given birth, but women of all ages and levels of athleticism. There are a few contributing factors to this - and to really suss it out, it’s best to grab a professional. ( click here to check out the person we refer our clients out to! ) But in the meantime, what are some reasons you may be peeing during double unders or heavy contractions? You’ll see people very often revert to the assumption that it is pelvic floor issue, and to work on Kegel and pelvic floor exercises - which could very well be the case. Postpartum women WILL have to resolve weakness in the pelvic floor- but they may still keep peeing even after regaining strength. In some of the stronger athletes it’s unlikely that the main problem is a weak pelvic floor, but an issue in coordinating their diaphragm with their pelvic floor The diaphragm goes down when you inhale and pushes down on internal organs. If the pelvic floor does not respond by relaxing and moving down, all internal organs will continually be under too much pressure and push on a weakened abdominal wall preventing healing and push on internal organs (bladder included) which causes incontinence. One thing that could help is a different breathing and alignment strategy for the women where the strength itself isn’t an issue. Julie Wiebe has some amazing work on the concept of piston breath, I’ve heard it termed “blow before you go” as well - if you’ve never checked it out, it’s worth a look So the main idea here is inhale-relax pelvic floor, exhale-contract to match the task. You should start by learning to coordinate the diaphragm with the pelvic floor by itself - without the added complexity of movement. A professional can help with this (again, click here for the person we refer to!) Once you’ve mastered it by itself, you can get an individual design coach to write progressions for you and note when it becomes unconscious and natural before moving on and progressing Some simple rules of thumb are to master the concept of coordinating the diaphragm and pelvic floor in... controlled before dynamic movements sustainable before unsustainable formats simple before complex movements paces of endurance before power After birth - very often I'll see women in a hurry to return to their old maxes, back to a specific style of training or exercises. The speed you're able to return depends on a lot of things. If you’re breastfeeding How the birth went How any scars are healing How your lifestyle is; sleep, stress, digestion, etc Amongst other things However, If you've never been pregnant but experience incontinence - a professional can definitely help and the progression looks very similar. In the end we always prefer our postpartum ladies get cleared by a professional before returning because of the specificity of returning to training after birth. The online body back culture you see on instagram of women posting 3 week postpartum weight loss and training videos can make it feel like you should be going faster than you are comfortable with - what happens there is a lot of skipped steps leading to potential injury, a lot of compensating, and some peeing during movements that can’t be all that fun :)

Programming 10.31 – 11.6

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Workout Log: CFSB - Class Programming Start Date: 2020-10-31 End Date: 2020-11-06 Saturday October 31, 2020 Title: Saturday Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :) A) Notes: I'm still seeing that this can be dialed in a bit as far as practice is concerned. No reason to change anything too drastically if it still needs to be practiced :) I did make some volume adjustments here however B) Mixed Modal Work - Constant Variance: 3 Sets; for consistency A. 1k Assault Bike B. 15 Wall Balls C. 20 Alternating Hang DB Snatch D. 30 Doubles or 90 Singles E. 400m Run rest 5 minutes between sets Set 1: ABCDE Set 2: EADCB Set 3: CBAED *Goal; same time each set *Choose modifications you are confident you can move with ----- Sunday November 1, 2020 Title: Sunday A) MM Accumulation; core + breathing + Lower body: 40 Minute Amrap 3 Sets 18/15 Cal Assault Bike 30s Dual KB Front Rack March + 2 Sets 100 JR Singles 30 Prisoner Step Ups + 3 Sets 15 Abmat Sit Ups 15 Russian KBS ----- Monday November 2, 2020 Title: Wk 8 - Monday A) Notes: Whiteboard score is your squatting weight B) Warm Up: 7 Min Amrap 20s Side Plank Clamshell hold/side (with or without theraband) x5 Goblet Squats 30s Dead Bug Hold x8 KB Good Mornings C) Pull Work - 15 Minutes to warm up, finish, transition: Three Point Row 4-5x6-8; rest 60s between arms D) Squat Work - 15 Minutes to warm up, finish, and transition: Option 1: Back Squat 4.3.2; rest 2 minutes between sets Option 2: Goblet squat 4-5 Sets @30X1; x9-12; rest 60-90s between Notes: Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets E) Mixed Modal Pull / Squat Focused: 3 Sets 2 Minutes to perform 10 Box Jumps with Step Down 10 Reverse Lunges 10 Air Squats Max Assault Bike Cals in time remaining rest 60s Intent: sustainability and quality ----- Tuesday November 3, 2020 Title: Tuesday A) Notes: Whiteboard score is the floor press weight *take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them B) Warm Up: 10 Minutes to perform hang power clean and push press work + 6 minutes to warm up to your Floor Press weight C) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press Every 2:30 x7.5.3.3 Option 2: Every 2:30 x 4 Sets Glute Bridge Barbell Floor Press x 8-10 D) Mixed Modal Bend / Push Focused: Option 1: higher skill 12 Min Amrap 30 Double Unders or 90 Singles 5 Hang Power Clean 5 shoulder to overhead 10 Burpees Over Bar Option 2: 12 Min Amrap 30 Doubles or 90 singles 8 No Push Up Burpees 16 American KBS *intent; sustainability and quality *choose an option you're comfortable with performing the movements at speed. be honest with your abilities. ----- Wednesday November 4, 2020 Title: Wednesday A) Notes: *WE ARE REPEATING THIS ONE! -attempt to stay within 15s of your fastest and slowest time Whiteboard Score is your fastest to slowest round AND total reps Fastest; 2:15 Slowest; 2:20 400 reps B) Warm Up: A few light rounds - about 4-5 practicing using your timer and increasing your pace slightly 30s Assault Bike 5 Sit Ups 5 Step Ups C) Sustainable Work: 35 Min Amrap 20/15 Cal Bike or Row 10 Sit ups 10 Step Ups *intent: consistency in round times, your ability to sustain quality movement (don't go at a near death pace) and practicing using your timer - just hit lap every time to start a new round :) if you don't have a timer or don't want to use one - no worries, track your total reps performed :) ----- Thursday November 5, 2020 Title: Thursday A) Notes: No scores today, just some accessory work B) Warm Up: 3 minute assault bike; smooth pace + EMOM x 7 Minutes 10s Tough assault bike Coast remaining time *if rowing, perform 15s tough row, and coast remaining time C) Pull Work - 15 Min: EMOM x 5 Sets M1. 6-8 Single Arm Hammer Curl Left Arm M2. 6-8 Single Arm Hammer Curl Right Arm M3. 6-8 Dumbbell or KB Pullovers D) Glute Work - 16 Min: EMOM x 4 Sets M1. 6-8 Single Leg Glute Bridge Left Leg M2. 6-8 Single Leg Glute Bridge Right Leg M3. 8-10 Banded Clamshells Left Leg M4. 8-10 Banded Clamshells Right Leg ----- Friday November 6, 2020 Title: Friday A) Notes: Whiteboard score - DL weight B) Warm Up: 25 MINUTES TO WORK THROUGH SNATCH WARM UPS AND DRILLS: Optional general warmup and mobility work. General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose 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 C) Power Snatch Skill Work: EMOM x 10 Minutes Power Snatch x 1-2; all perfect *or variation *Intent = skill work Modifications are; Hang Power Snatch x3-4 Hang Muscle Snatch x4-6 Snatch RDL x4-6 D) Push / Bend Accessory: 10 Min Amrap 5 Deadlifts; tough but pretty 6-10 Strict Push Ups 30 Double Unders or 90 Singles ----- This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. 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Programming 10.24 – 10.30

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Workout Log: CFSB - Class Programming Start Date: 2020-10-24 End Date: 2020-10-30 Saturday October 24, 2020 Title: Saturday Warmup: I'll be coaching, I prefer to create the warm up based on who I see in class :) A) Mixed Modal Work - Constant Variance: 3 Sets; for consistency A. 1k Assault Bike B. 20 Wall Balls C. 30 Alternating Hang DB Snatch D. 40 Doubles or 120 Singles E. 500 Row rest 5 minutes between sets Set 1: ABCDE Set 2: EADCB Set 3: CBAED *Goal; same time each set *Choose modifications you are confident you can move with ----- Sunday October 25, 2020 Title: Sunday A) Mixed Cyclical Work: 40 Minute Amrap 3 Sets 18/15 Cal Bike 7 No Push Up Burpees 30s Dual KB Front Rack Hold + 3 Sets 30 JR Singles 20 Alternating Step Ups 30 JR Singles 20s Side Plank/side ----- Monday October 26, 2020 Title: Wk 7 - Monday A) Notes: Whiteboard score is your squatting weight B) Warm Up: 8 Min Amrap 5 Side Plank Clamshells/side 30s Dead Bug March @32X1; x3 KB Squat Pressout 8 KB Good Mornings + Take a few minutes to work up in the back squat C) Squat Work - 10 min: Option 1: Back Squat Every 2:30 6.4.4.2 Option 2: Goblet squat Every 2:30 x 4 Sets @30X1; x9-12 Notes: Choose the goblet squat if you are still working on the pattern of the squat - a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets D) Mixed Modal Pull / Squat Focused: 5 Sets; 23 Minute Cap 15/12 Cal Bike 8 Three Point Row Left Arm 8 Three Point Row Right Arm 10 Box Jumps with Step Down 12 Air Squats rest 2 minutes Intent: sustainability and quality ----- Tuesday October 27, 2020 Title: Tuesday A) Notes: Whiteboard score is the floor press weight *take around 6-8 minutes between B and C to warm up for the Mixed Modal piece - go through the movements yourself to ensure you are comfortable with them B) Warm Up: 10 Minutes to perform hang power clean and push press work + 6 minutes to warm up to your Floor Press weight C) Press Work - 10 Min: Option 1: Glute Bridge Barbell Floor Press Every 2:30 x9.6.5.4 Option 2: Every 2:30 x 4 Sets Glute Bridge Barbell Floor Press x 8-10 D) Mixed Modal Bend / Push Focused: Option 1: higher skill 12 Min Amrap 30 Double Unders or 90 Singles 5 Hang Power Clean 5 shoulder to overhead 10 Burpees Over Bar rest 30s Option 2: 12 Min Amrap 30 Doubles or 90 singles 8 No Push Up Burpees 16 American KBS rest 30s *intent; sustainability and quality *choose an option you're comfortable with performing the movements at speed. be honest with your abilities. ----- Wednesday October 28, 2020 Title: Wednesday A) Notes: Whiteboard Score is your fastest to slowest round AND total reps Fastest; 2:15 Slowest; 2:20 400 reps B) Warm Up: A few light rounds - about 4-5 practicing using your timer and increasing your pace slightly 30s Assault Bike 5 Sit Ups 5 Step Ups C) Sustainable Work: 35 Min Amrap 20/15 Cal Bike or Row 10 Sit ups 10 Step Ups *intent: consistency in round times, your ability to sustain quality movement (don't go at a near death pace) and practicing using your timer - just hit lap every time to start a new round :) if you don't have a timer or don't want to use one - no worries, track your total reps performed :) ----- Thursday October 29, 2020 Title: Thursday A) Notes: No scores today, just some accessory work B) Warm Up: 3 minute assault bike; smooth pace + EMOM x 7 Minutes 10s Tough assault bike Coast remaining time *if rowing, perform 15s tough row, and coast remaining time C) Pull Work - 15 Min: EMOM x 5 Sets M1. 8-10 Single Arm Hammer Curl Left Arm M2. 8-10 Single Arm Hammer Curl Right Arm M3. 8-10 Dumbbell or KB Pullovers D) Glute Work - 16 Min: EMOM x 4 Sets M1. 8-10 Single Leg Glute Bridge Left Leg M2. 8-10 Single Leg Glute Bridge Right Leg M3. 10-12 Banded Clamshells Left Leg M4. 10-12 Banded Clamshells Right Leg ----- Friday October 30, 2020 Title: Friday A) Notes: Whiteboard score - DL weight B) Warm Up: 15 Minutes to Warm up with the power snatch or variations - the coach will walk everyone through these C) Power Snatch Skill Work: EMOM x 10 Minutes Power Snatch x 2-3; all perfect *or variation *Intent = skill work Modifications are; Hang Power Snatch, Hang Muscle Snatch or Snatch RDL D) Push / Bend Accessory: 12 Min Amrap 5 Deadlifts; tough but pretty 6-10 Strict Push Ups 30 Double Unders or 90 Singles rest 30s