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Programming 8.14 – 8.20

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Workout Log: CFSB - Class Programming Start Date: 2021-08-14 End Date: 2021-08-20 Saturday August 14, 2021 Title: Saturday Status: pending Warmup: Coaches Choice A) Notes: -No score here -Everything should be UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance: 6 Sets 8-10 Goblet Squats; rest 30s 8-10 bent over row; rest 30s 15-20 Russian KBS; rest 30s Max Push Ups; rest 30s 15-20 Abmat sit Ups; rest 30s ----- Sunday August 15, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Grind: 30 Double Unders 50 Yard Dual KB Front Rack Carry *no rest x 5 Sets C) Grind: 10 Cal Row 50 Yard Prowler Push 50 Yard Farmers Carry 10 Cal Assault Bike rest 1 minute x 5 Sets ----- Monday August 16, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x12-15/side; rest 90s between legs; rest 90s B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C1) Romanian Deadlift : @3111; x6-8; rest 30s C2) Russian Kettlebell Swing - FBB: x20-30; rest 30s C3) Core Variation: Pick One 20-30 Abmat Sit Ups 15-30 Tuck Ups 8-15 Compression Sit Ups rest 60s x 3 Sets ----- Tuesday August 17, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 15 Minute Cap: 1.Down & Up 2.Down & Up with High Elbows 3.Muscle Snatch 4.Snatch Lands 5.Snatch Drops B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one of the below 1. 4-6x10; Muscle Snatch 2. 4-6x3+2; Muscle Snatch + Overhead Squat 3.4-6x3+2; Power Snatch + Overhead Squat C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row x12-15; Glute Bridge DB Floor Press x 4 Sets ----- Wednesday August 18, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x20 Alternating; rest 60s A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 20 Cal Bike 20 Prisoner Step Ups 20 Cal Row 20 Yard Bear Crawl 75 Jump Rope Singles 300 yard Run ----- Thursday August 19, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 15 Minute Cap: 1. Down and ups 2. Down and up with high elbows 3. Muscle Clean 4. Clean lands 5. Clean drops B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat C1) Vertical Push: Pick one x12-15 Strict Press x10-12 Push Press x8-10 Push Jerks x6-8 Split Jerk rest 60s These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. C2) Vertical Pull: Pick one x10-15 Banded Pull Up @3111 x8-12 Strict Pull Up - not banded x6-8 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 20, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 20 DB Walking Lunges 20 Landmine Twist x 4 Sets No rest B) MAP 3: 30s Burpees 30s Russian KBS 30s Run 90s Rest x 8 Sets  

Programming 8.8 – 8.13

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Workout Log: CFSB - Class Programming Start Date: 2021-08-08 End Date: 2021-08-13 Sunday August 8, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Grind: 30 Double Unders 50 Yard Dual KB Front Rack Carry rest 60 minutes x 5 Sets C) Grind: 10 Cal Row 50 Yard Prowler Push 50 Yard Farmers Carry 10 Cal Assault Bike rest 2 minutes x 5 Sets ----- Monday August 9, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x8-10/side; rest 90s between legs; rest 90s B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C1) Romanian Deadlift : @3111; x8-10; rest 30s C2) Russian Kettlebell Swing - FBB: x15-20; rest 30s C3) Core Variation: Pick One 15-20 Abmat Sit Ups 12-20 Tuck Ups 8-12 Compression Sit Ups rest 60s x 3 Sets ----- Tuesday August 10, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 15 Minute Cap: 1.Down & Up 2.Down & Up with High Elbows 3.Muscle Snatch 4.Snatch Lands 5.Snatch Drops B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. 1. 4-6x10; Muscle Snatch 2. 4-6x3+2; Muscle Snatch + Overhead Squat C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row x12-15; Glute Bridge DB Floor Press x 3 Sets ----- Wednesday August 11, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x12-16 Alternating; rest 60s A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 20 Cal Bike 20 Cal Row 20 Prisoner Step Ups 75 Jump Rope Singles 20 Yard Bear Crawl 300 yard Run ----- Thursday August 12, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 15 Minute Cap: 1. Down and ups 2. Down and up with high elbows 3. Muscle Clean 4. Clean lands 5. Clean drops B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat C1) Vertical Push: Pick one x10-12 Strict Press x8-10 Push Press x6-8 Split Jerk rest 60s These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. C2) Vertical Pull: Pick one x10-12 Banded Pull Up @3111 x8-10 Strict Pull Up - not banded x6-8 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 13, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 20 DB Walking Lunges; rest 30s 20 Landmine Twist; rest 30s x 4 Sets B) MAP 3: 45s Run 45s Assault Bike 90s Rest x 8 Sets  

Programming 7.31 – 8.7

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Workout Log: CFSB - Class Programming Start Date: 2021-07-31 End Date: 2021-08-07 Saturday July 31, 2021 Title: Saturday Status: pending Warmup: Coaches Choice A) BRING A FRIEND DAY: 15 Minute Amrap; you go, I go -rounds 10 Calorie Row 7 No Push Up Burpees + rest 7 minutes + 15 Minute Amrap; you go, I go - exercise 10 Cal Assault Bike 20 Russian KBS ----- Sunday August 1, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Grind: 30 Double Unders 50 Yard Dual KB Front Rack Carry rest 2 minutes x 5 Sets C) Grind: 10 Cal Row 50 Yard Prowler Push 50 Yard Farmers Carry rest 2 minutes x 5 Sets ----- Monday August 2, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x6-8/side; rest 90s between legs; rest 90s B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C1) Romanian Deadlift : @3111; x6-8; rest 30s C2) prisoner superman hold : x30-60s; rest 30s C3) Core Variation: Pick One 10-15 Abmat Sit Ups 10-15 Tuck Ups 6-10 Compression Sit Ups rest 60s x 3 Sets ----- Tuesday August 3, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 12 Minute Cap: 1.Down & Up 2.Down & Up with High Elbows 3.Muscle Snatch 4.Snatch Lands 5.Snatch Drops B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. 1. 4-6x8; Muscle Snatch 2. 4-6x3+2; Muscle Snatch + Overhead Squat C) Horizontal Push + Pull: x10-12; Bent Over Barbell Row x10-12; Glute Bridge DB Floor Press x 3 Sets ----- Wednesday August 4, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x8-10 Alternating; rest 60s A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 15 Cal Bike 15 Cal Row 50 Jump Rope Singles 15 Yard Bear Crawl 200yard Run ----- Thursday August 5, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 12 Minute Cap: 1. Down and ups 2. Down and up with high elbows 3. Muscle Clean 4. Clean lands 5. Clean drops B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. 1. 4-6x8; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat C1) Vertical Push: Pick one x8-10 Strict Press x6-8 Push Press x3-6 Split Jerk rest 60s These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. C2) Vertical Pull: Pick one x8-10 Banded Pull Up @3111 x6-8 Strict Pull Up - not banded x3-6 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 6, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 16 DB Walking Lunges; rest 30s 16 Landmine Twist; rest 30s x 4 Sets B) MAP 3: 45s Assault Bike 45s Run 90s Rest x 6 Sets ----- Saturday August 7, 2021 Title: Saturday Status: pending Warmup: Coaches Choice A) Notes: -No score here -Everything should be UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance: EMOM x 6 Sets 1. 8-10 Goblet Squats 2. 8-10 Ring Rows 3. 12-15 Russian KBS 4. 8-10 Push Ups 5. 12-15 Abmat sit Ups  

Programming 7.24 – 7.30

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Workout Log: CFSB - Class Programming Start Date: 2021-07-24 End Date: 2021-07-30 Saturday July 24, 2021 Title: Saturday Status: pending A) Notes: Some upper body resistance, and full body muscle endurance work! B) UB Resistance - 16 Minute Cap to warm up and finish: 4 Sets 20/15 Cal Row; tough Push Press x8-10 Three Point Row x8-10/arm rest 2-3 minutes between sets C) LB Mixed Modal Muscle Endurance: 8 Sets; 12 Minute Time Cap 10 Russian KBS 10 Goblet squats 10 Russian KBS 10 Walking Lunges *choose movements you can perform consistently and unbroken/smooth ----- Sunday July 25, 2021 Title: Sunday Status: pending A) Gymnastics: 15 Minute Amrap 5 Jefferson Curls 10 yard Bear Crawl 10 yard crab walk 2 Forward roll or shoulder rolls B) Odd Objects: 20 Minute Amrap 2 Rope Lowers 2 Turkish Get Ups 6-10 Compression sit up to pancake 50 Yard Farmers Carry ----- Monday July 26, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Consider that this should feel like a 20 minute pace to properly train it -score reps for each amrap individually B) MAP 6 - LB Focused: 5 Minute Amrap 8 Single Arm DB or KB Clean Left Arm 8 Single Arm DB or KB Thruster Left Arm 8 Single Arm DB or KB Clean Right Arm 8 Single Arm DB or KB Thruster Right Arm Assault Bike for calories in remaining time rest/walk 5 Minutes x 4 Sets ----- Tuesday July 27, 2021 Title: Tuesday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -stick to the tempo, challenge what you've done over prior weeks -score weight used for bench/row B) UB Resistance - 30 Minute Cap: Medium Grip Bench Press @ 3111; x7.5.3; rest 60s Bent Over Barbell Row @31X2; x7.5.3; rest 60s x 3 Sets + directly into + Glute Bridge DB Floor Press x 6-12; rest 30s Barbell Drag Curl x6-8; rest 30s x 3 Sets C) UB + Core: 10 Minute Amrap 4 Turkish Get Up/side *Tough 8 Strict Burpees 6-10 Ring Rows ----- Wednesday July 28, 2021 Title: Wednesday Status: pending Warmup: "See part A" A) Notes: -Consider that your pace should be something you can hold for 4 hours -You shouldn't need a warm up here - just dialing this in to make the movements a modification you can manage -no score B) MAP 10 - Isometric/Carry Focused: 45 Minute Amrap 12 Alternating Wall Sit March *pause 1 count at top 15 Cal Assault Bike 12 Alternating Front to Side Plank *pause 1 count at each side plank 50 Jump Rope Singles 15 Cal Row 20 Yard Bear Crawl 50 Yard/arm single arm kb front rack carry ----- Thursday July 29, 2021 Title: Thursday Status: pending Warmup: Coaches Choice Warm Up A) Notes: Lower body resistance here today, a decent amount of it -score the hinge pattern time B1) Deadlift - CF: @3010; x4; rest 30s B2) Dual KB Rack Squat: x6-8; rest 30s *or goblet squat B3) Jump Squat: x8-10; rest 90s x 3 Sets C) Barbell Sumo Glute Bridge: 3x6-8; rest 60s between *if this is too hard - perform as bodyweight D) Hinge Pattern Biased: For Reps 3 Minute Row for Calories 2 Minute Max Russian KBS *tough weight, doesn't have to be UB 1 Minute Max K2E, TTB, or Abmat sit Ups *choose something you feel confident in ----- Friday July 30, 2021 Title: Friday Status: pending Warmup: Coaches choice warm up - throw a little Double under practice in there however A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes -if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice B) MAP 4 - Cyclical Focused: 2 Minute Amrap 10 Cal Assault Bike 30 Double Unders or 50 Singles Run in the remaining time 2 Minute Rest x 8 Sets ----- This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co

Programming 7.17 – 7.23

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Start Date: 2021-07-17 End Date: 2021-07-23 Saturday July 17, 2021 Title: Saturday Status: pending A) Notes: Some upper body resistance, and full body muscle endurance work! B) UB Resistance - 16 Minute Cap to warm up and finish: Push Press x8-10; rest 30s DB Pullover @3110; x6-8; rest 30s Three Point Row x6-8/arm; rest 60s x 3-4 Sets C) LB Mixed Modal Muscle Endurance: 4 Sets 20 Walking Lunges 20 Step Ups 20 Russian KBS rest 30s between sets *choose movements you can perform consistently and unbroken/smooth ----- Sunday July 18, 2021 Title: Sunday Status: pending A) Gymnastics: 15 Minute Amrap 5 Jefferson Curls 5m Slow Bear Crawl -hips down 5m Reverse Slow Bear Crawl -hips down 5m Lateral Left Slow Bear Crawl -hips down 5m Lateral Right Slow Bear Crawl -hips down 1-2 Shoulder Roll B) Odd Objects: 10 Minute Amrap 2 Rope Climbs 8 D Ball or Sandbag over Shoulder C) Core/Carries: 12 Minute Amrap 15 yard Front Rack Barbell Carry *tough + Core Work Option Core Work Options 30-45s Plank 30-45s Ring Plank 15-20s/arm Single Arm Ring Plank ----- Monday July 19, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Consider that this should feel like a 28 minute pace to properly train it -score reps for each amrap individually B) MAP 7-6 - LB Focused: 7 Minute Amrap 15/12 Cal Assault BIke or Row 9 Box Jumps with SD 6 TNG Deadlifts or TNG Power Cleans rest/walk 7 Minutes x 3 Sets *Pre-req for Power Cleans here is being able to power clean your body weight, stick to around 40-55% of your 1rm ----- Tuesday July 20, 2021 Title: Tuesday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -stick to the tempo, challenge what you've done over prior weeks -score weight used for bench/row B) UB Resistance - 30 Minute Cap: Medium Grip Bench Press @ 3111; x8.6.4; rest 60s Bent Over Barbell Row @31X2; x8.6.4; rest 60s x 3 Sets + directly into + Push Up or Ring Dip x 6-12; rest 30s Dumbbell Curl x8-12; rest 30s x 3 Sets C) UB + Core: 10 Minute Amrap 1 Turkish Get Up/side *Tough 6-10/side SA Push Presses with TGU weight 6-10 Ring Rows 20-30 Abmat Sit Ups - fast ----- Wednesday July 21, 2021 Title: Wednesday Status: pending Warmup: "See part A" A) Notes: -Consider that your pace should be something you can hold for 4 hours -You shouldn't need a warm up here - just dialing this in to make the isometrics a modification you can manage -75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality - so transition with some intent here -no score B) MAP 10 - Isometric Focused: 6 Sets - on a 75s timer Slow Spin on Assault BIke Plank or Dead Bug Jump Rope Singles Side Plank or Side Star Plank (30s/side) Row Easy Wall Sit ----- Thursday July 22, 2021 Title: Thursday Status: pending Warmup: Coaches Choice Warm Up A) Notes: Lower body resistance here today, a decent amount of it B1) Barbell RDL : x4-6; rest 30s B2) Goblet Squat: x8-10; rest 30s B3) Jump Squat: x12-20; rest 60s x 3 Sets C) Barbell Sumo Glute Bridge: 3x8-12; rest 60s between *if this is too hard - perform as bodyweight D) Hinge Pattern: for time; #makeitprettytho 30 Calorie Row 30 Alternating DB or KB Snatch 30 Ball Slam 30 Russian KBS *bias a hinge pattern here with the ball slam ----- Friday July 23, 2021 Title: Friday Status: pending Warmup: Coaches choice warm up - throw a little Double under practice in there however A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes -if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice B) MAP 5-4 - Cyclical Focused: 2 Minute Amrap 30 Double Unders or 50 Singles 100m Run Assault Bike for Calories in remaining time 2 Minute Rest x 8 Sets ----- This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co

Programming 7.10 – 7.16

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Start Date: 2021-07-10 End Date: 2021-07-16 Saturday July 10, 2021 Title: Saturday A) Notes: Some upper body resistance, and full body muscle endurance work! B) UB Resistance - 16 Minute Cap to warm up and finish: Push Press @31X1; x7-9; rest 60s DB Pullover @3110; x8-10; rest 60s x 3-4 Sets C) LB Mixed Modal Muscle Endurance: 4 Sets 20 Walking Lunges 20 Russian KBS 20 Step Ups rest 60s between sets *choose movements you can perform consistently and unbroken/smooth ----- Sunday July 11, 2021 Title: Sunday A) Gymnastics: 5 Sets 5 Jefferson Curls 15m Slow Bear Crawl -hips down 1-2 Somersaults B) Odd Objects: Accumulate 30 D Ball or Sandbag over Shoulder C) Core/Carries: 20 yard Front Rack Barbell Carry *tough 30-45s Ring Plank or Plank x 6 Sets with a partner ----- Monday July 12, 2021 Title: Monday Warmup: Coaches Choice Warm Up A) Notes: -Consider that this should feel like a 40 minute pace to properly train it -score reps for each amrap individually B) MAP 7 - LB Focused: 10 Minute Amrap 20 Cal Assault BIke or Row 15 Box Jumps with SD 9 TNG Deadlifts or TNG Power Cleans rest/walk 4 Minutes x 3 Sets *Pre-req for Power Cleans here is being able to power clean your body weight, stick to around 40-55% of your 1rm ----- Tuesday July 13, 2021 Title: Tuesday Warmup: Coaches Choice Warm Up A) Notes: -stick to the tempo, challenge what you've done over prior weeks -score weight used for bench/row B) UB Resistance - 30 Minute Cap: Medium Grip Bench Press @ 3111; x6-8; rest 60s Bent Over Barbell Row @31X2; x6-8; rest 60s x 3 Sets + directly into + Push Up or Ring Dip x 6-12; rest 60s Ring Row x6-12; rest 60s x 3 Sets C) UB + Core: 10 Minute Amrap 1 Turkish Get Up/side *Tough 8-10 DB Curls 1 Turkish Get Up/side *Tough 12-20 Straight Legged Sit Ups ----- Wednesday July 14, 2021 Title: Wednesday Warmup: "See part A" A) Notes: -Consider that your pace should be something you can hold for 4 hours -You shouldn't need a warm up here - just dialing this in to make the isometrics a modification you can manage -75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality - so transition with some intent here -no score B) MAP 10 - Isometric Focused: 6 Sets - on a 75s timer Plank or Dead Bug Slow Spin on Assault BIke Jump Rope Singles Row Easy Side Plank (30s/side) Walk or Jog Row/AB; don't write it on the whiteboard, but pay attention to your pace ----- Thursday July 15, 2021 Title: Thursday Warmup: Coaches Choice Warm Up A) Notes: Lower body resistance here today, a decent amount of it B1) Barbell RDL : x6-8; rest 60s B2) Goblet Squat: x10-12; rest 90s between x 4 Sets C) Barbell Sumo Glute Bridge: 4x12-15; rest 60s between *if this is too hard - perform as bodyweight D) Hinge Pattern: for time 30 Calorie Row 30 Ball Slam 30 Russian KBS *bias a hinge pattern here with the ball slam ----- Friday July 16, 2021 Title: Friday Warmup: Coaches choice warm up - throw a little Double under practice in there however A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes -if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice B) MAP 5 - Cyclical Focused: 3 Minute Amrap 200m Run 30 Double Unders or 60 Singles 10 Calorie Assault BIke 1:30 Minute Rest x 6 Sets  

Programming 7.3 – 7.9

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Start Date: 2021-07-03 End Date: 2021-07-09 Saturday July 3, 2021 Title: Saturday Status: pending A) Notes: Some upper body resistance, and full body muscle endurance work! B) Skills Practice: Skills practice We'll be covering skills and modifications in the warm up for -strict press -three point row -walking lunges -ring rows -russian kbs -push ups -Format for the workout C) UB Resistance - 16 Minute Cap to warm up and finish: Strict Press @31X1; x7-9; rest 60s Three Point Row @31X1; x6-8; rest 60s x 3 Sets D) FB Muscle Endurance: Teams of 2 - 20 Minute Amrap 10 Walking Lunges 10 Ring Rows 10 Russian KBS 10 Push Ups *you'll perform the entire set of 10/10/10/10 before your partner goes. *choose movements that can be performed unbroken AND smooth E) FB Muscle Endurance - Advanced: Teams of 2 - 20 Minute Amrap 10 Dual DB or KB Front Rack Walking Lunge 10 Dual DB or KB Cleans 10 Burpees *choose this option only if you know these movements already and can perform them well. *you'll perform the entire set of 10/10/10 before moving on, choose weights that are tough, but you're able to perform them unbroken ----- Sunday July 4, 2021 REST DAY Status: pending ----- Monday July 5, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Consider that this should feel like a 40 minute pace to properly train it -score reps for each amrap individually B) MAP 7 - LB Focused: 10 Minute Amrap 20 Cal Assault BIke or Row 15 Wall Balls 9 TNG Deadlifts rest/walk 7 Minutes x 3 Sets ----- Tuesday July 6, 2021 Title: Tuesday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -stick to the tempo, challenge what you've done over prior weeks -score weight used for bench/row B) UB Resistance - 20 Minute Cap: Medium Grip Bench Press @ 3111; x6-8; rest 60s Bent Over Barbell Row @31X2; x6-8; rest 60s x 5 Sets C) UB + Core: 12 Minute Amrap 1 Turkish Get Up/side *Tough 10 Ring Rows 1 Turkish Get Up/side *Tough 10 Abmat Sit Ups ----- Wednesday July 7, 2021 Title: Wednesday Status: pending Warmup: "See part A" A) Notes: -Consider that your pace should be something you can hold for 4 hours -You shouldn't need a warm up here - just dialing this in to make the isometrics a modification you can manage -75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality - so transition with some intent here -no score B) MAP 10 - Isometric Focused: 6 Sets - on a 75s timer Slow Spin on Assault BIke Plank or Dead Bug Row Easy Jump Rope Singles Walk Side Plank (30s/side) ----- Thursday July 8, 2021 Title: Thursday Status: pending Warmup: Coaches Choice Warm Up A) Notes: Lower body resistance here today, a decent amount of it B) Barbell RDL : 3x6-8; rest 2 Minutes Between C) Goblet Squat: 3x10-12; rest 90s between D) Barbell Sumo Glute Bridge: 3x15-20; rest 60s between *if this is too hard - perform as bodyweight E) Hinge Pattern: For Time 15.10.5 Ball Slam Russian KBS *bias a hinge pattern here with the ball slam ----- Friday July 9, 2021 Title: Friday Status: pending Warmup: Coaches choice warm up - throw a little Double under practice in there however A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes -if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice B) MAP 5 - Cyclical Focused: 3 Minute Amrap 200m Run 30 Double Unders or 60 Singles 10 Calorie Assault BIke 3 Minute Rest x 5 Sets  

Programming 6.28 – 7.2

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Workout Log: CFSB - Class Programming Start Date: 2021-06-28 End Date: 2021-07-02 Monday June 28, 2021 Title: Monday Status: pending Warmup: Coaches Choice A) Notes: Intent here is to choose movements that you can move through without hesistation, without stopping. There shouldn't be much "coaching" needed. B) Skills Practice: We'll be covering skills and modifications in the warm up for -Russian Kettlebell Swings -Walking Lunges -Assault Bike setup and etiquitte -Format for the workout C) Map 7 Aerobic Work: Teams of 2 10 Minute Amrap While Partner 1 is on the Assault Bike Partner 2 Performs 10 Russian Kettlebell Swings 10 Alternating Reverse Lunges 10 Abmat Sit Ups Once partner 2 is finished, they switch. rest 5 minutes between sets x 2 Sets ----- Tuesday June 29, 2021 Title: Tuesday Status: pending Warmup: Coaches Choice A) Notes: Choose weights that allow you to follow along with the tempo and rep range B) Skills Practice: We'll be covering skills and modifications in the warm up for -Bench Press -Ring Row -Turkish Get Up -Drag Curl -Format for the workout C) UB Resistance - 20 Minute Cap: *warm up with the first 2 sets Bench Press @3111; x6-8; rest 60s Ring Row @3111; x6-8; rest 60s x 5 Sets D) UB / Core: 10 Minute Amrap 2 Turkish Get Ups/side 10 Barbell Drag Curls ----- Wednesday June 30, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice A) Notes: Think of this as 40 minutes at a 2 hour pace B) Skills Practice: We'll be covering skills and modifications in the warm up for -bear crawl -SA carries -Assault Bike -Row -Format for the workout C) Map 10 Aerobic Work: Teams of 2 I go you go 40 Minute Amrap 100 yard Jog 10yd Bear Crawl - hips down 10 Cal Assault Bike 20yd/arm Single Arm KB or DB Front Rack Carry 10 Cal Row 20yd/arm Single Arm KB or DB Farmers Carry D) Map 10 Aerobic - if it rains: Teams of 2 I go you go 40 Minute Amrap 10 Cal Bike 20 Quadruped Shoulder Taps 10 Cal Bike 10 Single Arm Front Rack Step Ups *switch at 5 10 Cal Bike 10 Single Arm DB Step Ups *switch at 5 ----- Thursday July 1, 2021 Title: Thursday Status: pending Warmup: Coaches Choice A) Notes: Lets practice some lower body squat and bend resistance today! B) Skills Practice: We'll be covering skills and modifications in the warm up for -DB RDL -Goblet squat -Glute Bridge -Ball Slam -Format for the workout C) Dumbbell RDL: 3x6-8; rest 90s between D) Goblet Squat: 3x10-12; rest 90s between E) Glute Bridge: 2x15-20; rest 60s between *this can be loaded if bodyweight is too easy F) Ball Slam: Max Reps in 1 Minute rest 1 minute x 3 Sets ----- Friday July 2, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Notes: Aerobic work in a faster gear, stay consistent! B) Skills Practice: Skills practice We'll be covering skills and modifications in the warm up for -no push up burpees -jog -bike -Format for the workout C) Map 5 Mixed Modal: 3 Minute Amrap 5 No Push Up Burpees 100 yard jog 5 No Push Up Burpees 100 yard jog Bike remaining time 3 Minute Rest x 5 Sets  

Programming 6.19 – 6.27

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Workout Log: CFSB - Class Programming Start Date: 2021-06-19 End Date: 2021-06-25 Saturday June 19, 2021 Title: Saturday Status: pending Warmup: Coaches Choice Warm Up A) Grind: 35 Minute Amrap 40 yard sled push or plate push 15/12 Cal Assault Bike 100 yard walk 40 yard dual KB Front Rack Carry 200m Run 100 yard walk ----- Sunday June 20, 2021 Title: Sunday MAP 10 Status: pending A) MAP 10: 8 Sets 2 Minute Amrap 5 No Push Up Burpees 10 Russian KBS 30 Yard Jog (15out/back) 2 Minute Amrap 20 yard bear crawl Row Remaining Time 2 Minute Amrap 14 Step Ups Assault BIke remaining time ----- Monday June 21, 2021 Title: Monday Status: pending Warmup: Score back squat on whiteboard Coaches Choice Warm Up A) Snatch: Choose one based on your skill level. 15 minute time cap A. Squat Development @3311; 5x6-8 Overhead Squat; rest 60-90s between sets *light weight focus on quality movement. B. Snatch Expression - Strength Speed Snatch 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Back Squat: Every 2:30 x 4 Sets @20X1; x10-12 C) UB Strength: 12 Minute Amrap 4 Strict Pronated Pull Ups 6 Supinated Barbell Bicep Curls 8 Single Arm DB/KB Press/arm ----- Tuesday June 22, 2021 Title: Tuesday Status: pending Warmup: Score Deadlift on whiteboard Coaches choice warm up A) Clean - Warm Up: Choose one based on your skill level. 15 minute time cap A. Pull Development in Clean @32X2; 5x6-8 Hang Muscle Clean; rest 60-90s between sets *light weight focus on quality movement. *pause is at top of knee B. Clean Expression - Strength Speed Clean 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Deadlift: Every 2:30 x 4 Sets @20X1; x 10-12 C) MAP 3 Aerobic Work - Cyclical: 1:30 Assault Bike, Row, or Run 1:30 Rest x 5 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday June 23, 2021 Title: Wednesday Status: pending Warmup: Score - no score! enjoy :) Coaches choice warm up A) Jerk - Warm Up: Choose one based on your skill level. 15 minute time cap A. Positional / Press Development @31X3; 5x6-8 Press in split; rest 60-90s between sets *light weight focus on quality movement. B. Jerk Expression - Strength Speed Split Jerk 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Horizontal Pull + SL + Core: 12 Minute Amrap 10 DB Bent Over Row 10 DB Reverse Lunges 15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar ----- Thursday June 24, 2021 Title: Thursday Status: pending Warmup: Coaches Choice Warm Up no score here either - work on interset repeatability - each 5 minute amrap should be within a few reps of each other A) MAP 6 Aerobic Work: 5 Minute Amrap 10 Alternating DB Snatch 12/9 Cal Assault BIke 30 Double Unders or 60 Single Unders + rest 3 minutes x 4 Sets *weights should all be able to be done unbroken and consistent ----- Friday June 25, 2021 Title: Friday Status: pending Warmup: Coaches Choice warm up A1) 1 1/4 Close Grip Bench Press : x6-8; rest 45s A2) Barbell Drag Curl: x6-8; rest 45s x 8 Sets B) UB AMRAP: 10 Minute Amrap 10-15 Strict Press 10-15 Dumbbell Face Pull 10-15 Lateral Raise ____ Saturday June 26, 2021 Title: Saturday Status: pending Warmup: Coaches Choice Warm Up A) Grind: 5 Sets 15/12 Cal Assault Bike 40 Yard Plate push on turf 2/side Heavy Turkish get up rest 1 minute 15/12 Cal Row 8 Devil Press rest 1 minute ----- Sunday June 27, 2021 Title: Sunday Status: pending Warmup: Coaches choice warm up A) 45 Minute Amrap: 20 Cal Bike 20 Cal Row 20 Step Ups 50 JR Singles 5 No Push Up Burpees 10 Yard Bear Crawl 120 Yard Jog on turf

Programming 6.12 – 6.18

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Notes about this week:¬†https://www.loom.com/share/79b9c9691b4345a4a318c2f78b21dd98 Workout Log: CFSB - Class Programming Start Date: 2021-06-12 End Date: 2021-06-18 Saturday June 12, 2021 Title: Saturday Warmup: Coaches Choice Warm Up A) Grind: 35 Minute Amrap 30 yard sled push or plate push 15/12 Cal Assault Bike 200m Run 30 yard farmers carry 3 Minute Walk ----- Sunday June 13, 2021 Title: Sunday MAP 10 A) MAP 10: 6 Sets 1:45 at each Amrap 3 No Push Up Burpees + 2x20 Yard Shuttle Row Assault Bike 1 shuttle = 20 out, 20 back. ----- Monday June 14, 2021 Title: Monday Warmup: Score back squat on whiteboard Coaches Choice Warm Up A) Snatch: Choose one based on your skill level. 15 minute time cap A. Squat Development @3311; 5x6-8 Overhead Squat; rest 60-90s between sets *light weight focus on quality movement. B. Snatch Expression - Strength Speed Snatch 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Back Squat: Every 2:30 x 4 Sets @30X1; x8-10 C) UB Strength: Mixed Grip Grip Pull Ups x 8-10; rest 60s Seated DB Strict Press x 8-10; rest 60s x 3 Sets *switch grip each time on the bar ----- Tuesday June 15, 2021 Title: Tuesday Warmup: Score Deadlift on whiteboard Coaches choice warm up A) Clean - Warm Up: Choose one based on your skill level. 15 minute time cap A. Pull Development in Clean @32X2; 5x6-8 Hang Muscle Clean; rest 60-90s between sets *light weight focus on quality movement. *pause is at top of knee B. Clean Expression - Strength Speed Clean 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Deadlift: Every 2:30 x 4 Sets @30X1; x 8-10 C) MAP 4 Aerobic Work - Cyclical: 2 Minute Assault Bike, Row, or Run 2 Minute Rest x 4 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday June 16, 2021 Title: Wednesday Warmup: Score - no score! enjoy :) Coaches choice warm up A) Jerk - Warm Up: Choose one based on your skill level. 15 minute time cap A. Positional / Press Development @31X3; 5x6-8 Press in split; rest 60-90s between sets *light weight focus on quality movement. B. Jerk Expression - Strength Speed Split Jerk 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Horizontal Pull + Single Leg Squat + Core: 3 Sets for quality 8-10 Dumbbell Elbowing Row 8-10 Front Foot Elevated Goblet Split Squat 15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar *Elevate foot 2-4" off the ground ----- Thursday June 17, 2021 Title: Thursday Warmup: Coaches Choice Warm Up no score here either - work on interset repeatability - each 5 minute amrap should be within a few reps of each other A) MAP 6 Aerobic Work: 5 Minute Amrap 20 Alternating DB Snatch 15/12 Cal Assault BIke 30 Double Unders or 60 Single Unders + rest 5 minutes x 4 Sets *weights should all be able to be done unbroken and consistent ----- Friday June 18, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Incline Barbell Bench Press: *slight incline - #45 under the bench x6-8; rest 45s A2) Top Down DB Curl: x6-8/arm; rest 45s x 8 Sets B) UB AMRAP: 10 Minute Amrap 10-15 Bent Over rear Delt Raise 10-15 Strict Press 10-15 Lateral Raise