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Programming 3.6 – 3.12

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Workout Log: CFSB - Class Programming Start Date: 2021-03-06 End Date: 2021-03-12 Saturday March 6, 2021 Title: Saturday Warmup: For class: work on consistent round times Time Limits: A. 40... For those not comfortable sharing equipment; Bike instead of row A) MAP 10: 40 Minute Amrap for consistent round times 20/18 Calorie Row 10 No Push Up Burpees 200m Run 15 Russian Kettlebell Swings ----- Sunday March 7, 2021 Title: Sunday Warmup: We'll be working through a small Snatch/CJ Warm up - if you aren't at the place where maxing out makes sense you'll hit a. 8rm Front Squat 8rm Push Press A) Snatch: Work up to a 1rm B) Clean and Jerk: Work up to a 1rm ----- Monday March 8, 2021 Title: Week 1 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 7 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 7 Minute Amrap 60s Assault BIke; build each set - end moderate 20-30s Plank on Hands 20-30s Reverse Plank Bridge B1) Medium Grip Bench Press: @3131 x8-10; rest 60s B2) Three Point Dumbbell Row: @3131; x8-10; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets @3010; 8-10 Push Ups @3010; 8-10 Ring Rows 2:30 Assault Bike; work on consistent RPM 90s Rest ----- Tuesday March 9, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 7 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish D. 5 Minutes For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 7 Minute Amrap 45 Jump Rope Singles 10 Arms Overhead Air Squats 10 Front Plank to Side Plank B) Back Squat: @5211; 3x8; rest 2 minutes between C) Single Leg Squat + Isometrics: 30-60s Side Plank/side; rest 60s @3111; x12-15/side; Front Rack Split Squat; rest 60s x 3 Sets D) Front Plank on Elbows: Accumulate as much time as you can in a Front Plank, in 5 minutes. ----- Wednesday March 10, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 7 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 7 Minute Amrap 10 Alternating Plank March 10 Reverse Plank to Tabletop Plank 10 Alternating Childs Pose T-spine rotation B) Strict Pull: @3111; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @3111; x10-12; rest 60s C2) Dumbbell Pullover: @3110; x10-12; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 15/12 Calorie Row 15 Single Arm DB or KB Push Press/side rest 60s between sets ----- Thursday March 11, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 7 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 7 Minute Amrap 10 Alternating Active Straight Leg Raise 10 Toe Touch to Squat 20-30s Prisoner Superman Hold B) Deadlift: @3111; 12.10.8; rest 2 minutes C) Single Leg Bend + Isometrics: @3211; x8/side Single Leg Landmine RDL; rest 60s 20-30 Abmat Sit Ups; rest 60s x 3 Sets D) Landmine Twist: 3x20; rest 90s between sides ----- Friday March 12, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 7 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 7 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Concentration Curl: x8-10; rest 30s B2) Single Arm DB Skull Crushers : *pronated grip x8-10; rest 60s x 3 Sets C1) Single-Arm Hammer Curl: x8-10; rest 30s C2) Tricep Kickbacks : x8-10; rest 60s x 3 Sets D) Mixed Cyclical: 10 Minute Amrap 20/18 Cal Assault Bike 200m Run 30 Double Unders or 90 Single Unders  

Programming 2.27 – 3.5

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Workout Log: CFSB - Class Programming Start Date: 2021-02-27 End Date: 2021-03-05 Saturday February 27, 2021 Title: Saturday A) MAP 10: 45 Min Amrap 10/Single Arm Russian KB Swing/side 50 JR Singles 10 Prisoner Reverse Lunge 50 JR Singles 10 Alternating Single Leg V-Up 2 Trips Lateral Bear Crawl 20 Cal Assault Bike Notes For the bear crawl - 1 trip = all the way Left, all the way Right ----- Sunday February 28, 2021 Title: Sunday Warmup: Thacker A) Snatch Work: 60 Minutes of Snatch Skill work B) Thacker: 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 ----- Monday March 1, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean -Total time A) Warm Up: *Coaches Choice warm up B) Bend - Deadlift - 15 min to warm up and finish: Work up to a Power Clean 1rm or Work up to a heavy 8rm Deadlift @ 3111 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused: 4 Sets - 15 minute cap 5 Push Press; tough 15 Russian KBS 15 Abmat Sit Ups 30 Double Unders or 60 Singles rest 60s between sets ----- Tuesday March 2, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat Work up to a heavy 8rm Back Squat @ 3111 C) Pull Focused Accumulation: 4 Sets - 15 minute cap 5 Mixed Grip Pull ups or 10 Ring Rows 10 Reverse Lunges in place AND 10 Arms Overhead Air Squats - alternate movement each round 10 Cal Assault Bike rest 60s ----- Wednesday March 3, 2021 Title: Wednesday Warmup: *work on keeping last weeks pace with less rest *no score A) Warm Up: Coaches choice warm up B) MAP 5: 3:30 Minute Assault Bike 1:30 Rest x 3 Sets 3:30 Minute Row 1:30 Rest x 3 Sets 3:30 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 1:30 Rest x 3 Sets ----- Thursday March 4, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: *Coaches Choice warm up B) Vertical Push - 15 minutes to warm up and finish: Work up to a heavy 8rm Strict Press @ 3111 C) Bend Focused Accumulation: 9 Minute Amrap @3010; 5 TNG Deadlifts; moderate 8 No Push Up Burpee Box Jumps with Step Down ----- Friday March 5, 2021 Title: Friday Warmup: Whiteboard Score -Bent Row -time A) Warm Up: *Coaches Choice warm up B) Horizontal Pull - 12 minutes: Bent Over Barbell Row Work up to a heavy 8rm @ 3111 C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap 4 Sets 8 Three Point Rows/arm 12 Goblet Squats directly into 3k Bike *choose weights that are tough but unbroken  

Programming 2.20 – 2.26

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Workout Log: CFSB - Class Programming Start Date: 2021-02-20 End Date: 2021-02-26 Saturday February 20, 2021 Title: Saturday A) MAP 10: 45 Min Amrap 12 Reverse Lunge 12 Tuck Ups 75 JR Singles 8/Single Arm Russian KB Swing/side 4 Trips Forward/Reverse Bear Crawls in your box 20 Cal Assault Bike ----- Sunday February 21, 2021 Title: Sunday Warmup: Thacker A) Snatch Work: 60 Minutes of Snatch Skill work B) Thacker: 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 ----- Monday February 22, 2021 Title: Monday Warmup: Whiteboard Score -10rm Floor Press -Total Reps on both amraps A) Warm Up: Take a few moments to cover the movements below, then perform + 8 Minute Amrap 5 Light DL @3010 5 Perfect push ups @ 3111 50 Jump Rope Singles *use the push up in the warm up to decide whether you should or should not be doing full burpees. B) Horizontal Push - 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press Find a 10rm @ 3111, then perform 2 sets of max reps @ 80% of your 10rm, rest 2 minutes between C) Bend + Push Accumulation: 2 Sets 5 Minute Amrap @3010; 8 TNG Barbell Deadlifts 8/side Single Arm KB Push Press 30 Double Unders or 60 Singles rest 3 minutes between sets *be consistent from set 1-2 ----- Tuesday February 23, 2021 Title: Tuesday Warmup: Whiteboard Score -Total # of pull ups -Thruster Weight A) Warm Up: 5/Side Quadruped Plank Row *light 10 Alternating Childs Pose with T-spine rotation 12 Reverse Lunges B) Vertical Pull - 12 Min Amrap: *challenge your score from a couple weeks ago *tempo is now @3112 Max Sets in 12 minutes of Max Reps Strict Pull Ups (-2); rest 60s or Max Banded Pull Ups; rest 60s (start with something you can confidently hit 6-8 with UNDER CONTROL) *banded pull ups are okay for this one *note the (-2) means leave a couple reps in the tank before failure C) Squat + Pull Accumulation: *keep the movement pretty, and the sets unbroken 15 Minute Cap 12 Thrusters 10-12 Three Point Rows/arm 10 Cal Assault Bike rest 90s x 3 Sets ----- Wednesday February 24, 2021 Title: Wednesday Warmup: *work on keeping the same pace you had two weeks ago! *no score A) Warm Up: Coaches choice warm up B) MAP 5: 3:30 Minute Assault Bike 2:00 Rest x 3 Sets 3:30 Minute Row 2:00 Rest x 3 Sets 3:30 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 2:00 Rest x 3 Sets ----- Thursday February 25, 2021 Title: Thursday Warmup: Whiteboard Score -PS or DL Weight -Slowest and Fastest time for C A) Warm Up: Coaches Choice Warm Up B) Bend Focused - 20 Minutes to Warm Up and Finish: 1 Power Snatch 3 Overhead Squats; *work up to a heavy set of the complex or @3111; Deadlift Find a tough 10 *You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push + Bend Accumulation: 4 Sets for time(s) - 14 Minute Cap 20 Unbroken Russian Kettlebell Swings 20 Abmat sit Ups 8-10 Push Ups @ 3010 rest 60s between sets *looking for consistent round times here ----- Friday February 26, 2021 Title: Friday Warmup: Whiteboard Score -Front Squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat Find a 10rm @ 3111, then perform 2 sets of max reps @ 80% of your 10rm, rest 2 minutes between C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago 4 Sets; 15 minute cap 10 Dead Bug Pulloversl rest 15s 12-15 Barbell Curls; rest 15s 10 Box Jumps with Step Down; rest 15s

Programming 2.13 – 2.19

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Workout Log: CFSB - Class Programming Start Date: 2021-02-13 End Date: 2021-02-19 Saturday February 13, 2021 Title: Saturday A) MAP 10: 45 Min Amrap 10 Walking Lunges in your box 10 Tuck Ups 50 JR Singles 5/Single Arm Russian KB Swing/side 2 Trips Forward/Reverse Bear Crawls in your box 15 Cal Assault Bike *for the bear crawls, touch the lines with your toes on the reverse crawl, and your hands on the forward ----- Sunday February 14, 2021 Title: Sunday A) Snatch Work: 60 Minutes of Snatch Skill work ----- Monday February 15, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: *Coaches Choice warm up B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 1.1.1.1.1 or Deadlift 3.3.3.2.2 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Assessment and Notes: -6 Push Ups @ 3111; if you cannot perform this, choose a no push up burpee -If you are not confident jumping, step over D) Push Focused: 12 Minute Amrap 6 Push Press; moderate 8 Lateral Burpee Over Bar 12 Alternating DB Snatches *light/smooth weight 15 Abmat Sit Ups *if you don't have solid push ups, choose a No Push Up Burpee ----- Tuesday February 16, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x2.2.2.2.2 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 Mixed Grip Pull Up *switch grip each round *alternating rounds between 10 Reverse Lunges in place and 10 Arms Overhead Air Squats 30 Double Unders rest 30s ----- Wednesday February 17, 2021 Title: Wednesday Warmup: Whiteboard Score I don't need a score for the whiteboard, but I'm looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here :) We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: *see if you can keep last weeks pace with less rest! 3 Minute Assault Bike 1:30 Rest x 3 Sets 3 Minute Row 1:30 Rest x 3 Sets 3 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 1:30 Rest x 3 Sets ----- Thursday February 18, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: *Coaches Choice warm up B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 3.3.3.2.2 *build slightly across sets C) Bend Focused Accumulation: 12 Minute Amrap @3010; 8 TNG Deadlifts; moderate 8 Box Jumps with Step Down 16 Abmat Sit Ups ----- Friday February 19, 2021 Title: Friday Warmup: Whiteboard Score -Bent Row -time A) Warm Up: *Coaches Choice warm up B) Horizontal Pull - 12 minutes: Every 90s x 8 Sets @10X3; Supinated Grip Bent Over Row x 3; keep all tough but pretty C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap 3k Bike directly into 4 Sets 8 Three Point Rows/arm 12 Goblet Squats *choose weights that are tough but unbroken  

Programming 2.6 – 2.12

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Workout Log: CFSB - Class Programming Start Date: 2021-02-06 End Date: 2021-02-12 Saturday February 6, 2021 Title: MAP 10 A) MAP 10: 45 Min Amrap 20 Cal Assault Bike 16 Alternating Pike Shoulder Taps 50 JR Singles 20s/arm Mixed Rack Overhead HOLD (not carry) 12 Kettlebell Good Mornings ----- Sunday February 7, 2021 Title: Saturday A) Snatch Work: 60 Minutes of Snatch Skill work ----- Monday February 8, 2021 Title: Monday Warmup: Whiteboard Score -Heaviest Floor Press -Total Reps C A) Warm Up: Take a few moments to cover the movements below, then perform + 8 Minute Amrap 5 Light DL @3010 5 Perfect push ups @ 3111 50 Jump Rope Singles *use the push up in the warm up to decide whether you should or should not be doing full burpees. B) Horizontal Push - 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press @2112 5x6-8 *note the change in tempo, this should change things quite a bit :) C) Bend + Push Accumulation: 12 Min Amrap 6 Double Push Up Burpee Over Bar @3010; 8 TNG Barbell Deadlifts 30 Double Unders or 60 Singles *choose weights you can move continuously with *note that I added the "over bar" on the burpee ----- Tuesday February 9, 2021 Title: Tuesday Warmup: Whiteboard Score -Total # of pull ups -Thruster Weight A) Warm Up: 5/Side Quadruped Plank Row *light 10 Alternating Childs Pose with T-spine rotation 12 Reverse Lunges B) Vertical Pull - 12 Min Amrap: *challenge your score from a couple weeks ago *tempo is now @3011 Max Sets in 12 minutes of Max Reps Strict Pull Ups; rest 60s or Max Banded Pull Ups; rest 60s (start with something you can confidently hit 6-8 with UNDER CONTROL) *banded pull ups are okay for this one C) Squat + Pull Accumulation: *focus here is on quality of movement - no shitty thrusters *these ranges are unbroken 15 Minute Cap 12 Thrusters 10-12 Three Point Rows/arm rest 60s x 4 Sets ----- Wednesday February 10, 2021 Title: Wednesday Warmup: Whiteboard Score I don't need a score for the whiteboard, but I'm looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here :) We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: *again this week, practice your pacing 3 Minute Assault Bike 2 Minute Rest x 3 Sets 3 Minute Row 2 Minute Rest x 3 Sets 3 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 2 Minute Rest x3 Sets ----- Thursday February 11, 2021 Title: Thursday Warmup: Whiteboard Score -PS or DL Weight -Slowest and Fastest time for C A) Warm Up: Coaches Choice Warm Up B) Bend Focused - 20 Minutes to Warm Up and Finish: Power Snatch + Full Snatch 5x1+1 or @3131; Deadlift 5.5.5.5.5 *You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push + Bend Accumulation: 4 Sets for time(s) - 14 Minute Cap 10 Unbroken Push Press 15 Unbroken Russian Kettlebell Swings 15 Abmat sit Ups rest 60s between sets *looking for consistent round times here ----- Friday February 12, 2021 Title: Friday Warmup: Whiteboard Score -Front Squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: @3111 Front Squat 5x 4-6 *build slightly across sets C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago EMOM x 5 Sets Minute 1: 8 Dead Bug Pullovers Minute 2: 8-10 Barbell Curls Minute 3: 6-8 Box Jumps with Step Down -----

Programming 1.30 – 2.5

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

Programming 1.23 – 1.29

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

Programming 1.15 – 1.22

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

Programming 1.9 – 1.15

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

Programming 1.4 – 1.8

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