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Programming 12.10 – 12.16

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Upcoming + Whats going on!

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Christmas Eve and Christmas Day
New Years Eve and New Years Day

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Monday 12.10

FIT

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
4 Barbell RDL
*focus on positions, try to beat last week

Rounds 5-8
4 Front Squats @3111
*try to beat last week

B. AMRAP IN 15 MIN *Grind
Bike .5/.4m
15 Sit Ups
15 Goblet KB Reverse Lunges
50 Single Unders
15 Russian KB Swing
15 Goblet KB Front Squats
50 Single Unders Unders

COMP

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
3 Clean Lift Off w/ pause above knee

Rounds 5-8
1 Full Clean *take 3 seconds to get to the knee
1 Hang Power Clean
1 Hang Clean

B. AMRAP IN 15 MIN *Grind
Bike .5/.4m
10 Toes to Bar
10 Heavy Dual KB Reverse Lunges
35 Double Unders
10 Heavy Dual Russian KB Swing
10 Heavy Dual KB Front Squats
35 Double Unders

Score:
A. Don’t score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight Used for KB work

Tuesday 12.11

FIT

A. 3 Sets *all tough
8 Dual Bent Over DB Row, rest 0 seconds
+
Max Ring Rows in 20s *moderate difficulty
rest 90-120s
4 Close Grip Bench Press, rest 0 seconds
+
20m Reverse Bear Crawl
rest 90-120s

B. 3 Sets for QUALITY
20-40m Bear Crawl *Hips Down
12-15 Bicep Curl and Press DB/KB
30-60s Elbow Plank

COMP

A. 3 Sets *all tough
3 Heavy Dual DB/KB Bent Over Row, rest 0 seconds
+
Max Rep Drop Set (-20%) in 20s
rest 90-120s
4 Close Grip Bench Press, rest 0 seconds
+
20-60s Handstand Hold
rest 90-120s

B. 3 Sets for QUALITY
40m Bear Crawl *Hips Down
12-15 Bicep Curl and Press DB/KB
10 Rower Pike Ups @ 2020

Score:
A. Row weight / Bench Weight
B. No Score, for quality

Wednesday 12.12

FIT

A. E90s x 8 (12min) Build slightly across sets; start moderate

Sets 1-4
4 Snatch Grip RDL
*Focus on the positions

Sets 5-8
4 Overhead Squats @3211

B. EMOM x 4 Sets (16 Min)
1: 40s Max Calorie Bike; increase pace each round
2: 40s Max DB/KB Snatches *Alternating/moderate to light weight
3: 40s Max Sit Ups
4. Rest

COMP

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
3 Snatch Lift Off w/ pause above knee

Rounds 5-8
1 Full Snatch *take 3 seconds to get to the knee
1 Hang Power Snatch
1 Hang Snatch

B. EMOM x 4 Sets (16 Min)
1. 40s Row; increase pace each round
2: 8 Dual KB Snatch
3: 12-15 Straight Legged Sit Ups
4. Rest

Score:
A. Don’t score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight for Snatches and Pace Range for Bike/Row ex: 1:53.4 – 1:43.3

Thursday 12.13

FIT

A. E90s x 10 (15 Min)
Odd Rounds
20-30s Pull Up Iso Hold
*Use as many bands as needed to get a solid hold at the top

Even Rounds
6 Single Arm DB/KB Push Press/arm
*Beat Last weeks #

B. 3 Sets for consistency
30s Plank/Weighted Plank
12-15 Push Up Variation
50 Single Unders
12-15 Ring Rows
Hold the top of your last ring row for 20s
12/9 Cal Bike
rest 2 minutes between sets

COMP

A. E90s x 10 (15 Min)
Odd Rounds
30s Max Rep Strict Chest To Bar Pull Ups

Even Rounds
6 Heavy Push Press; build slightly across sets
*pulled from floor, beat last weeks #

B. 3 Sets for consistency
6 Ring Push Ups
6-8 Hand Release Push Ups
50 Double Unders
6 Toes to Bar
6-8 Kipping Pull Ups
15/12 Cal Bike
rest 2 minutes between sets

Score/Notes
A. # of pulls, weight for PP
B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank

Friday 12.14

FIT

A.
3 Minute Ladder 3.6.9+ Style
No Push Up Burpee Over Bar (lateral optional)
Empty Barbell Thruster *Light, DB if needed
3 Minute Rest
x 3 Sets; increase pace each set

B.
3 Minute Amrap
16 UB American KB Swings
50 Single Unders
3 Minute Rest
x 3 Sets; increase pace each set

COMP

A.
3 Minute Ladder 3.6.9+ Style
Burpee Over Bar (lateral)
Barbell Thruster 75/55
3 Minute Rest
x 3 Sets

B.
3 Minute Amrap
8 Dual KB Hang Clean and Jerks
36 Double Unders
3 Minute Rest
x 3 Sets; increase pace each set

Score:
A. Total Reps each round
B. Rounds + Reps

Notes:
This is pace learning practice, I want you tp INCREASE your pace by a little each round!

Saturday 12.15

Surprise Christmas Wod!

Sunday 12.16

Fit & Comp

A. Grind
36 Minute Amrap
Row 90s; Row last 10s Hard
3 Wall Walks
40m Front Rack KB Walk; tough
Bike 90s; Bike last 10s Hard
40m Sled Push; tough
20 Prisoner Step Ups