2021 02 25
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
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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
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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
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
2021 02 18
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
2021 02 11
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
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2021 02 04