Workout Log: CFSB - Class Programming
Start Date: 2022-04-25
End Date: 2022-05-01
Monday April 25, 2022
Title: Monday
Status: missed
Warmup: The run is the warm up here! you can build across sets if you'd like
A) Bodyweight Accumulation + Run Work: 1 Minute Run
45s Walk
x 16 Sets
+
rest/walk 5 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 30s
Tuesday April 26, 2022
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A) Deadlift: *15 Minute cap
@3111; 5x3; rest 90-120s
B) Bench Press: *15 Minute cap
@3111; 5x3; rest 90-120s
C) Core Work: 8 Minute Amrap
25yd/arm Single Arm Farmers Carry
50yd Goblet Carry
Wednesday April 27, 2022
Title: Wednesday
Status: pending
Warmup: coaches choice
A) Snatch [Positions: Overhead Squat
10 Sets
Every 90s
@3232; x2-3
*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
13 Minute Amrap
50 Single Unders
10 No Push Up Burpees
10 Reverse Lunges
10 American KBS
50 Single Unders
rest 30s
COMPLEX
13 Minute Amrap
4 Hang Power Snatch @ 55-65% of PS
10 Burpees Over Bar *lateral, two foot jump
4 Hang Power Snatch @ 55-65% of PS
50 Double Unders
rest 30s
Thursday April 28, 2022
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Back Squat: 18 Minute Cap
@3111; 7.7.5.5.3.3; rest 2 minutes
B) Strict Pull Up: @3111; 4x7; rest 2 minutes
*if you can hold the tempo well, perform them weighted
*only one band allowed
if performing Ring Rows
@3111; 7x7; rest 60s
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists
Friday April 29, 2022
Title: Friday
Status: pending
Warmup: coaches choice
A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one
*be sure that you understand one before moving on to the next
*don't move past 45% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets
3 Hang Power Clean @ 32X0
*start at the bar, you only move up if you can nail both the positions and the tempo
C) Mixed UB - Teams of 2 - I go, you go (rounds): SIMPLE
12 Minute Amrap
5 Strict Press or Push Press *pulled from the floor
10 Step Ups
15 Cal Assault BIke
COMPLEX
12 Minute Amrap
5 Push Jerk *pulled from floor
10 Box Jumps w/SD
15 Calorie Row @ damper 10; tough
Saturday April 30, 2022
Title: Saturday
Status: pending
20 Minute Amrap
10 Burpees each
*while partner holds a goblet position
10 Cal Bike each
*while partner holds a plank
20 Russian KBS
*while partner holds a wall sit
Sunday May 1, 2022
Title: Sunday
Status: pending
A) Grinder + Move: For Time - 10 Minute Cap
30/25 Cal AB
30 Box Jump w/SD
10 Double Push Up Burpees
30 Russian KBS
10 Wall Walks
60yd Plate Push
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk
2022 04 24