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8.29 – 9.4

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Workout Log: CFSB – Class Programming
Start Date: 2020-08-29
End Date: 2020-09-04

Saturday August 29, 2020
Title: Saturday

Warmup: I’m coaching I like to come up with the warm up one I see who is in class 🙂

A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.
B) Accumulation and Practice: 3 Sets

90s Amrap
6 Burpees or No Push Up Burpees
12 Alternating KB/DB Snatch

90s Rest

90s Amrap
6 Single Arm Push Press/arm
30 Double Unders

90s Rest

90s to perform
100m Run
Single Arm Box Step Up and Over in remaining time

90s Rest

Whiteboard score – Yes / No; were you able to stay consistent?


Sunday August 30, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 40s Assault BIke
6:00 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this


Monday August 31, 2020
Title: Week 2 Intensity – Monday
Status: pending

Warmup: 10 Minute Amrap
50 Jump Rope Singles
5 Jump Squats
8 Prone Y
20 Alternating Down Dog Shoulder Taps
5 Plank Row/side *warm up in nature

A) Notes: Rest has gone up
Reps are going down
Overall volume is dropping slightly

WHITEBOARD: Score your push press
B) Push Press: EVERY 2:30 x 5 Sets

Set 1: 4-6
Set 2/3/6: 3-4
Set 5: 2-3

*use a rack if we can for this, half can do pull ups, half can do push press.
*build in weight across the sets
C) Vertical Pulling: 1 Minute Max Reps Strict Pull Ups
1 Minute Rest
x 4 Sets

*break your reps up however you’d like during the minute. Modify so that quality is always high.
D) Mixed Modal Aerobic Work: 5 Minute Amrap
8 Single Arm Manmakers Left Arm
8 Single Arm Manmakers Right Arm
50 Double Unders or 150 Singles
3 Minute Rest
x 2


Tuesday September 1, 2020
Title: Tuesday

Warmup: 10 Minute Amrap
60s Assault Bike; build across sets in your pace
8 Russian KBS
10 Alternating Front to Side Plank
10 Air Squats

A) Notes: Row can be subbed with limited equipment

B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111

*don’t build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL

C) Non-Complimentary Squatting: For Time – 12 minute cap
Assault Bike Calories
Wall Balls
rest 2 minutes between sets
30, rest, 20, rest, 10 done


Wednesday September 2, 2020
Title: Wednesday

Warmup: 10 Minute Amrap
18 Alternating Quadruped Shoulder Taps
5 Curl to Press/side
5 Kang Squats
200M run

A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP
B) Horizontal Pull / Push Superset: Every 2:00 x 4 Sets
x6-8 Bent Over Barbell Row *tough
directly into
Max Set of Push Ups or Mods (see below)

*if the push ups are too easy, perform ring push ups or Ring Dips – at least 6+ on your first set

*grip is changed, no tempo – get after it and make it tough
C) Flexion / Extension Work @ high breathing rates: 12 Minute Amrap
15 Toes to Bar or 30 Abmat sit Ups
30 American KB Swings
800m Run


Thursday September 3, 2020
Title: Thursday

Warmup: 9 Minute Amrap
5 Hang Muscle Clean w/Barbell
20s/side isometric split squat hold
30 Jump Rope Singles or 10 double unders

A) Notes: WHITBOARD SCORE – Split Squat Weight
B) Front Rack Split Squat: 12 Minute Cap
Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt
C) Doubles or Singles: For Time
8 Minute Cap for either

Double Unders


These are unbroken sets
If you trip, reset at the beginning of THAT set
You MUST break your rhyhtm between sets

Pick one or the other

D) Get the work done: For Time; 7 minute cap
120 Walking Lunges


Friday September 4, 2020
Title: Friday

Warmup: 5 Minutes at your chosen modality; build across your pace with each minute ending tough
take 8 minutes to build up to your press or landmine row *we can start people on different stations

A) Notes: WHITEBOARD SCORE – Total Distance each time for the Single Modality Work
B) Landmine Meadows Row: Every 2:30 Minutes x 4 Sets
x 6-8/arm; tough
C) Strict Press: Every 2:30 minutes x 4 Sets
Press x 3-5 *tough
D) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x6-9 Left Arm
Minute 2: x6-9 Right Arm
Minute 3: Rest
E) Single Modality Aerobic Work: Choose One
5 Minute Max
2:00 Minutes Rest
x 3 Sets

Measure meters on run, on bike, and on row
Notes; attempt to pace slightly faster than last week