Programming 7.31 – 8.7
Workout Log: CFSB – Class Programming
Start Date: 2021-07-31
End Date: 2021-08-07
Saturday July 31, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) BRING A FRIEND DAY: 15 Minute Amrap; you go, I go -rounds
10 Calorie Row
7 No Push Up Burpees
+
rest 7 minutes
+
15 Minute Amrap; you go, I go – exercise
10 Cal Assault Bike
20 Russian KBS
—–
Sunday August 1, 2021
Title: Sunday
Status: pending
Warmup: Coaches Choice
A) Notes: -NO score here either
B) Grind: 30 Double Unders
50 Yard Dual KB Front Rack Carry
rest 2 minutes
x 5 Sets
C) Grind: 10 Cal Row
50 Yard Prowler Push
50 Yard Farmers Carry
rest 2 minutes
x 5 Sets
—–
Monday August 2, 2021
Title: Monday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3110; x6-8/side; rest 90s between legs; rest 90s
B2) Core Variation: Pick one
30-60s Plank on hands
30-60s Weighted Plank
30-60s Ring Plank
30-60s Weighted Ring Plank
rest 90s
x 3 Sets
C1) Romanian Deadlift : @3111; x6-8; rest 30s
C2) prisoner superman hold : x30-60s; rest 30s
C3) Core Variation: Pick One
10-15 Abmat Sit Ups
10-15 Tuck Ups
6-10 Compression Sit Ups
rest 60s
x 3 Sets
—–
Tuesday August 3, 2021
Title: Tuesday
Status: pending
Warmup: Go right into part A
A) Snatch Burgener Warm Up – 12 Minute Cap: 1.Down & Up
2.Down & Up with High Elbows
3.Muscle Snatch
4.Snatch Lands
5.Snatch Drops
B) Snatch Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.
1. 4-6×8; Muscle Snatch
2. 4-6×3+2; Muscle Snatch + Overhead Squat
C) Horizontal Push + Pull: x10-12; Bent Over Barbell Row
x10-12; Glute Bridge DB Floor Press
x 3 Sets
—–
Wednesday August 4, 2021
Title: Wednesday
Status: pending
Warmup: Coaches Choice Warm Up
A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate
x8-10 Alternating; rest 60s
A2) Core Variation: Pick One
30-60s Side Plank/side
30-60s Extended Side Plank
30-60s Side Star Plank
rest 60s
x 3 Sets
B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace
15 Cal Bike
15 Cal Row
50 Jump Rope Singles
15 Yard Bear Crawl
200yard Run
—–
Thursday August 5, 2021
Title: Thursday
Status: pending
Warmup: Go right into part A
A) Clean Burgener Warm Up – 12 Minute Cap: 1. Down and ups
2. Down and up with high elbows
3. Muscle Clean
4. Clean lands
5. Clean drops
B) Clean Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.
1. 4-6×8; Muscle Clean
2. 4-6×3+2; Muscle Clean + Front Squat
C1) Vertical Push: Pick one
x8-10 Strict Press
x6-8 Push Press
x3-6 Split Jerk
rest 60s
These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.
C2) Vertical Pull: Pick one
x8-10 Banded Pull Up @3111
x6-8 Strict Pull Up – not banded
x3-6 Weighted Pull Up
rest 60s
x 3 Sets
—–
Friday August 6, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Single Leg + Core Work: 16 DB Walking Lunges; rest 30s
16 Landmine Twist; rest 30s
x 4 Sets
B) MAP 3: 45s Assault Bike
45s Run
90s Rest
x 6 Sets
—–
Saturday August 7, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) Notes: -No score here
-Everything should be UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance: EMOM x 6 Sets
1. 8-10 Goblet Squats
2. 8-10 Ring Rows
3. 12-15 Russian KBS
4. 8-10 Push Ups
5. 12-15 Abmat sit Ups
2021 07 29