Programming 1.10 – 1.16
Workout Log: CFSB – Class Programming
Start Date: 2022-01-10
End Date: 2022-01-16
Monday January 10, 2022
Title: Monday
Status: pending
Warmup: Coaches Choice
A) Upper Body Horizontal Work: Barbell Bench Press; x12-15; rest 30s
Three Point DB Row; x10-12/arm; rest 30s
x 7 Sets; 25 minute cap
*3 warm up sets, 4 working sets
*don’t take the rest between the first 3 warm up sets, just bouce back and forth until you get to the working sets
B) Core w/Breathing: 15 Minute Amrap
15/12 Cal Assault Bike
20 Med Ball Sit Ups
50yd Single Arm Farmers Carry/side
rest 60s between sets
Tuesday January 11, 2022
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A) Deadlift – CF: EMOM x 10 Minutes
x 4; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
10 KB Goblet Squats
10 Russian Kettlebell
10 Alternating Goblet Step Ups
10 Bodyweight Reverse Lunges
rest 90s
*use the same weight for the goblet step ups, kbs, goblet suqats
Wednesday January 12, 2022
Title: Wednesday
Status: pending
Warmup: No warm up
A) MAP 10 Aerobic Recovery: Round the World – 3 Sets
3 min Row
60s Plank
3 min AB
60s Glute Bridge March
3 min Run
60s Reverse Plank Bridge
3 Minute Amrap; 4 TGU + 50 JR Singles
60s Wall Sit March
Thursday January 13, 2022
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Shoulders: 15 Minute Amrap
10 Alternating Push Up Shoulder Tap
5/arm Single arm Curl to Press
20yd Quadruped Bear Crawl
10 Ring Rows
B) Alactic + Core: EMOM x 5 Sets
M1: 20s Assault Bike @ 100%
M2: Rest
M3: Max Rep Core Variation
M4: Rest
*core variation; hanging leg raise, toes to bar
Friday January 14, 2022
Title: Friday
Status: pending
Warmup: No warm up, get right into it
A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can
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
B) Mixed Lower Body: 15 Minute Amrap
50 Double Unders or 150 Singles
15 Wall Balls
15 No Push Up Burpees
15 American KBS
Saturday January 15, 2022
Title: Saturday
Status: pending
Warmup: Coaches choice
A) Team Workout: OPTION 1
35 Minute Amrap; I go – you go (rounds)
10 Cal Assault BIke
10 Alternating DB Snatch
60yd Goblet Front Rack Carry
80yd Run
OPTION 2
35 Minute Amrap; I go – you go (rounds)
10 Cal Assault BIke
10 TNG Power Snatch
60yd Goblet Front Rack Carry
80yd Run
*all runs/carries are in 10yd increments
Sunday January 16, 2022
Title: Sunday
Status: pending
Warmup: Coaches choice
A) Mixed Gymnastics Work: 8 Sets
60s Bike
30s Rest
60s Rope Climb
30s Rest
60s Row
30s Rest
60s Wall Walk
30s Rest
2022 01 09