Programming 2.7 -2.13
Workout Log: CFSB – Class Programming
Start Date: 2022-02-07
End Date: 2022-02-13
Monday February 7, 2022
Title: Monday
Status: pending
Warmup: Coaches choice
A) Pacing Work – Map 2: 60s Assault Bike
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Run
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Row
90s Rest
x 5 Sets
Tuesday February 8, 2022
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A) Upper Body Horizontal: 7 Sets; 20 Min Cap
6-8 Barbell Bench Press; rest 30-60s
6-8 Bent Over Dual KB or DB Row rest 30-60s
*try to keep a 30X0 tempo with everything
*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Horizontal + Core: 15 Minute Amrap
6-10 Push Up Variation
12-16 Alternating Bicep Curl
10 Four Way Deadbugs
Push up, ring push up, or deficit push up
Wednesday February 9, 2022
Title: Wednesday
Status: pending
Warmup: Coaches choice
A) Pacing – Map 9: Teams of 3 – 30 Minute Amrap, runner is the pace setter
Person 1; Run 200yds in 10yd increments
Person 2: Assault Bike for Cals
Person 3: Step Ups
*if you have a team of 2, person 2 will amrap 10 Cal assault bike and 20 step ups
Thursday February 10, 2022
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Deadlift – CF: Every 90s x 9 Sets
x 2
1,2,3 easy
4,5,6; moderate
7,8,9; tough
B) Lower Body DL Squat + Core: 5-6 Sets; 20 Minute Cap
Back Squat x 4-6
12 Steps goblet loaded alternating L/R Banded Walk
5 Side Plank Clamshells/side
rest 90-120s
*use the first two sets to warm up, keep the rest challenging
Friday February 11, 2022
Title: Friday
Status: pending
Warmup: Coaches choice
A) Pacing Work – Map 10: 45 Minute Amrap @ conversational pace
15/12 Cal Bike
30yd/arm Single Arm Front Rack KB Carry
30s Plank on Hands
15/12 Cal Row
30yd/arm Single Arm KB Farmers Carry/side
30s Wall Sit
100 Single unders
*carries are done in 10yd increments
Saturday February 12, 2022
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) Upper Body – Vertical: 5-6 Sets; 18 Minute Cap
@00X4; Push Press x 6; rest 60s
6 Strict Pull ups; rest 60s
*warm up for the first 1-2 sets, then keep the last couple sets tough
*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
*if you aren’t doing strict pull ups, perform 8-10 Ring Rows
B) Upper Body Vertical: 15 Minute Amrap
2 Wall Walks
6-10 Strict Dips
8-10 Dead Bug Pullovers
8-10 Barbell Drag Curl
Work through at a casual pace
4 Sets
2 Minute Amrap
15 Burpees
Row max distance in time remaining
rest 2 minutes
2 Minute Amrap
20 Alternating DB Snatch
BIke Max Distance in time remaining
rest 2 minutes
2 Minute Amrap
10 Box Jumps
10 Step Ups
Max Double Unders in time remaining
rest 2 minutes
*you need to modify so you get to the cyclical piece
2022 02 05