Programming 2.28 – 3.6
Workout Log: CFSB – Class Programming
Start Date: 2022-02-28
End Date: 2022-03-06
Monday February 28, 2022
Title: Monday
Status: pending
A) Warm Up: 15 Minute Amrap @ easy pace
15 Cal Assault BIke
5/Side Crossbody DB RDL
30yd/side Single Arm OH KB Carry
10 Russian KBS
B) Option 1: Option 1: Upper Body Vertical + Bend + Squat: Complete as many rounds as possible in 15 minutes of:
5 box wall walks or arms only inchworms
12 dumbbell snatches
15 box step up and overs
C) Option 2: Upper Body Vertical + Bend + Squat: Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches 35/50 RX WEIGHT
15 box jump-overs 20/24″ RX HEIGHT
Tuesday March 1, 2022
Title: Tuesday
Status: pending
Warmup: Coaches choice
A) Pacing Work – Map 10: 45 Minute Amrap @ conversational pace
Person 1 Assault Bike @ smooth pace
Person 2 Row @ Smooth pace
Person 3 performs
10yd Bear Crawl
30yd Dual KB OH KB Carry
30yd Dual KB Front Rack KB Carry
30yd Dual KB Farmers Carry/side
*same weight across carries
Wednesday March 2, 2022
Title: Wednesday
Status: pending
Warmup: Coaches Choice
A) Upper Body – Vertical: 18 Minute Amrap
@03X3; Split Jerk x 3; rest 60s
6-8 Strict Pull ups; rest 60s
*warm up for the first 1-2 sets, then keep the last couple sets tough
*bands allowed here
*pause a solid 1 count at the top of the pull ups
*if you aren’t doing strict pull ups, perform 10-12 Ring Rows, pause a 1 count at the top of these
B) Upper Body : 13 Minute Amrap
6 Single Arm DB Push Press/side
30 Double Unders
6 Push Ups
6 Single Arm Gorilla Row/side
Thursday March 3, 2022
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Pacing Work – Mixed: 4 Sets
2 Minute Amrap
15 Cal Assault Bike
15 Russian KBS
rest 2 minutes
+
4 Sets
2 Minute Amrap
15/12 Cal Row
12 Alternating DB Snatch
rest 2 minutes
+
4 Sets
2 Minute Amrap
100yd Run *25yd increments
12 Alternating Step Ups
rest 2 minutes
Friday March 4, 2022
Title: Friday
Status: pending
Warmup: Coaches choice
A) Speed Strength: EMOM x 7 Minutes
TNG Power Clean
5 reps fast @45-55% of your 1rm
*alternative here is TNG deadlifting and light/moderate weights pulled fast
B) Single Leg + Core: 8 Minute Amrap
4/Side DB Split Squat
5 Strict Knees to Elbows
+
rest 4 minutes
+
8 minute amrap
4/side Single Arm DB RDL
15 Abmat Sit Ups
Saturday March 5, 2022
Title: Saturday
Status: pending
Warmup: Coaches choice
A) Pacing Work – Map 1: *work on consistency
30s Assault Bike
50s Rest
x 8 Sets
+
rest 4 minutes
+
30s Run
50s Rest
x 8 Sets
+
rest 4 minutes
+
30s Row
50s Rest
x 8 Sets
Sunday March 6, 2022
Title: Sunday
Status: pending
Warmup: Coaches Choice
A) Upper Body Horizontal: 7 Sets; 18 Min Cap
2-3 Barbell Bench Press
5 Bent Over DB Row
*start right away, warm up as you go; end with the last 3 sets being tough
B) Upper Body Horizontal + Core: 10 Minute Amrap
10 Push Ups
40yd Farmers Carry
*all push ups should be pretty
2022 02 27