Programming 3.21 – 3.27
Workout Log: CFSB – Class Programming
Start Date: 2022-03-21
End Date: 2022-03-27
Monday March 21, 2022
Title: Week 3/4 Monday – Mixed Modal
Status: pending
Warmup: Coaches Choice
A) Get the work done – 45 minute cap: 500m Row
rest 60s
10 Alternating Turkish Get Ups
rest 60s
400yd Jog
rest 60s
50yd Bear Crawl
rest 60s
Accumulate 60s/side in a Side Plank
rest 60s
x 3 Sets
*outside, yes, it’s yds.
Tuesday March 22, 2022
Title: Tuesday – FBR
Status: pending
Warmup: Coaches Choice
A) DL Squat + Pull: 5 Sets
90s to perform; @20X1; 10-12 KB/DB Goblet Squat
90s to perform; @20X1; 10-12 Standing Barbell Curl
*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 15 Minute Amrap
20 DB Walking Lunges; rest 30s
12-15 Narrow Grip Tricep Push Ups; rest 30s
30-60s Hollow Hold Variation rest 30s
Wednesday March 23, 2022
Title: Wednesday – Snatch/MAP 9 Mixed
Status: pending
A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic: 20 Minute Amrap
150 Jump Rope Singles or 50 Double Unders
50 Step Ups
40 No Push Up Burpees
30 Cal Assault Bike
Thursday March 24, 2022
Title: Thursday – FBR
Status: pending
Warmup: Coaches Choice
A) DL Bend + Push: 5 Sets
2 min to perform; @20X1; 10-12 Barbell RDL
2 min to perform; @20X1; 10-12 Dual KB/DB Floor Press
B) SL Squat + Pull + Core: 15 Minute Amrap
6-8/side DB Step Up; rest 30s
15-20 Straight Arm Lat Pulldown; rest 30s
15-20 Sit Up Variation; rest 30s
*if you can’t perform the step ups with quality at a 90 degree angle, then don’t add DB
Friday March 25, 2022
Title: Friday – Friday/MAP 9 Mixed
Status: pending
A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic – Mixed Modal: 20 Minute Amrap; high turnover
100yd Run
10 Air squats
8 Single Arm Alternating Devil Press
OPTION 2
100yd Run
10 Alternating DB Snatch
10 Air Squat
Saturday March 26, 2022
Title: Saturday – FBR
Status: pending
Warmup: Coaches Choice
7 Push Press
7 Burpees
+
10 Cal Assault Bike
+
40yd Farmers Carry
I’ll explain on Saturday 🙂
Sunday March 27, 2022
Title: Sunday – MAP 10
Status: pending
A) MAP 10: 5 Sets
2 Minute BIke
2 Walk
2 Minute Row
2 Walk
2 Minute Amrap; 25yd sled push + 50yd jog
2 Minute Walk
2022 03 20