Programming 4.11 – 4.17
Workout Log: CFSB – Class Programming
Start Date: 2022-04-11
End Date: 2022-04-17
Monday April 11, 2022
Title: Monday
Status: pending
Warmup: The run is the warm up here! you can build across sets if you’d like
A) Bodyweight Accumulation + Run Work: 1 Minute Run *10yd shuttles 🙁
45s Walk
x 12 Sets
+
rest/walk 7 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 60s
Tuesday April 12, 2022
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A) Deadlift: *15 Minute cap
@3111; 4×3; rest 2 minutes
B) Bench Press: *15 Minute cap
@3111; 4×3; rest 2 minutes
C) Core Work: 13 Minute Amrap
90yd Farmers Carry
25 Abmat Sit Ups
45-60s Prisoner Superman Hold
Wednesday April 13, 2022
Title: Wednesday
Status: pending
Warmup: Coaches choice you’ll choose either practice or express today
+
Snatch RDL
Hang Snatch Pull
Hang Snatch High Pull
A) Snatch – 15 Minute: PRACTICE
3 Hang Muscle Snatch
5 Overhead Squat to a power position or full
rest 60s
EXPRESS
5 Heavy but pretty sets of the complex
1 Hang Snatch Above the knee
2 Hang Snatch below the knee
1 Snatch
B) Mixed LB: PRACTICE
13 Minute Amrap
10 American KBS
10 No Push Up Burpees
60 Single Unders
EXPRESS
13 Minute Amrap
6 TNG Power Snatch @ 50% of 1RM
6 Burpees Over Bar *lateral, two foot jump
30 Double Unders
rest 30s
Thursday April 14, 2022
Title: Thursday
Status: pending
A) Back Squat: @3111; 4×3; rest 2 minutes
B) Strict Pull Up: @3111; 4×7; rest 2 minutes
*if you can hold the tempo well, perform them weighted
*only one band allowed
if performing Ring Rows
@3111; 7×7; rest 60s
C) Core Work: 13 Minute Amrap
90yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Ball Slams
5 Side Plank Rotations/side
Friday April 15, 2022
Title: Friday
Status: pending
Warmup: Coaches Choice, you’ll choose either PRACTICE or EXPRESS today
+
Clean RDL
Hang Clean Pull
Hang Clean High Pull
A) Clean 15 Min: PRACTICE
3 Hang Muscle Clean
5 Front Squat to power Position or full
rest 60s
EXPRESS
5 Heavy but pretty sets of the complex
1 Hang Clean above the knee
2 Hang Clean below the knee
1 Clean
B) Mixed UB – Teams of 2 – I go, you go (rounds): PRACTICE
15 Minute Amrap
8 Strict Press *pulled from floor
30s Plank on Hands
15 Cal Assault BIke
EXPRESS
15 Minute Amrap
8 Push Press or Push Jerk *pulled from floor
15 Calorie Row @ damper 10; tough
Saturday April 16, 2022
Title: Saturday
Status: pending
A) Mixed MAP 6: 3 Minute Amrap
10 Alternating DB/KB Snatch
100yd Shuttle
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 10 cals stop and perform
5 Burpees
2 min Rest
x 4 Sets
Sunday April 17, 2022
Title: Sunday
Status: pending
Rest Day – Happy Easter Everyone!
2022 04 10