Programming 5.23 – 5.29
Workout Log: CFSB – Class Programming
Start Date: 2022-05-23
End Date: 2022-05-29
Monday May 23, 2022
Title: Monday
Status: pending
Warmup: Get right into this – it is 40 minutes of work
A) Bodyweight Accumulation + Run Work: 5 Minute Run
+
directly into
+
5 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
x 4 Sets
Tuesday May 24, 2022
Title: Tuesday
Status: pending
Warmup: High Load LB – FBR
A) Squat + Pull – 20 min: EVERY 2:30 x 4 Sets ea
- @20X1; 10 Front Squats
- @20X1; 10 Bent Over DB Row
B) Bend + Push – 20 min: EVERY 2:30 x 4 Sets ea - @20X1; 10 Barbell RDL
- @20X1; 10 Dumbbell Bench Press
Wednesday May 25, 2022
Title: Wednesday
Status: pending
Warmup: Mixed Modal
A) Mixed Work: 10 Minute Amrap
20 Cal Assault Bike
100yd Farmers Carry
10 Burpees
+
rest/walk 5 minutes
+
10 Minute Amrap
25 Double Unders
30 Step Ups
25 Double Unders
15 Russian KBS
+
rest/walk 5 minutes
+
10 Minute Amrap
300m Row
15 Abmat sit Ups
10 Ball Slams
*if over 15 people; sub ski or run
Thursday May 26, 2022
Title: Thursday
Status: pending
Warmup: High Load UB – FBR
A) Squat + Pull – 20 min: EVERY 2:30 x 4 Sets ea
- @20X1; 10 Goblet Squat
- @20X1; 10 bent Over Barbell Row
B) Bend + Push – 20 min: EVERY 2:30 x 4 Sets ea - @20X1; 10 DB RDL
- @20X1; 10 Bench Press
Friday May 27, 2022
Title: Friday
Status: pending
Warmup: Long Mixed Cyclical
A) Mixed Cyclical: 45 Minute Amrap @ easy pace
10 Cal Bike
10 Cal Row
10 No Push Up Burpees
200yd Run
4 Alternating Turkish Get Ups
30yd/arm SA Front Rack Carry/side
Saturday May 28, 2022
Title: Saturday
Status: pending
Warmup: Bodyweight FBR
A) Squat + Pull + Core 15 Min: 15 Minute Amrap
20 Walking Lunges
10-15 Ring Rows
30-60s Front Plank on Elbows
B) Bend + Push + Core 15 Min: 15 Minute Amrap
20 Banded Glute Bridge
10-15 Push Ups
20 Alternating Front to Side Plank
Sunday May 29, 2022
Title: Sunday
Status: pending
Warmup: Full MAP 10 – chilled pace
A) Mixed Work – easy pace: 1 Minute @ each x 10 Sets
Bike
Crawl
JR singles
Row
Med Ball or Goblet Carry
2022 05 22