Programming 5.30 – 6.5
NOTES ABOUT THIS WEEK; you’ll repeat some of the lifting work – dial it in and push the weight. Putting in a recovery day after Murph for those that decide to do it!
Workout Log: CFSB – Class Programming
Start Date: 2022-05-30
End Date: 2022-06-05
Monday May 30, 2022
Title: Monday
Status: pending
A) Murph: For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Notes:
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
B) Modified Murph: Row 250 meters or Bike .5 miles
15 incline pushups
20 ring rows
25 air squats
x 4 rounds
Scaled Notes:
You may also perform Murph in a team of 2-4.
Tuesday May 31, 2022
Title: Tuesday
Status: pending
Warmup: Full MAP 10 – recovery after murph
A) Mixed Work – easy pace: 75s at each
Bike
Row
Jog
Step Up
x 10 Sets
Wednesday June 1, 2022
Title: Wednesday
Status: pending
Warmup: High Load UB – FBR
A) Squat + Pull – 15 min: EVERY 2:30 x 4 Sets ea
- @20X1; 10 Goblet Squat
- @20X1; 10 bent Over Barbell Row
B) Bend + Push – 15 min: EVERY 2:30 x 4 Sets ea - @20X1; 10 DB RDL
- @20X1; 10 Bench Press
Thursday June 2, 2022
Title: Thursday
Status: pending
Warmup: Long Mixed Cyclical
A) Mixed Cyclical: 45 Minute Amrap @ easy pace
15 Cal Bike
15 Cal Row
15 No Push Up Burpees
6 Alternating Turkish Get Ups
200yd Run
Friday June 3, 2022
Title: Friday
Status: pending
Warmup: Bodyweight FBR
A) Squat + Pull + Core 15 Min: 17:30 Minute Amrap
20 Walking Lunges or DB Walking Lunge
10-15 Ring Rows
20-30 Sit Ups
B) Bend + Push + Core 15 Min: 17:30 Minute Amrap
20 Banded Glute Bridge w/DB
10-15 Push Ups
50yd/arm Single Arm Farmers Carry
Saturday June 4, 2022
Title: Saturday
Status: pending
45 Minute Amrap
200 Yd Run
Left Arm
25yd Overhead Carry
25yd Front Rack Carry
25yd Farmers Carry
100 Single Unders
Right Arm
25yd Overhead Carry
25yd Front Rack Carry
25yd Farmers Carry
Sunday June 5, 2022
Title: Sunday
Status: pending
A) sled push : 5x50yd; rest as needed
B) Assault Bike: 2:30 Bike
2:30 Rest
x 3 Sets
C) Core: Max Side Plank/side or 90s, whichever comes first
20 Landmine Twist
x 3 Sets
2022 05 29