Programming 6.13 – 6.19
Workout Log: CFSB – Class Programming
Start Date: 2022-06-13
End Date: 2022-06-19
Monday June 13, 2022
Title: Monday
Status: pending
Warmup: High Load LB – FBR
week 4/12
A) Squat + Pull – 20 min: EVERY 2:30 x 4 Sets ea
- @20X1; 7 Front Squats
- @20X1; 7 Bent Over DB Row
B) Bend + Push – 20 min: EVERY 2:30 x 4 Sets ea - @20X1; 7 Deadlift
- @20X1; 7 Dumbbell Bench Press
Tuesday June 14, 2022
Title: Tuesday
Status: pending
Warmup: Long Mixed Work
A) Mixed Work – MAP 7: 10 Minute Amrap
5 Burpees
10 Abmat Sit Ups
15 Russian KBS
20 Prisoner Box Step Ups
25 Double Unders
50yd Farmers Carry
rest/walk 5 minutes
x 3 Sets
*work on consistency across sets here
Wednesday June 15, 2022
Title: Wednesday
Status: pending
Warmup: High Load UB – FBR
A) Squat + Pull – 20 Min: EVERY 2:30 x 4 Sets ea
- @20X1; 7 Goblet Squat or Dual KB Front Squat
- @20X1; 7 bent Over Barbell Row
B) Bend + Push – 20 Min: EVERY 2:30 x 4 Sets ea - @20X1; 7 DB RDL
- @20X1; 7 Bench Press
Thursday June 16, 2022
Title: Thursday
Status: pending
Warmup: Mixed Cyclical Biased
A) Mixed Work – MAP 7: 4 Minute Row
3 Minute Bike
2 Minute Run
1 Minute Plank
rest/walk 5 minutes
x 3 Sets
*work on consistency across sets
Friday June 17, 2022
Title: Friday
Status: pending
Warmup: Bodyweight FBR
A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 Alternating Reverse Lunge or DB Reverse Lunge
8/side Single Arm Ring Row
20yd Bear Crawl *hips down
B) Bend + Push + Core 17:30: 17:30 Minute Amrap
30 UB Russian KBS
Max -3 Push-Ups
30-60s Hollow Body Variation
*Start with something you can at least hit 15 with on the push-ups and have 3 in the tank
Saturday June 18, 2022
Title: Saturday
Status: pending
Warmup: Long Mixed Cyclical or Mixed Modal
A) Mixed Work – Long Easy: 45 Minute Amrap @ easy pace
10 Alternating Turkish Get Ups
8 No Push Up Burpee Step Ups
100 Single Unders
100yd Farmers Carry
Sunday June 19, 2022
Title: Sunday
Status: pending
A) Mixed Modal Tester: 18 Min Amrap
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
Notes
-attention to the step-down requirement
Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up
2022 06 12