Programming 7.4 -7.10
Workout Log: CFSB – Class Programming
Start Date: 2022-07-04
End Date: 2022-07-10
Monday July 4, 2022
Title: Monday
Status: pending
Warmup: July 4 Pump Sesh
A) Back Giant Set: 5 Strict Pull ups or weighted pull ups
rest 30s
9 Bent Over DB Row
rest 30s
12 Drag Curls
rest 30s
15 Ring Rows
rest 3-5 minutes
x 3-4 Sets
B) Chest/Shoulder Volume: 12 Minute Amrap
5 Dips
10 DB Bench Press
15 Banded Tricep Extensions
50yd Dual KB Front Rack Carry
rest 30s
Tuesday July 5, 2022
Title: Tuesday
Status: pending
Warmup: Long Mixed Work based on 40 minute tester
A) Mixed Work – MAP 7 (Variance + Density): 10 Minute Amrap
10 No Push Up Burpee to plate
20 Plate ground to overhead
30 Walking Lunges
40 Double Unders
50 Yd Farmers Carry
rest/walk 5 minutes
x 3 Sets
Wednesday July 6, 2022
Title: Wednesday
Status: pending
Warmup: High load squat + pull
A) SQUAT: EVERY 3:00 x 5 Sets ea
@20X1; 7 Front Squats
B) bend + Core: For tIme; 15 minute Cap
5 Sets
400yd Run
10 Alternating DB Snatch
15 Abmat Sit Ups
Thursday July 7, 2022
Title: Thursday
Status: pending
Warmup: Mixed Cyclical Biased
A) Mixed Work – MAP 7 (Mixed Cyclical): 3 Min Bike
3 Min Row
3 Min Run
6 Min Rest
x 3 Sets
*work on consistency across sets
Friday July 8, 2022
Title: Friday
Status: pending
Warmup: High load bend + push
A) BEND + PUSH: EVERY 2:15 x 5 Sets ea – 22:30
- @20X1; 7 Deadlift
- @20X1; 7 Bench Press
B) squat + pull w/breathing: 10 Minute Amrap
10 Wall Balls
8 KB Bicep Curl
rest 30s
Saturday July 9, 2022
Title: Saturday
Status: pending
Warmup: Long Mixed Cyclical or Mixed Modal
A) Mixed Work – Long Easy: 5 Minutes each
Turkish Get Up
Run
Single Arm KB Carry – Switch hands every 25yd
Bike
No Push Up Burpee Box Step Up and over
Row
Single Arm KB Front Rack Carry – switch hands every 25yd
Run
Sunday July 10, 2022
Title: Sunday
Status: pending
A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
rest 90-120s
Notes
-attention to the step-down requirement
Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up
2022 07 03