Programming 7.11-7.17
Workout Log: CFSB – Class Programming
Start Date: 2022-07-11
End Date: 2022-07-17
Monday July 11, 2022
Title: Monday
Status: pending
Warmup: High load squat + pull
Week 8/12
A) SQUAT + PULL: 25 Minute Cap
5 or Amrap Set
@20X1; 5 Front Squats
rest 60-120s
@20X1; 5 Bent Over Barbell Row
rest 60-120s
B) bend + push: 10 Minute Amrap
200m Run
8/side Single Arm DB Deadlift
10 Push Ups
Tuesday July 12, 2022
Title: Tuesday
Status: pending
Warmup: Mixed Modal Map 9 Assessment
A) Mixed Work: 40 Minute Amrap
15 Burpees
30 Abmat Sit Ups
45 Russian KBS
60 Prisoner Box Step Ups
75 Double Unders
rest/walk 4 minutes after each round
Wednesday July 13, 2022
Title: Wednesday
Status: pending
Warmup: High load bend + push
A) BEND + PUSH: 25 Minute Cap
5 or Amrap
@20X1; 5 Deadlift
rest 60-120s
@20X1; 5 Bench Press
rest 60-120s
B) squat + pull w/breathing: 10 Minute Amrap
6/Side Single Arm KB Squat Clean
6/side Single Arm Row
10 No Push Up Burpees
notes
*if too complex – SA KB Squat
Thursday July 14, 2022
Title: Thursday
Status: pending
Warmup: Mixed Cyclical Biased
A) Mixed Cyclical: 40 Minute BIke for calories
*stop every 25 Calories and perform a 100yd Farmers Carry and 200yd Run
note
-let the calories roll up
Friday July 15, 2022
Title: Friday
Status: pending
Warmup: Muscle Endurance / BW
A) Vertical Push + Pull: 12 Minute Amrap
8/side Single Arm Arnold Z-Press
12-15 DB or KB Dead Bug Pullovers
rest 60-90s
B) Move – Lower Body: 20 Minute Amrap
30′ Bodyweight Lunge
30′ Walking Staggered KB Swing
30′ Bear Crawl
30′ Run
30′ Front Rack Carry
30′ Run
rest 60s
Saturday July 16, 2022
Title: Saturday
Status: pending
Warmup: Long Mixed Cyclical or Mixed Modal
A) Mixed Work – Long Easy: 13 Minute Amrap
30 Cal Row
10 Bodyweight Turkish Get Ups
+
directly into
+
13 Minute Amrap
50yd/arm SA Front Rack Carry
30s Wall Sit
10 No Push Up Burpees
+
directly into
+
13 Minute Amrap
200m Run
20 Box Step up and Over
Sunday July 17, 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 10