Programming 7.18 – 7.24
Workout Log: CFSB – Class Programming
Start Date: 2022-07-18
End Date: 2022-07-24
Monday July 18, 2022
Title: Monday
Status: pending
Warmup: High load squat + pull
Week 9/12
A) SQUAT + PULL: 20 Minute Amrap
3 Front Squats; heavy
5 Strict or Weighted Pull Ups
9 Single Arm DB Row/side
rest 2-3 minutes
*bands are allowed
B) bend + push: 10 Minute Amrap
200m Run
5 Single Arm DB Hang Muscle clean to Push Press
10 Cal Bike
5 Single Arm DB Hang Muscle clean to Push Press
Tuesday July 19, 2022
Title: Tuesday
Status: pending
Warmup: Mixed Modal Map 9
*smooth and sustainable
A) Mixed Work: 45 Minute Amrap
10 Burpee Box Jump Overs
20 Tuck ups
30 American KBS
40 Prisoner Reverse Lunges
50 Double Unders
100yd Farmers Carry
rest/walk 2 minutes after each round
Wednesday July 20, 2022
Title: Wednesday
Status: pending
Warmup: High load bend + push
A) BEND + PUSH: 20 Minute Amrap
3 Deadlift
5 Bench Press
9 Push Ups
rest 2-3 minutes
B) squat + pull w/breathing: 10 Minute Amrap
6/Side Single Arm KB Squat
Max KB Double Hand Curl *same weight
10 No Push Up Burpees
Thursday July 21, 2022
Title: Thursday
Status: pending
Warmup: Mixed Cyclical Biased
A) Mixed Cyclical: 45 Minute Amrap
30/25 Cal Bike
100yd Farmers Carry
30/25 Cal Row
50 Low Box Step Ups
400yd Run
Friday July 22, 2022
Title: Friday
Status: pending
Warmup: Muscle Endurance / BW
A) Vertical Push + Pull: 12 Minute Amrap
10 Dual Arm Arnold Z-Press
12-15 DB or KB Dead Bug Pullovers
30-60s Active Hang
B) Move – Lower Body: 20 Minute Amrap
30′ Front Rack Carry
30′ Bear Crawl
30′ Run
30′ Walking Staggered KB Swing
30′ Bear Crawl
30′ Run
rest 60s
Saturday July 23, 2022
Title: Saturday
Status: pending
Warmup: Long Mixed Cyclical or Mixed Modal
A) Mixed Work – Long Easy Pace: 13 Minute Amrap
4 Turkish Get Ups
8 Air Squats
16 Cal Row
+
directly into
+
13 Minute Amrap
50yd Dual KB Front Rack Carry
8 No Push-Up Burpees
150yd Run
50yd Walk
+
directly into
+
13 Minute Amrap
10 Cal Bike
20 Box Step up and Over
30s Wall Sit
Sunday July 24, 2022
Title: Sunday
Status: pending
A) Mixed Modal Volume Practice: 30 Minute Amrap
2 Sets
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 17