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Programming 5.23 – 5.29

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-05-23
End Date: 2022-05-29

Monday May 23, 2022
Title: Monday
Status: pending

Warmup: Get right into this – it is 40 minutes of work

A) Bodyweight Accumulation + Run Work: 5 Minute Run
+
directly into
+
5 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
x 4 Sets


Tuesday May 24, 2022
Title: Tuesday
Status: pending

Warmup: High Load LB – FBR

A) Squat + Pull – 20 min: EVERY 2:30 x 4 Sets ea

  1. @20X1; 10 Front Squats
  2. @20X1; 10 Bent Over DB Row
    B) Bend + Push – 20 min: EVERY 2:30 x 4 Sets ea
  3. @20X1; 10 Barbell RDL
  4. @20X1; 10 Dumbbell Bench Press

Wednesday May 25, 2022
Title: Wednesday
Status: pending

Warmup: Mixed Modal

A) Mixed Work: 10 Minute Amrap
20 Cal Assault Bike
100yd Farmers Carry
10 Burpees
+
rest/walk 5 minutes
+
10 Minute Amrap
25 Double Unders
30 Step Ups
25 Double Unders
15 Russian KBS
+
rest/walk 5 minutes
+
10 Minute Amrap
300m Row
15 Abmat sit Ups
10 Ball Slams

*if over 15 people; sub ski or run


Thursday May 26, 2022
Title: Thursday
Status: pending

Warmup: High Load UB – FBR

A) Squat + Pull – 20 min: EVERY 2:30 x 4 Sets ea

  1. @20X1; 10 Goblet Squat
  2. @20X1; 10 bent Over Barbell Row
    B) Bend + Push – 20 min: EVERY 2:30 x 4 Sets ea
  3. @20X1; 10 DB RDL
  4. @20X1; 10 Bench Press

Friday May 27, 2022
Title: Friday
Status: pending

Warmup: Long Mixed Cyclical

A) Mixed Cyclical: 45 Minute Amrap @ easy pace
10 Cal Bike
10 Cal Row
10 No Push Up Burpees
200yd Run
4 Alternating Turkish Get Ups
30yd/arm SA Front Rack Carry/side


Saturday May 28, 2022
Title: Saturday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 15 Min: 15 Minute Amrap
20 Walking Lunges
10-15 Ring Rows
30-60s Front Plank on Elbows
B) Bend + Push + Core 15 Min: 15 Minute Amrap
20 Banded Glute Bridge
10-15 Push Ups
20 Alternating Front to Side Plank


Sunday May 29, 2022
Title: Sunday
Status: pending

Warmup: Full MAP 10 – chilled pace

A) Mixed Work – easy pace: 1 Minute @ each x 10 Sets
Bike
Crawl
JR singles
Row
Med Ball or Goblet Carry

Programming 5.6-5.22

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-05-16
End Date: 2022-05-22

Monday May 16, 2022
Title: Monday
Status: missed

Warmup: Get right into this – it is 40 minutes of work

A) Bodyweight Accumulation + Run Work: 10 Minute Amrap
450yd Run
50yd Walk
+
directly into
+
10 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
x 2 Sets


Tuesday May 17, 2022
Title: Tuesday
Status: missed

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
Work up to a 3rm
OR
@20X1; 5×5; rest 90-120s
B) Bench Press: *15 Minute cap
Work up to a 3rm
OR
@20X1; 5×5; rest 90-120s
C) Core Work: 150yd Farmers Carry
*choose something tough – something you can carry for a hard 50yd, every time you set it down, rest 30s and pick it back up


Wednesday May 18, 2022
Title: Wednesday
Status: missed

Warmup: coaches choice

A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@2110; x3

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
10 Minute Amrap
50 American KBS
50 Reverse Lunges
50 No Push Up Burpees
250 Single Unders

COMPLEX
10 Minute Amrap
30 Burpees Over Bar *lateral, two foot jump
20 Hang Power Snatch @ 55-65% of PS
100 Double Unders or 300 Single Unders


Thursday May 19, 2022
Title: Thursday
Status: missed

Warmup: Coaches Choice

A) Back Squat: 15 Minute Cap
Work up to a 3rm
OR
@20X1; 5×5; rest 2 minutes

B) Vertical Pulling: 15 Minute Cap

Weighted Pull Up 1rm
OR
4xMax Reps strict pull up no band
OR
5×8-10 Ring Rows
C) Core Work: 6 Minute Amrap
Max Kipping toes to bar
or
Max Sit Ups


Friday May 20, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don’t move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets

2 Hang Power Clean (work up to a 2rm across the sets)
OR
4-6 Hang Muscle Clean
C) Mixed UB – Teams of 2 – I go, you go (rounds): *start in reverse on even rounds

SIMPLE
12 Minute Amrap
12 Cal Assault Bike
9 Bent Over DB Row *tough
6 Strict Press or Push Press *pulled from the floor

COMPLEX
12 Minute Amrap
15 Calorie Row @ damper 10; tough
10 Push Ups
5 Push Jerk *pulled from floor


Saturday May 21, 2022
Title: Saturday
Status: pending

A) Mixed MAP 5: 3 Minute Amrap
40.30.20.10 Shuttle
16 Alternating Hang DB/KB Snatch
90s Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Burpees
*every 10 burpees stop and perform 10 Cal Bike, let the cals roll up
90s Rest
x 4 Sets

*you’ll start with the bike this week


Sunday May 22, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time – 12 Minute Cap
80yd Plate Push
30 Russian KBS
30 Box Jump w/SD
10 Double Push Up Burpees
10 Wall Walks
30/25 Cal AB
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk


Programming 5.9 – 5.15

By: 0

Monday May 9, 2022
Title: Monday
Status: pending

Warmup: This is 52 minutes of work, you’ll get in and get right after it, work on pacing for the 20 minute amrap in the middle

A) Bodyweight Accumulation + Run Work: 75s Run
30s Walk
x 8 Sets
+
rest/walk 2 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
+
rest/walk 2 minutes
+
75s Run
30s Walk
x 8 Sets


Tuesday May 10, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
Work up to a 5rm
OR
@20X1; 5×5; rest 90-120s
B) Bench Press: *15 Minute cap
Work up to a 5rm
OR
@20X1; 5×5; rest 90-120s
C) Core Work: 8 Minute Amrap
50yd Dual KB Front Rack Carry
25 Yd Dual Arm Farmers Carry
20 Abmat Sit Ups


Wednesday May 11, 2022
Title: Wednesday
Status: pending

Warmup: coaches choice

A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@3110; x5

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
10 Minute Amrap
14 American KBS
14 Reverse Lunges
14 No Push Up Burpees
100 Single Unders

COMPLEX
10 Minute Amrap
10 Burpees Over Bar *lateral, two foot jump
8 Hang Power Snatch @ 55-65% of PS
50 Double Unders


Thursday May 12, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 15 Minute Cap
Work up to a 5rm
OR
@20X1; 5×5; rest 2 minutes

B) Vertical Pulling: 15 Minute Cap

Weighted Pull Up 3rm
OR
4xMax Reps strict pull up no band
OR
5×8-10 Ring Rows
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists
30s Hollow Hold Variation (bent or long)


Friday May 13, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don’t move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets

3 Hang Power Clean
OR
4-6 Hang Muscle Clean

*start at the bar – only move up if technique is sound
C) Mixed UB – Teams of 2 – I go, you go (rounds): SIMPLE
12 Minute Amrap
12 Cal Assault BIke
9 Bent Over DB Row *tough
6 Strict Press or Push Press *pulled from the floor

COMPLEX
12 Minute Amrap
15 Calorie Row @ damper 10; tough
10 Push Ups
5 Push Jerk *pulled from floor


Saturday May 14, 2022
Title: Saturday – WalkMS
Status: pending

A) Walk MS!: We’re closed for WalkMS today!


Sunday May 15, 2022
Title: Sunday – WODMS
Status: pending

A) WODMS: Come in for Wodms today!


Programming 5.2 – 5.8

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-05-02
End Date: 2022-05-08

Monday May 2, 2022
Title: Monday
Status: pending

Warmup: The run is the warm up here! you can build across sets if you’d like

A) Bodyweight Accumulation + Run Work: 1 Minute Run
30s Walk
x 16 Sets
+
rest/walk 5 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats


Tuesday May 3, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
@20X1; 5×5; rest 90-120s
B) Bench Press: *15 Minute cap
@20X1; 5×5; rest 90-120s
C) Core Work: 8 Minute Amrap
50yd Dual KB Front Rack Carry
25 Yd Dual Arm Farmers Carry

*use the same weight across the board


Wednesday May 4, 2022
Title: Wednesday
Status: pending

Warmup: coaches choice

A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@3131; x2-3

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
13 Minute Amrap
100 Single Unders
14 No Push Up Burpees
14 Reverse Lunges
14 American KBS
rest 30s

COMPLEX
13 Minute Amrap
50 Double Unders
8 Hang Power Snatch @ 55-65% of PS
10 Burpees Over Bar *lateral, two foot jump
rest 30s


Thursday May 5, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 18 Minute Cap
@20X1; 5×5; rest 2 minutes

B) Strict Pull Up: @20X1; 4×7; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@20X1; 7×7; rest 60s
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists


Friday May 6, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don’t move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets
2 Hang Power Clean @ 21X0

*start at the bar, you only move up if you can nail both the positions and the tempo
C) Mixed UB – Teams of 2 – I go, you go (rounds): SIMPLE
12 Minute Amrap
6 Strict Press or Push Press *pulled from the floor 9 Bent Over DB Row *tough
12 Cal Assault BIke

COMPLEX
12 Minute Amrap
5 Push Jerk *pulled from floor
10 Push Ups
15 Calorie Row @ damper 10; tough


Saturday May 7, 2022
Title: Saturday
Status: pending

A) Mixed MAP 5: 3 Minute Amrap
300yd Shuttle
30 Alternating Hang DB/KB Snatch
90s Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 20 cals stop and perform
10 Burpees
90s Rest
x 4 Sets

*you’ll start with the bike this week


Sunday May 8, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time – 10 Minute Cap
10 Double Push Up Burpees
10 Wall Walks
30/25 Cal AB
60yd Plate Push
30 Box Jump w/SD
30 Russian KBS
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk


Programming 4.25 – 5.1

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-04-25
End Date: 2022-05-01

Monday April 25, 2022
Title: Monday
Status: missed

Warmup: The run is the warm up here! you can build across sets if you’d like

A) Bodyweight Accumulation + Run Work: 1 Minute Run
45s Walk
x 16 Sets
+
rest/walk 5 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 30s


Tuesday April 26, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
@3111; 5×3; rest 90-120s
B) Bench Press: *15 Minute cap
@3111; 5×3; rest 90-120s
C) Core Work: 8 Minute Amrap
25yd/arm Single Arm Farmers Carry
50yd Goblet Carry


Wednesday April 27, 2022
Title: Wednesday
Status: pending

Warmup: coaches choice

A) Snatch [Positions: Overhead Squat
10 Sets
Every 90s
@3232; x2-3

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
13 Minute Amrap
50 Single Unders
10 No Push Up Burpees
10 Reverse Lunges
10 American KBS
50 Single Unders
rest 30s

COMPLEX
13 Minute Amrap
4 Hang Power Snatch @ 55-65% of PS
10 Burpees Over Bar *lateral, two foot jump
4 Hang Power Snatch @ 55-65% of PS
50 Double Unders
rest 30s


Thursday April 28, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 18 Minute Cap
@3111; 7.7.5.5.3.3; rest 2 minutes

B) Strict Pull Up: @3111; 4×7; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@3111; 7×7; rest 60s
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists


Friday April 29, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don’t move past 45% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets
3 Hang Power Clean @ 32X0

*start at the bar, you only move up if you can nail both the positions and the tempo
C) Mixed UB – Teams of 2 – I go, you go (rounds): SIMPLE
12 Minute Amrap
5 Strict Press or Push Press *pulled from the floor
10 Step Ups
15 Cal Assault BIke

COMPLEX
12 Minute Amrap
5 Push Jerk *pulled from floor
10 Box Jumps w/SD
15 Calorie Row @ damper 10; tough


Saturday April 30, 2022
Title: Saturday
Status: pending

20 Minute Amrap
10 Burpees each
*while partner holds a goblet position
10 Cal Bike each
*while partner holds a plank
20 Russian KBS
*while partner holds a wall sit


Sunday May 1, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time – 10 Minute Cap
30/25 Cal AB
30 Box Jump w/SD
10 Double Push Up Burpees
30 Russian KBS
10 Wall Walks
60yd Plate Push
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk


Programming 4.18 – 4.24

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-04-18
End Date: 2022-04-24

Monday April 18, 2022
Title: Monday
Status: pending

Warmup: The run is the warm up here! you can build across sets if you’d like

A) Bodyweight Accumulation + Run Work: 1 Minute Run *10yd shuttles 🙁
30s Walk
x 12 Sets
+
rest/walk 7 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 45s


Tuesday April 19, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *18 Minute cap
@3111; 5×5; rest 90-120s
B) Bench Press: *18 Minute cap
@3111; 5×5; rest 90-120s
C) Core Work: 10 Minute Amrap
50yd Farmers Carry
20 Med Ball Sit Ups


Wednesday April 20, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice you’ll choose either practice or express today
+
Snatch RDL
Hang Snatch Pull
Hang Snatch High Pull

A) Snatch [Positions] – 15 Minute Cap: 5 Sets
3 Overhead Squats @ 3111

Build up to a heavy set for the day or practice
B) Mixed LB: PRACTICE
13 Minute Amrap
15 American KBS
15 No Push Up Burpees
90 Single Unders
rest 30s

EXPRESS
13 Minute Amrap
6 Hang Power Snatch @ 55-65% of PS
9 Burpees Over Bar *lateral, two foot jump
45 Double Unders
rest 30s


Thursday April 21, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 18 Minute Cap
@3111; 5×3; rest 2 minutes
B) Strict Pull Up: @3111; 4×7; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@3111; 7×7; rest 60s
C) Core Work: 10 Minute Amrap
50yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Ball Slams


Friday April 22, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice, you’ll choose either PRACTICE or EXPRESS today
+
Clean RDL
Hang Clean Pull
Hang Clean High Pull

A) Clean [Power] 15 Min: 5 Sets
5 Hang Power Clean @ 21X0

build up to a heavy set for the day or practice
B) Mixed UB – Teams of 2 – I go, you go (rounds): PRACTICE
15 Minute Amrap
10 Strict Press *pulled from floor
20 Cal Assault BIke

EXPRESS
15 Minute Amrap
10 Push Jerk *pulled from floor
20 Calorie Row @ damper 10; tough


Saturday April 23, 2022
Title: Saturday
Status: pending

A) Mixed MAP 6: 3 Minute Amrap
16 Alternating DB/KB Snatch
80yd Shuttle
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 10 cals stop and perform
10 Burpees
2 min Rest
x 4 Sets


Sunday April 24, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time – 10 Minute Cap
60yd Plate Push
10 Wall Walks
30 Russian KBS
10 Double Push Up Burpees
30 Box Jump w/SD
30/25 Cal AB
+
rest 5 minutes
+
3 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk


Programming 4.11 – 4.17

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-04-11
End Date: 2022-04-17

Monday April 11, 2022
Title: Monday
Status: pending

Warmup: The run is the warm up here! you can build across sets if you’d like

A) Bodyweight Accumulation + Run Work: 1 Minute Run *10yd shuttles 🙁
45s Walk
x 12 Sets
+
rest/walk 7 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 60s


Tuesday April 12, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
@3111; 4×3; rest 2 minutes
B) Bench Press: *15 Minute cap
@3111; 4×3; rest 2 minutes
C) Core Work: 13 Minute Amrap
90yd Farmers Carry
25 Abmat Sit Ups
45-60s Prisoner Superman Hold


Wednesday April 13, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice you’ll choose either practice or express today
+
Snatch RDL
Hang Snatch Pull
Hang Snatch High Pull

A) Snatch – 15 Minute: PRACTICE
3 Hang Muscle Snatch
5 Overhead Squat to a power position or full
rest 60s

EXPRESS
5 Heavy but pretty sets of the complex
1 Hang Snatch Above the knee
2 Hang Snatch below the knee
1 Snatch
B) Mixed LB: PRACTICE
13 Minute Amrap
10 American KBS
10 No Push Up Burpees
60 Single Unders

EXPRESS
13 Minute Amrap
6 TNG Power Snatch @ 50% of 1RM
6 Burpees Over Bar *lateral, two foot jump
30 Double Unders
rest 30s


Thursday April 14, 2022
Title: Thursday
Status: pending

A) Back Squat: @3111; 4×3; rest 2 minutes
B) Strict Pull Up: @3111; 4×7; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@3111; 7×7; rest 60s
C) Core Work: 13 Minute Amrap
90yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Ball Slams
5 Side Plank Rotations/side


Friday April 15, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice, you’ll choose either PRACTICE or EXPRESS today
+
Clean RDL
Hang Clean Pull
Hang Clean High Pull

A) Clean 15 Min: PRACTICE
3 Hang Muscle Clean
5 Front Squat to power Position or full
rest 60s

EXPRESS
5 Heavy but pretty sets of the complex
1 Hang Clean above the knee
2 Hang Clean below the knee
1 Clean
B) Mixed UB – Teams of 2 – I go, you go (rounds): PRACTICE
15 Minute Amrap
8 Strict Press *pulled from floor
30s Plank on Hands
15 Cal Assault BIke

EXPRESS
15 Minute Amrap
8 Push Press or Push Jerk *pulled from floor
15 Calorie Row @ damper 10; tough


Saturday April 16, 2022
Title: Saturday
Status: pending

A) Mixed MAP 6: 3 Minute Amrap
10 Alternating DB/KB Snatch
100yd Shuttle
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 10 cals stop and perform
5 Burpees
2 min Rest
x 4 Sets


Sunday April 17, 2022
Title: Sunday
Status: pending

Rest Day – Happy Easter Everyone!


Programming 4.4 – 4.10

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-04-04
End Date: 2022-04-10

Monday April 4, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Bodyweight Accumulation + Run Work: 15 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 60s
+
rest/walk 7 minutes
+
1 Minute Run *10yd shuttles 🙁
1 Minute Walk
x 10 Sets


Tuesday April 5, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: @3111; 4×5; rest 2 minutes
B) Bench Press: @3111; 4×5; rest 2 minutes
C) Core Work: 10 Minute Amrap
60yd Farmers Carry
15-20 Abmat Sit Ups
30s Prisoner Superman Hold


Wednesday April 6, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice, you’ll choose either PRACTICE or EXPRESS today

A) Snatch – 15 Minute: PRACTICE
3 Hang Muscle Snatch
3 Overhead Squat to a power position or full
rest 60-90s

EXPRESS
15 minutes to build to a heavy set of the complex
1 Hang Snatch Above the knee
1 Hang Snatch below the knee
1 Snatch
B) Mixed LB: PRACTICE
10 Minute Amrap
10 American KBS
10 No Push Up Burpees
60 Single Unders

EXPRESS
10 Minute Amrap
6 TNG Power Snatch @ 50% of 1RM
6 Burpees Over Bar *lateral, two foot jump
30 Double Unders
rest 30s


Thursday April 7, 2022
Title: Thursday
Status: pending

A) Back Squat: @3111; 4×5; rest 2 minutes
B) Strict Pull Up: @3111; 4×5; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@3111; 7×5; rest 60s
C) Core Work: 10 Minute Amrap
60yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Russian Twists


Friday April 8, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice, you’ll choose either PRACTICE or EXPRESS today

A) Clean 15 Min: PRACTICE
3 Hang Muscle Clean
3 Front Squat to power Position or full
rest 60-90s

EXPRESS
15 minutes to build to a heavy set of the complex
1 Hang Clean above the knee
1 Hang Clean below the knee
1 Clean
B) Mixed UB: PRACTICE
10 Minute Amrap
8 Strict Press *pulled from floor
30s Plank on Hands
10 Cal Assault BIke

EXPRESS
10 Minute Amrap
8 Push Press
10 Calorie Row @ damper 10; tough
rest 30s


Saturday April 9, 2022
Title: Saturday
Status: pending

A) Mixed MAP 6: 3 Minute Assault BIke
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
3 Burpees
6 Russian Kettlebell Swings
50yd Run
2 min Rest
x 4 Sets


Sunday April 10, 2022
Title: Sunday
Status: pending

A) Mixed Map 10: 9 Sets
1 Minute Row
1 Minute Bike
1 Minute Jump Rope
1 Minute Farmers Carry
1 Minute Run

this is an EMOM style, move that ass


Programming 3.28 – 4.3

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-03-28
End Date: 2022-04-03

Monday March 28, 2022
Title: Week 4/4 Monday – Mixed Modal
Status: pending

Warmup: Coaches Choice

A) Get the work done – 40 Minute Cap: 15/12 Cal Bike
10 KB Clean/side
rest 60s
15/12 Cal Row
6 Alternating Turkish Get Ups
rest 60s
15 Burpee Step Ups
rest 60s
x 4 Sets

*use the same KB or DB with cleans that you will for the TGU


Tuesday March 29, 2022
Title: Tuesday – FBR
Status: pending

Warmup: Coaches Choice

A) DL Squat + Pull: 5 Sets
90s to perform; @20X1; 6-8 KB/DB Goblet Squat
90s to perform; @20X1; 6-8 Standing Barbell Curl

*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 13 Minute Amrap
12-15 Push Ups
20 Front Rack Reverse Lunge
30-60s Hollow Hold Variation


Wednesday March 30, 2022
Title: Wednesday – Snatch/MAP 9 Mixed
Status: pending

A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic: 20 Minute Amrap
120 Jump Rope Singles or 40 Double Unders
20 Step Ups
15 No Push Up Burpees
10 Cal Assault Bike


Thursday March 31, 2022
Title: Thursday – FBR
Status: pending

Warmup: Coaches Choice

A) DL Bend + Push: 5 Sets
2 min to perform; @20X1; 6-8 Barbell RDL
2 min to perform; @20X1; 6-8 Dual KB/DB Floor Press

B) SL Squat + Pull + Core: 13 Minute Amrap
30 Alternating Single Leg Glute Bridge
15 Dead Bug Pullovers
10 4 Way Dead Bugs


Friday April 1, 2022
Title: Friday – Friday/MAP 9 Mixed
Status: pending

A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic – Mixed Modal: 20 Minute Amrap; high turnover
80yd Run
4/side Single Arm Devil Press
80yd Run
6/side Single Arm Thruster

OPTION 2
100yd Run
10 Alternating DB Snatch
8 Air Squats
6 Single Arm Push Press/side


Saturday April 2, 2022
Title: Saturday – FBR
Status: pending

Warmup: Coaches Choice

A) Squat + Pull: 5 Sets
@20X1; 10-12 Back Squat
@20X1; 10-12 Strict Pull Ups
rest 2 minutes

*if you can’t do the pull ups here without using more than 1 band, do a ring row
B) Push + Pull + Bend: 18 Minute Amrap
10 Push Press; rest 30s
8/side DB Elbowing Row rest 30s
15-20 Heavy Russian KBS; rest 30s

*pull the push press from the floor


Sunday April 3, 2022
Title: Sunday – MAP 10
Status: pending

A) MAP 10: 6 Sets
1 Minute BIke
1 Minute Walk
1 Minute Row
1 Minute Walk
1 Minute Sled Push
1 Minute Walk
1 Minute Run
1 Minute Walk


Programming 3.21 – 3.27

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-03-21
End Date: 2022-03-27

Monday March 21, 2022
Title: Week 3/4 Monday – Mixed Modal
Status: pending

Warmup: Coaches Choice

A) Get the work done – 45 minute cap: 500m Row
rest 60s
10 Alternating Turkish Get Ups
rest 60s
400yd Jog
rest 60s
50yd Bear Crawl
rest 60s
Accumulate 60s/side in a Side Plank
rest 60s
x 3 Sets

*outside, yes, it’s yds.


Tuesday March 22, 2022
Title: Tuesday – FBR
Status: pending

Warmup: Coaches Choice

A) DL Squat + Pull: 5 Sets
90s to perform; @20X1; 10-12 KB/DB Goblet Squat
90s to perform; @20X1; 10-12 Standing Barbell Curl

*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 15 Minute Amrap
20 DB Walking Lunges; rest 30s
12-15 Narrow Grip Tricep Push Ups; rest 30s
30-60s Hollow Hold Variation rest 30s


Wednesday March 23, 2022
Title: Wednesday – Snatch/MAP 9 Mixed
Status: pending

A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic: 20 Minute Amrap
150 Jump Rope Singles or 50 Double Unders
50 Step Ups
40 No Push Up Burpees
30 Cal Assault Bike


Thursday March 24, 2022
Title: Thursday – FBR
Status: pending

Warmup: Coaches Choice

A) DL Bend + Push: 5 Sets
2 min to perform; @20X1; 10-12 Barbell RDL
2 min to perform; @20X1; 10-12 Dual KB/DB Floor Press

B) SL Squat + Pull + Core: 15 Minute Amrap
6-8/side DB Step Up; rest 30s
15-20 Straight Arm Lat Pulldown; rest 30s
15-20 Sit Up Variation; rest 30s

*if you can’t perform the step ups with quality at a 90 degree angle, then don’t add DB


Friday March 25, 2022
Title: Friday – Friday/MAP 9 Mixed
Status: pending

A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic – Mixed Modal: 20 Minute Amrap; high turnover
100yd Run
10 Air squats
8 Single Arm Alternating Devil Press

OPTION 2
100yd Run
10 Alternating DB Snatch
10 Air Squat


Saturday March 26, 2022
Title: Saturday – FBR
Status: pending

Warmup: Coaches Choice

7 Push Press

7 Burpees

+

10 Cal Assault Bike

+

40yd Farmers Carry

I’ll explain on Saturday 🙂


Sunday March 27, 2022
Title: Sunday – MAP 10
Status: pending

A) MAP 10: 5 Sets
2 Minute BIke
2 Walk
2 Minute Row
2 Walk
2 Minute Amrap; 25yd sled push + 50yd jog
2 Minute Walk