Blog Search

Programming 8.15 – 8.21

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-08-15
End Date: 2022-08-21

Monday August 15, 2022
Title: Monday
Status: pending

Warmup: Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at

A) Dynamics; Bend: EMOM x 10 Minutes
Choose a Dynamic Bend Variation

VARIATIONS
2 Power Cleans
3 Hang Power Cleans
4 Hang Muscle Cleans
8 Russian KBS


B) Mixed Aerobic; Cyclical + Lunge + Core: For Time
8.10.12.14
Cal Bike
DB Reverse Lunge *tough weight
No Push Up Burpee


Tuesday August 16, 2022
Title: Tuesday
Status: pending

Warmup: Coaches are going to integrate double under skill work into their warm up

A) Mixed Map 9: 30 minute AMRAP @ sustained pace
20 Bike
30 Air Squats
20 Knees to Elbows
20 cal Airbike
30 Russian Kettlebell Swings
20 Burpees


Wednesday August 17, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Horizontal Push + Vertical Pull: 3 Sets
@20X1; x10 Bench Press; rest 90-120s
@20X1; x8-10 Pull Variation; rest 90-120s

VARIATIONS
@20X1; x8-10 Strict Pull Up
@50A3; x3-4 Eccentric Pull Up
@20X1; x8-10 Single Arm DB Row

B) Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull: 10 Unbroken Dip Variation
250m Row @ damper 10; tough effort
rest 2 minutes
x 5 Sets

Ring Dip, Strict Dip, Weighted Bench Dip, Bench Dip


Thursday August 18, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Mixed Cyclical Map 7: 10 Minute Clock
1600m Row
Run max distance in time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
1k Run
Bike max distance in time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
Bike 3 miles
Max Double unders in time remaining


Friday August 19, 2022
Title: Friday
Status: pending

Warmup: Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at

A) Dynamics; Squat: EMOM x 8 Minutes
Choose a Dynamic Squat Variation

VARIATIONS
2 Full Clean
3 Hang Cleans
4 Front Squats
8 Goblet Squats
B) Bend + Core: 12 Minute Amrap
@30X1; 8 Dual KB or DB Sumo Deadlift
x30-45s Weighted Front Plank
rest 90s

C) Squat + Core: 12 Minute Amrap
@30X1; 8 Cyclist Goblet Squat
10 UB Toes to Bar
rest 90s

*Toes to bar, Knee to elbow, V-up, Tuck Up
*stack heels up on 25-45 (whatever is comfortable)


Saturday August 20, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Long Team – Movement Solutions: Teams of 2-3
30 Minute Amrap
50 Cal Bike
2200lbs – Ground to Overhead
30 Over the Box


Sunday August 21, 2022
Title: Sunday
Status: pending

Warmup: Some Rope climb skill work will be included today

A) Vertical Push + Horizontal Pull: 3 Sets
@20X1; x10 Strict Press; rest 90-120s
@20X1; x10 Bent Over DB Row; rest 90-120s


B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 7 Minute Amrap
10 Push Ups
1 Rope Climb
10 Cal Bike
+
rest/walk 3 minutes
+
7 Minute Amrap
10 Burpees
1 Rope Climb
30 Double Unders


Programming 8.8 – 8.14

By: 0

Monday August 8, 2022
Title: Monday
Status: pending

Warmup: Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at

A) Dynamics; Bend: EMOM x 10 Minutes
Choose a Dynamic Bend Variation

VARIATIONS
2 Power Cleans
3 Hang Power Cleans
4 Hang Muscle Cleans
8 Russian KBS


B) Mixed Aerobic; Cyclical + Lunge + Core: 15 Minute Amrap
2 Mile Echo BIke
30 Goblet Reverse Lunges
100yd Farmers Carry


Tuesday August 9, 2022
Title: Tuesday
Status: pending

Warmup: Coaches are going to integrate double under skill work into their warm up

A) Mixed Aerobic; Movement Solutions: 30 Minute Amrap
200m Run
30 Double Unders
12 Over the Box
rest/walk 90s

See video for notes on over the box


Wednesday August 10, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Horizontal Push + Vertical Pull: 3 Sets
@20X1; x10 Bench Press; rest 90-120s
@20X1; x8-10 Pull Variation; rest 90-120s

VARIATIONS
@20X1; x8-10 Strict Pull Up
@50A3; x3-4 Eccentric Pull Up
@20X1; x8-10 Single Arm DB Row

B) Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull: 10 Ring Dips
250m Row @ damper 10
rest 2 minutes
x 5 Sets


Thursday August 11, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Mixed Cyclical: 90s Bike
90s Rest
x6 Sets
+
rest/walk 5 minutes
+
90s Run
90s Rest
x 6 Sets


Friday August 12, 2022
Title: Friday
Status: pending

Warmup: Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at

A) Dynamics; Squat: EMOM x 8 Minutes
Choose a Dynamic Squat Variation

VARIATIONS
2 Full Clean
3 Hang Cleans
4 Front Squats
8 Goblet Squats
B) Bend + Core: 12 Minute Amrap
@30X1; 8 Dual KB or DB Sumo Deadlift
x30-45s Weighted Front Plank
rest 90s

C) Squat + Core: 12 Minute Amrap
@30X1; Cyclist Goblet Squat
6 Arms Only Inchworms
rest 90s


Saturday August 13, 2022
Title: Saturday
Status: pending

A) MAP 10: 4 Sets
3 Minutes at each – conversational pace
Row
Bike
Jog
Walk


Sunday August 14, 2022
Title: Sunday
Status: pending

Warmup: Some Rope climb skill work will be included today

A) Vertical Push + Horizontal Pull: 3 Sets
@20X1; x10 Strict Press; rest 90-120s
@20X1; x10 Bent Over DB Row; rest 90-120s
B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 10 Minute Amrap
10 Push Ups
1 Rope Climb
30 Double Unders


Programming 8.1 – 8.7

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-08-01
End Date: 2022-08-07

Monday August 1, 2022
Title: Monday
Status: pending

Warmup: High load squat + pull
Week 11/12
A; assessment

A) SQUAT + PULL: 20 Minute Amrap until you reach a max
3 Front Squats
rest 60s-120s
3 Strict Weighted Pull Ups or Max Strict Pull Ups
rest 60-120s

Option 2; see video for context
20 Minute Amrap
6-8 Front Squats
rest 60s-90s
6-8 Ring Rows
rest 60-90s
B) bend + push: 10 Minute Amrap
200yd Run
10/arm Single Arm DB Hang Muscle Clean to Push Press


Tuesday August 2, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9(ish)
A; Assessment – beat your score from 11 weeks ago

A) Mixed Work: 40 Minute Amrap
10 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
100yd Farmers Carry


Wednesday August 3, 2022
Title: Wednesday
Status: pending

Warmup: High load bend + push
A; assessment
B; go heavier than last week if possible and faster on the row and overall

A) BEND + PUSH: 20 Minute Amrap until you reach a max
3 Deadlift
rest 60s-120s
3 Bench Press
rest 60-120s

Option 2; see video for context
20 Minute Amrap
6-8 Deadlift
rest 60s-90s
6-8 Bench Press
rest 60-90s
B) squat + pull w/breathing: 3 Sets
12 UB Dual KB Front Squats; heavy
250m Row @ damper 10; tough effort
rest/walk 90-120s+


Thursday August 4, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased
A; work on pacing – all set sustianable pace

A) Mixed Cyclical: 45 Minute Amrap at conversational pace – easy
200yd Run
25/20 Cal Bike
200yd Run
100 Single Unders
200yd Run
20/15 Cal Row


Friday August 5, 2022
Title: Friday
Status: pending

Warmup: Upper + KB Grind
A; Beat last week

A) Vertical Push + Horizontal Pull: 15 Minute Amrap
15 Dual Arm Arnold Z-Press
rest 60s
15 Bent Over Barbell Rows
rest 60-90s
B) Move – KB Grind: 15 Minute Amrap
30′ Bear Crawl w/KB Drag
60′ Run
30′ Walking KB Swing
60′ Run
60′ Goblet Carry
60′ Run


Saturday August 6, 2022
REST DAY
Status: pending


Sunday August 7, 2022
Title: Sunday
Status: pending

Warmup: Assessment

A) Mixed Modal Volume Practice: 18 Minute 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


Programming 7.25 – 7.31

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-07-25
End Date: 2022-07-31

Monday July 25, 2022
Title: Monday
Status: pending

Warmup: High load squat + pull
Week 10/12
A; beat last week

A) SQUAT + PULL: 20 Minute Amrap
3 Front Squats; heavy
5 Strict or Weighted Pull Ups
9/Side Single Arm Elbowing Row
rest 2-3 minutes

*bands are allowed
B) bend + push: 10 Minute Amrap
30 Cal Bike
15/arm Single Arm DB Hang Muscle Clean to Push Press
400yd Run
15/arm Single Arm DB Hang Muscle Clean
30 Push Ups


Tuesday July 26, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9(ish)
A;work on pacing here – all sets sustainable pace

A) Mixed Work: 40 Minute Amrap
10 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
100yd Farmers Carry
rest 60s between sets


Wednesday July 27, 2022
Title: Wednesday
Status: pending

Warmup: High load bend + push
A; beat last week
B; get the work done, tough efforts

A) BEND + PUSH: 20 Minute Amrap
3 Deadlift
5 Bench Press
12-15 Banded Tricep Extensions
rest 2-3 minutes
B) squat + pull w/breathing: 3 Sets
12 UB Dual KB Front Squats; heavy
250m Row @ damper 10; tough effort
rest/walk 90-120s+


Thursday July 28, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased
A; work on pacing – all set sustianable pace

A) Mixed Cyclical: 45 Minute Amrap
600yd Run
25/20 Cal Bike
100 Single Unders
20/15 Cal Row


Friday July 29, 2022
Title: Friday
Status: pending

Warmup: Upper + KB Grind
A; Beat last week

A) Vertical Push + Pull: 12 Minute Amrap
8 Dual Arm Arnold Z-Press
10 DB or KB Dead Bug Pullovers
30-60s Active Hang or 15-20s Single Arm Hang/side
B) Move – KB Grind: 20 Minute Amrap
30′ Bear Crawl w/KB Drag
30′ Walking KB Swing
60′ Goblet Carry
180′ Run
rest 60s


Saturday July 30, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal
A; work on pacing

A) Mixed Work – (Mixed Density): ALL SETS AT A SUSTAINED PACE

10 Minute Amrap
10 KB Turkish Get Ups
30 Wall Balls
+
rest/walk 2 minutes
+
10 Minute Amrap
25/20 Cal Assault Bike
50 Double Unders
+
rest/walk 2 minutes
+
10 Minute Amrap
30 SA DB Box Step Up
40 Abmat Sit Ups


Sunday July 31, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
3 Sets
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
rest 2 minutes

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up


Programming 7.18 – 7.24

By: 0

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


Programming 7.11-7.17

By: 0

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


Programming 7.4 -7.10

By: 0

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

  1. @20X1; 7 Deadlift
  2. @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


Programming 6.27 – 7.3

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-06-27
End Date: 2022-07-03

Monday June 27, 2022
Title: Monday
Status: pending

Warmup: High Load LB – FBR

week 6/12

A) Squat + Pull – 20 min: EVERY 2:00 x 5 Sets ea

  1. @20X1; 7 Front Squats
  2. @20X1; 7 Bent Over DB Row
    B) Bend + Push – 20 min: EVERY 2:00 x 5 Sets ea
  3. @20X1; 7 Deadlift
  4. @20X1; 7 Dumbbell Bench Press

Tuesday June 28, 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 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
40 Prisoner Box Step Ups
30 Russian KBS
20 Abmat Sit Ups
10 Burpees
Max Farmers Carry in time remaining
rest/walk 5 minutes
x 3 Sets


Wednesday June 29, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB – FBR

A) Squat + Pull – 20 Min: EVERY 2:00 x 5 Sets ea

  1. @20X1; 7 Goblet Squat or Dual KB Front Squat
  2. @20X1; 7 bent Over Barbell Row
    B) Bend + Push – 20 Min: EVERY 2:00 x 5 Sets ea
  3. @20X1; 7 DB RDL
  4. @20X1; 7 Bench Press

Thursday June 30, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work – MAP 7 (Mixed Cyclical): 4 Minute Run
3 Minute Row
2 Minute Bike
1 Minute Double Unders or single Unders
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets


Friday July 1, 2022
Title: Friday
Status: pending

Warmup: Bodyweight Biased FBR + Accessory

A1) Push Up: *Start with something you can do 20 reps with
xMax; rest 60s
A2) Ring Row: *Start with something you can do 20 reps with
xMax; rest 60s
x 4 Sets
B) Lower Body Muscle Endurance: 15 Minute Amrap
10 Air Squats
10 American KBS
10 Walking Lunges
10 American KBS
10 Step Ups
10 American KBS
rest 60s


Saturday July 2, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work – Long Easy: 4 sets
2 Minute @ each
Turkish Get Up
Single Arm Farmers Carry *switch hands every 25yd
Run
No Push Up Burpee Box Step up and Over
Row


Sunday July 3, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20″
rest 30s
12 Shoulder to Overhead 115#/75#
rest 30s
9 Toes to Bar
rest 30s

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up


Programming 6.20 – 6.26

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2022-06-20
End Date: 2022-06-26

Monday June 20, 2022
Title: Monday
Status: pending

Warmup: High Load LB – FBR

week 5/12

A) Squat + Pull – 20 min: EVERY 2:00 x 5 Sets ea

  1. @20X1; 10 Front Squats
  2. @20X1; 10 Bent Over DB Row
    B) Bend + Push – 20 min: EVERY 2:00 x 5 Sets ea
  3. @20X1; 10 Deadlift
  4. @20X1; 10 Dumbbell Bench Press

Tuesday June 21, 2022
Title: Tuesday
Status: pending

Warmup: Long Mixed Work

A) Mixed Work – MAP 7 (Constance Variance): 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
+
10 Minute Amrap
50yd Farmers Carry
25 Double Unders
20 Prisoner Box Step Ups
15 Russian KBS
10 Abmat Sit Ups
5 Burpees
+
rest/walk 5 minutes
+
10 Minute Amrap
5 Burpees
15 Russian KBS
25 Double Unders
10 Abmat Sit Ups
50yd Farmers Carry
20 Prisoner Box Step Ups

*work on consistency across sets here


Wednesday June 22, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB – FBR

A) Squat + Pull – 20 Min: EVERY 2:00 x 5 Sets ea

  1. @20X1; 10 Goblet Squat or Dual KB Front Squat
  2. @20X1; 10 bent Over Barbell Row
    B) Bend + Push – 20 Min: EVERY 2:00 x 5 Sets ea
  3. @20X1; 10 DB RDL
  4. @20X1; 10 Bench Press

Thursday June 23, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work – MAP 7: 4 Minute Bike
3 Minute Run
2 Minute Row
1 Minute JR Singles
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets


Friday June 24, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR + Accessory

A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 DB Step Ups
12-15 Barbell curls
20-30s Single Arm Plank/side

B) Bend + Push + Core 17:30: 17:30 Minute Amrap
20 UB American KBS
15-20 Tricep Extensions
15-20 KB Glute Bridge


Saturday June 25, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work – Long Easy: 45 Minute Amrap @ easy pace
16 Alternating Turkish Get Ups
13 No Push Up Burpee Step Ups
160 Single Unders
120yd Farmers Carry *20yd increments


Sunday June 26, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20″
rest 30s
12 Shoulder to Overhead 115#/75#
rest 30s
9 Toes to Bar
rest 30s

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up


Programming 6.13 – 6.19

By: 0

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

  1. @20X1; 7 Front Squats
  2. @20X1; 7 Bent Over DB Row
    B) Bend + Push – 20 min: EVERY 2:30 x 4 Sets ea
  3. @20X1; 7 Deadlift
  4. @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

  1. @20X1; 7 Goblet Squat or Dual KB Front Squat
  2. @20X1; 7 bent Over Barbell Row
    B) Bend + Push – 20 Min: EVERY 2:30 x 4 Sets ea
  3. @20X1; 7 DB RDL
  4. @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