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Programming 7.10 – 7.16

By: 0

Start Date: 2021-07-10
End Date: 2021-07-16

Saturday July 10, 2021
Title: Saturday

A) Notes: Some upper body resistance, and full body muscle endurance work!
B) UB Resistance – 16 Minute Cap to warm up and finish: Push Press @31X1; x7-9; rest 60s
DB Pullover @3110; x8-10; rest 60s
x 3-4 Sets
C) LB Mixed Modal Muscle Endurance: 4 Sets
20 Walking Lunges
20 Russian KBS
20 Step Ups
rest 60s between sets

*choose movements you can perform consistently and unbroken/smooth

—–

Sunday July 11, 2021
Title: Sunday

A) Gymnastics: 5 Sets
5 Jefferson Curls
15m Slow Bear Crawl -hips down
1-2 Somersaults

B) Odd Objects: Accumulate 30 D Ball or Sandbag over Shoulder
C) Core/Carries: 20 yard Front Rack Barbell Carry *tough
30-45s Ring Plank or Plank
x 6 Sets with a partner

—–

Monday July 12, 2021
Title: Monday

Warmup: Coaches Choice Warm Up

A) Notes: -Consider that this should feel like a 40 minute pace to properly train it
-score reps for each amrap individually
B) MAP 7 – LB Focused: 10 Minute Amrap
20 Cal Assault BIke or Row
15 Box Jumps with SD
9 TNG Deadlifts or TNG Power Cleans
rest/walk 4 Minutes
x 3 Sets

*Pre-req for Power Cleans here is being able to power clean your body weight, stick to around 40-55% of your 1rm

—–

Tuesday July 13, 2021
Title: Tuesday

Warmup: Coaches Choice Warm Up

A) Notes: -stick to the tempo, challenge what you’ve done over prior weeks
-score weight used for bench/row
B) UB Resistance – 30 Minute Cap: Medium Grip Bench Press @ 3111; x6-8; rest 60s
Bent Over Barbell Row @31X2; x6-8; rest 60s
x 3 Sets
+
directly into
+
Push Up or Ring Dip x 6-12; rest 60s
Ring Row x6-12; rest 60s
x 3 Sets
C) UB + Core: 10 Minute Amrap
1 Turkish Get Up/side *Tough
8-10 DB Curls
1 Turkish Get Up/side *Tough
12-20 Straight Legged Sit Ups

—–

Wednesday July 14, 2021
Title: Wednesday

Warmup: “See part A”

A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn’t need a warm up here – just dialing this in to make the isometrics a modification you can manage
-75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality – so transition with some intent here
-no score
B) MAP 10 – Isometric Focused: 6 Sets – on a 75s timer
Plank or Dead Bug
Slow Spin on Assault BIke
Jump Rope Singles
Row Easy
Side Plank (30s/side)
Walk or Jog

Row/AB; don’t write it on the whiteboard, but pay attention to your pace

—–

Thursday July 15, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

A) Notes: Lower body resistance here today, a decent amount of it
B1) Barbell RDL : x6-8; rest 60s
B2) Goblet Squat: x10-12; rest 90s between
x 4 Sets
C) Barbell Sumo Glute Bridge: 4×12-15; rest 60s between

*if this is too hard – perform as bodyweight
D) Hinge Pattern: for time
30 Calorie Row
30 Ball Slam
30 Russian KBS

*bias a hinge pattern here with the ball slam

—–

Friday July 16, 2021
Title: Friday

Warmup: Coaches choice warm up – throw a little Double under practice in there however

A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 5 – Cyclical Focused: 3 Minute Amrap
200m Run
30 Double Unders or 60 Singles
10 Calorie Assault BIke
1:30 Minute Rest
x 6 Sets

 

Programming 7.3 – 7.9

By: 0

Start Date: 2021-07-03
End Date: 2021-07-09

Saturday July 3, 2021
Title: Saturday
Status: pending

A) Notes: Some upper body resistance, and full body muscle endurance work!
B) Skills Practice: Skills practice
We’ll be covering skills and modifications in the warm up for
-strict press
-three point row
-walking lunges
-ring rows
-russian kbs
-push ups
-Format for the workout
C) UB Resistance – 16 Minute Cap to warm up and finish: Strict Press @31X1; x7-9; rest 60s
Three Point Row @31X1; x6-8; rest 60s
x 3 Sets
D) FB Muscle Endurance: Teams of 2 – 20 Minute Amrap
10 Walking Lunges
10 Ring Rows
10 Russian KBS
10 Push Ups

*you’ll perform the entire set of 10/10/10/10 before your partner goes.
*choose movements that can be performed unbroken AND smooth

E) FB Muscle Endurance – Advanced: Teams of 2 – 20 Minute Amrap
10 Dual DB or KB Front Rack Walking Lunge
10 Dual DB or KB Cleans
10 Burpees

*choose this option only if you know these movements already and can perform them well.
*you’ll perform the entire set of 10/10/10 before moving on, choose weights that are tough, but you’re able to perform them unbroken

—–

Sunday July 4, 2021
REST DAY
Status: pending

—–

Monday July 5, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Consider that this should feel like a 40 minute pace to properly train it
-score reps for each amrap individually
B) MAP 7 – LB Focused: 10 Minute Amrap
20 Cal Assault BIke or Row
15 Wall Balls
9 TNG Deadlifts
rest/walk 7 Minutes
x 3 Sets

—–

Tuesday July 6, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -stick to the tempo, challenge what you’ve done over prior weeks
-score weight used for bench/row
B) UB Resistance – 20 Minute Cap: Medium Grip Bench Press @ 3111; x6-8; rest 60s
Bent Over Barbell Row @31X2; x6-8; rest 60s
x 5 Sets
C) UB + Core: 12 Minute Amrap
1 Turkish Get Up/side *Tough
10 Ring Rows
1 Turkish Get Up/side *Tough
10 Abmat Sit Ups

—–

Wednesday July 7, 2021
Title: Wednesday
Status: pending

Warmup: “See part A”

A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn’t need a warm up here – just dialing this in to make the isometrics a modification you can manage
-75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality – so transition with some intent here
-no score
B) MAP 10 – Isometric Focused: 6 Sets – on a 75s timer
Slow Spin on Assault BIke
Plank or Dead Bug
Row Easy
Jump Rope Singles
Walk
Side Plank (30s/side)

—–

Thursday July 8, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: Lower body resistance here today, a decent amount of it
B) Barbell RDL : 3×6-8; rest 2 Minutes Between
C) Goblet Squat: 3×10-12; rest 90s between
D) Barbell Sumo Glute Bridge: 3×15-20; rest 60s between

*if this is too hard – perform as bodyweight
E) Hinge Pattern: For Time
15.10.5
Ball Slam
Russian KBS

*bias a hinge pattern here with the ball slam

—–

Friday July 9, 2021
Title: Friday
Status: pending

Warmup: Coaches choice warm up – throw a little Double under practice in there however

A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 5 – Cyclical Focused: 3 Minute Amrap
200m Run
30 Double Unders or 60 Singles
10 Calorie Assault BIke
3 Minute Rest
x 5 Sets

 

Programming 6.28 – 7.2

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2021-06-28
End Date: 2021-07-02

Monday June 28, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Notes: Intent here is to choose movements that you can move through without hesistation, without stopping. There shouldn’t be much “coaching” needed.
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-Russian Kettlebell Swings
-Walking Lunges
-Assault Bike setup and etiquitte
-Format for the workout
C) Map 7 Aerobic Work: Teams of 2
10 Minute Amrap

While Partner 1 is on the Assault Bike

Partner 2 Performs
10 Russian Kettlebell Swings
10 Alternating Reverse Lunges
10 Abmat Sit Ups

Once partner 2 is finished, they switch.

rest 5 minutes between sets
x 2 Sets

—–

Tuesday June 29, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Notes: Choose weights that allow you to follow along with the tempo and rep range
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-Bench Press
-Ring Row
-Turkish Get Up
-Drag Curl
-Format for the workout
C) UB Resistance – 20 Minute Cap: *warm up with the first 2 sets

Bench Press @3111; x6-8; rest 60s
Ring Row @3111; x6-8; rest 60s
x 5 Sets
D) UB / Core: 10 Minute Amrap
2 Turkish Get Ups/side
10 Barbell Drag Curls

—–

Wednesday June 30, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Notes: Think of this as 40 minutes at a 2 hour pace
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-bear crawl
-SA carries
-Assault Bike
-Row
-Format for the workout
C) Map 10 Aerobic Work: Teams of 2
I go you go
40 Minute Amrap
100 yard Jog
10yd Bear Crawl – hips down
10 Cal Assault Bike
20yd/arm Single Arm KB or DB Front Rack Carry
10 Cal Row
20yd/arm Single Arm KB or DB Farmers Carry
D) Map 10 Aerobic – if it rains: Teams of 2
I go you go
40 Minute Amrap
10 Cal Bike
20 Quadruped Shoulder Taps
10 Cal Bike
10 Single Arm Front Rack Step Ups *switch at 5
10 Cal Bike
10 Single Arm DB Step Ups *switch at 5

—–

Thursday July 1, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Notes: Lets practice some lower body squat and bend resistance today!
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-DB RDL
-Goblet squat
-Glute Bridge
-Ball Slam
-Format for the workout
C) Dumbbell RDL: 3×6-8; rest 90s between
D) Goblet Squat: 3×10-12; rest 90s between
E) Glute Bridge: 2×15-20; rest 60s between

*this can be loaded if bodyweight is too easy
F) Ball Slam: Max Reps in 1 Minute
rest 1 minute
x 3 Sets

—–

Friday July 2, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Notes: Aerobic work in a faster gear, stay consistent!
B) Skills Practice: Skills practice
We’ll be covering skills and modifications in the warm up for
-no push up burpees
-jog
-bike
-Format for the workout
C) Map 5 Mixed Modal: 3 Minute Amrap
5 No Push Up Burpees
100 yard jog
5 No Push Up Burpees
100 yard jog
Bike remaining time
3 Minute Rest
x 5 Sets

 

Programming 6.19 – 6.27

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2021-06-19
End Date: 2021-06-25

Saturday June 19, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
40 yard sled push or plate push
15/12 Cal Assault Bike
100 yard walk
40 yard dual KB Front Rack Carry
200m Run
100 yard walk

—–

Sunday June 20, 2021
Title: Sunday MAP 10
Status: pending

A) MAP 10: 8 Sets

2 Minute Amrap
5 No Push Up Burpees
10 Russian KBS
30 Yard Jog (15out/back)

2 Minute Amrap
20 yard bear crawl
Row Remaining Time

2 Minute Amrap
14 Step Ups
Assault BIke remaining time

—–

Monday June 21, 2021
Title: Monday
Status: pending

Warmup: Score back squat on whiteboard
Coaches Choice Warm Up

A) Snatch: Choose one based on your skill level.

15 minute time cap

A. Squat Development
@3311; 5×6-8 Overhead Squat; rest 60-90s between sets
*light weight focus on quality movement.

B. Snatch Expression – Strength Speed
Snatch 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Back Squat: Every 2:30 x 4 Sets
@20X1; x10-12
C) UB Strength: 12 Minute Amrap
4 Strict Pronated Pull Ups
6 Supinated Barbell Bicep Curls
8 Single Arm DB/KB Press/arm

—–

Tuesday June 22, 2021
Title: Tuesday
Status: pending

Warmup: Score Deadlift on whiteboard
Coaches choice warm up

A) Clean – Warm Up: Choose one based on your skill level.

15 minute time cap

A. Pull Development in Clean
@32X2; 5×6-8 Hang Muscle Clean; rest 60-90s between sets
*light weight focus on quality movement.
*pause is at top of knee

B. Clean Expression – Strength Speed
Clean 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Deadlift: Every 2:30 x 4 Sets
@20X1; x 10-12
C) MAP 3 Aerobic Work – Cyclical: 1:30 Assault Bike, Row, or Run
1:30 Rest
x 5 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 23, 2021
Title: Wednesday
Status: pending

Warmup: Score – no score! enjoy 🙂
Coaches choice warm up

A) Jerk – Warm Up: Choose one based on your skill level.

15 minute time cap

A. Positional / Press Development
@31X3; 5×6-8 Press in split; rest 60-90s between sets
*light weight focus on quality movement.

B. Jerk Expression – Strength Speed
Split Jerk 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Horizontal Pull + SL + Core: 12 Minute Amrap
10 DB Bent Over Row
10 DB Reverse Lunges
15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar

—–

Thursday June 24, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice Warm Up

no score here either – work on interset repeatability – each 5 minute amrap should be within a few reps of each other

A) MAP 6 Aerobic Work: 5 Minute Amrap
10 Alternating DB Snatch
12/9 Cal Assault BIke
30 Double Unders or 60 Single Unders
+
rest 3 minutes
x 4 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 25, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice warm up

A1) 1 1/4 Close Grip Bench Press : x6-8; rest 45s
A2) Barbell Drag Curl: x6-8; rest 45s
x 8 Sets
B) UB AMRAP: 10 Minute Amrap
10-15 Strict Press
10-15 Dumbbell Face Pull
10-15 Lateral Raise

____

Saturday June 26, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice Warm Up

A) Grind: 5 Sets
15/12 Cal Assault Bike
40 Yard Plate push on turf
2/side Heavy Turkish get up
rest 1 minute
15/12 Cal Row
8 Devil Press
rest 1 minute

—–

Sunday June 27, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice warm up

A) 45 Minute Amrap: 20 Cal Bike
20 Cal Row
20 Step Ups
50 JR Singles
5 No Push Up Burpees
10 Yard Bear Crawl
120 Yard Jog on turf

Programming 6.12 – 6.18

By: 0

Notes about this week: https://www.loom.com/share/79b9c9691b4345a4a318c2f78b21dd98

Workout Log: CFSB – Class Programming
Start Date: 2021-06-12
End Date: 2021-06-18

Saturday June 12, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
30 yard sled push or plate push
15/12 Cal Assault Bike
200m Run
30 yard farmers carry
3 Minute Walk

—–

Sunday June 13, 2021
Title: Sunday MAP 10

A) MAP 10: 6 Sets
1:45 at each
Amrap 3 No Push Up Burpees + 2×20 Yard Shuttle
Row
Assault Bike

1 shuttle = 20 out, 20 back.

—–

Monday June 14, 2021
Title: Monday

Warmup: Score back squat on whiteboard
Coaches Choice Warm Up

A) Snatch: Choose one based on your skill level.

15 minute time cap

A. Squat Development
@3311; 5×6-8 Overhead Squat; rest 60-90s between sets
*light weight focus on quality movement.

B. Snatch Expression – Strength Speed
Snatch 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Back Squat: Every 2:30 x 4 Sets
@30X1; x8-10
C) UB Strength: Mixed Grip Grip Pull Ups x 8-10; rest 60s
Seated DB Strict Press x 8-10; rest 60s
x 3 Sets

*switch grip each time on the bar

—–

Tuesday June 15, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard
Coaches choice warm up

A) Clean – Warm Up: Choose one based on your skill level.

15 minute time cap

A. Pull Development in Clean
@32X2; 5×6-8 Hang Muscle Clean; rest 60-90s between sets
*light weight focus on quality movement.
*pause is at top of knee

B. Clean Expression – Strength Speed
Clean 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Deadlift: Every 2:30 x 4 Sets
@30X1; x 8-10
C) MAP 4 Aerobic Work – Cyclical: 2 Minute Assault Bike, Row, or Run
2 Minute Rest
x 4 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 16, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂
Coaches choice warm up

A) Jerk – Warm Up: Choose one based on your skill level.

15 minute time cap

A. Positional / Press Development
@31X3; 5×6-8 Press in split; rest 60-90s between sets
*light weight focus on quality movement.

B. Jerk Expression – Strength Speed
Split Jerk 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Horizontal Pull + Single Leg Squat + Core: 3 Sets for quality
8-10 Dumbbell Elbowing Row
8-10 Front Foot Elevated Goblet Split Squat
15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar

*Elevate foot 2-4″ off the ground

—–

Thursday June 17, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on interset repeatability – each 5 minute amrap should be within a few reps of each other

A) MAP 6 Aerobic Work: 5 Minute Amrap
20 Alternating DB Snatch
15/12 Cal Assault BIke
30 Double Unders or 60 Single Unders
+
rest 5 minutes
x 4 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 18, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Incline Barbell Bench Press: *slight incline – #45 under the bench
x6-8; rest 45s
A2) Top Down DB Curl: x6-8/arm; rest 45s
x 8 Sets
B) UB AMRAP: 10 Minute Amrap
10-15 Bent Over rear Delt Raise
10-15 Strict Press
10-15 Lateral Raise

 

Programming 6.5 – 6.11

By: 0

Saturday June 5, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
20/15 Cal Assault Bike
50 yard sled push or plate push
400m Run
50 yard farmers carry
2 Minute Walk

—–

Sunday June 6, 2021
Title: Sunday MAP 10

A) MAP 10: 7 Sets
1:30 at each
Row
Down Up
Assault Bike
Jog
JR Singles

—–

Monday June 7, 2021
Title: Monday

Warmup: Score back squat on whiteboard

A) Snatch – Warm Up: Work through teaching these movements with a 15 minute time cap

Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance
Snatch Balance
Hang Snatch

B) Back Squat: Every 2:30 x 5 Sets
@3111; x6
C) UB Strength: Supinated Grip Pull Ups x 8-10; rest 60s
Seated Arnold Press x 8-10; rest 60s
x 4 Sets

*these pull ups can be banded

—–

Tuesday June 8, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 5 Sets
@3111; x 6
C) MAP 4 Aerobic Work – Cyclical: 2 Minute Assault Bike, Row, or Run
2 Minute Rest
x 4 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 9, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Goblet Landmine Row
8-10 Front Foot Elevated DB or KB Split Squats
15-20 Tuck Ups or V-Ups

*Elevate foot 2-4″ off the ground

—–

Thursday June 10, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 8 Minute Amrap
15/12 Cal Assault BIke
16 Alternating DB Snatch
16 Prisoner Step Ups
+
rest 8 minutes
x 3 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 11, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Wide Grip Bench Press: x6-8; rest 45s
A2) Barbell Drag Curl: x6-8; rest 45s
x 8 Sets
B) UB AMRAP: 10 Minute Amrap
12-15 Three Point Row
12-15 Front Raise
12-15 Lateral Raise

 

Programming 5.29 – 6.4

By: 0

Saturday May 29, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
15/12 Cal Assault Bike
60 yard sled push or plate push
300m Run
50 yard farmers carry
2 Minute Walk

—–

Sunday May 30, 2021
Title: Sunday MAP 10

A) MAP 10: 8 Sets
1:15 at each
Assault BIke
Down Up
Row
JR Singles
Jog

—–

Monday May 31, 2021
REST DAY
Memorial Day Murph!

—–

Tuesday June 1, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@3133; x 4
C) MAP 5 Aerobic Work – Cyclical: 3 Minute Assault Bike, Row, or Run
3 Minute Rest
x 3 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 2, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Bent Over Barbell Row
8-10 DB or KB Split Squats
15-20 Tuck Ups

—–

Thursday June 3, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 8 Minute Amrap
21 Cal Assault BIke
15 Russian KBS
9 Front Squats pulled from floor
+
rest 8 minutes
x 3 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 4, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Medium Grip Bench Press: x5; rest 45s
A2) Barbell Reverse Curl: x6-8; rest 45s
x 7 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 Ring Bicep Curls
15-20 Chest Elevated Push Up

Programming 5.21 – 5.28

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2021-05-21
End Date: 2021-05-28

Friday May 21, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Close Grip Bench Press: x5; rest 60s
A2) Barbell Drag Curl: x6-8; rest 60s
x 6 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 UB Archer Ring Row – Alternating; rest 30s
15-20 UB Narrow Grip – Elevated Push Ups; rest 30s

—–

Saturday May 22, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 25 Minute Amrap
250m Row
15 Russian KBS
25 Yard Farmers Carry
300m Jog
25 Yard Farmers Carry
15 Russian KBS

—–

Sunday May 23, 2021
Title: Sunday MAP 10

A) MAP 10: 60 Minute Amrap
10 Cal Assault BIke
30 Yard/arm Mixed Rack Overhead Carry
10 Cal Assault BIke
30s Plank on Hands
10 Cal Assault BIke
15m Bear Crawl

—–

Monday May 24, 2021
Title: Monday

Warmup: Score back squat on whiteboard

A) Snatch – Warm Up: Work through teaching these movements with a 15 minute time cap

Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance
Snatch Balance
Hang Snatch

B) Back Squat: Every 2:30 x 4 Sets
@4441; x4
C) UB Strength: Commando Pull Ups x 8-10 Alternating; rest 60s
Dual DB Z-Press x 8-10; rest 60s
x 4 Sets

*these pull ups can be banded

—–

Tuesday May 25, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@4144; x 4
C) MAP 5 Aerobic Work – Cyclical: 5 Minute Assault Bike, Row, or Run
3 Minute Rest
x 2 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday May 26, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
6-8 Three Point DB Row
8 Front Rack Landmine Split Squats/side
12-15 Weighted Sit Ups

—–

Thursday May 27, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 8 Minute Amrap
21 Cal Assault BIke
15 Wall Balls
8 TNG Deadlifts – light
+
rest 8 minutes
x 3 Sets

—–

Friday May 28, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Wide Grip Bench Press: x5; rest 45s
A2) Barbell Bicep Curls: x6-8; rest 45s
x 7 Sets
B) UB AMRAP: 10 Minute Amrap
12-15/Side Single Arm Ring Row
12-15/Side Tricep Kickbacks

 

Programming 5.14 – 5.20

By: 0

Friday May 14, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Medium Grip Bench Press: x5; rest 60s
A2) Alternating Dumbbell Curl: x10 Alternating; rest 60s
x 5 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 UB Ring Row; rest 30s
15-20 UB Elevated Push Ups; rest 30s

—–

Saturday May 15, 2021
Title: Saturday – WODMS

A) WOD MS: The Workout – Advanced
16 Minute Amrap
16 Burpees
16/leg Reverse Lunges
16 Alternating Cone Touches
Rest between minutes 8-10

The Workout – Modified
16 Minute Amrap
16 Sprawls
16 Russian Kettlebell Swings
16 Alternating Cone Touches
Rest between minutes 8-10

—–

Sunday May 16, 2021
Title: Sunday MAP 10

A) MAP 10: 60 Minute Amrap
2 Mile/3200m Assault Bike
100 yard Jog
30yard/arm Single Arm KB Front Rack Walk
10m Bear Crawl
100 yard jog
30 Yard/arm single arm KB Front Rack Walk
10m Bear Crawl

—–

Monday May 17, 2021
Title: Monday

Warmup: Score back squat on whiteboard

A) Snatch – Warm Up: Work through teaching these movements with a 15 minute time cap

Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance
Snatch Balance
Hang Snatch

B) Back Squat: Every 2:30 x 4 Sets
@5551; x3
C) UB Strength: Strict Pull Up x 8-10; rest 60s
Strict Press x 8-10; rest 60s
x 4 Sets

—–

Tuesday May 18, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@5155; x 3
C) MAP 5 Aerobic Work – Cyclical: 5 Minute Assault Bike, Row, or Run
5 Minute Rest
x 2 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday May 19, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Three Point Row/arm
8 DB Split Squats/side
15-20 Abmat Sit Ups

—–

Thursday May 20, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 10 Minute Amrap
5 Box Jumps with Step Down
10 Russian KBS
200m Jog
+
rest 5 minutes
+
10 Minute Amrap
7 No Push Up Burpees
7 Air Squats
15/10 Cal Assault BIke
+
rest 5 minutes
+
10 Minute Amrap
20 Prisoner Step Ups
30 Double Unders or 60 Singles

 

Programming 5.8 – 5.13

By: 0

Saturday May 8, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 15 Wall Balls
10 No Push Up Burpees
16 Dumbbell Snatches
15/12 Cal Assault Bike
x 4 Sets for time

C) Core Work: 10 Minute Amrap
100 Yard Farmers Carry
30 Abmat Sit Ups

—–

Sunday May 9, 2021
Title: Sunday

Warmup: 10-15 minute warm up this time, % are getting a little higher!

A) Snatch Skill Work: 15 Minute Cap to warm up and finish

Snatch
Find a 1rm

OR

Front Squat
Find a 1rm
B) Clean and Jerk: 15 Minute Cap to warm up and finish

Clean and Jerk
Find a 1rm

or

Push Press
Find a 1rm

—–

Monday May 10, 2021
Title: Week 10 – Monday

Warmup: Whiteboard Score:
Bench
How many pull ups you got or time held – no bands allowed

A) Coaches Choice Warm Up: Coach choice warm up
B) Close Grip Bench Press: Find a 1rm – 15 minutes to warm up and finish

new to this? lets work to 8 reps @ 3111
C) Vertical Pull: Strict Pull Ups
1x Max Reps
or
Pull Up Iso Hold
1xMax hold with chin over bar – you can jump up for this
or
Passive Hang
1x Max Attempt
D) Mixed Modal – UB Focused: 12 Minute Amrap
800m Run
16 Burpees w OH Clap
20 Alternating DB Hang Muscle Clean

*More density here

—–

Tuesday May 11, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: Find a 1rm – 20 minutes to warm up and finish

new to this? lets work to 8 reps @ 3111
C) Single Leg Squat + Isometrics: 15 Minute Amrap
100 Yard Dual KB Front Rack Carry; no rest
5 Heavy Split Squats/side; rest 60s

—–

Wednesday May 12, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press and Bent Over Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B) Seated Dumbbell Press: Work up to a 6rm – 12 Min Cap
C) Bent Over Barbell Row: Work up to an 8rm – 12 Min Cap
D) Mixed Modal – Shoulder Focused: 9 Minute Amrap
5 tough Push Press
15/12 Calorie Bike

*New spin here – I want the Push Presses to be tough – find something that is tough but doable for 5’s

—–

Thursday May 13, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: Work up to a tough Deadlift Single

new to this? lets work to 8 reps @ 3111
C) DL w/ Breathing – for quality: For Time – 10 Minute Cap
25 Double Unders
15 TNG Deadlifts
50 Double Unders
10 TNG Deadlifts
75 Double Unders
5 TNG Deadlifts

*Double Unders to Single Unders = 3x (75, 150, 225)
*DL Are tough but pretty