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Programming 5.30 – 6.5

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NOTES ABOUT THIS WEEK; you’ll repeat some of the lifting work – dial it in and push the weight. Putting in a recovery day after Murph for those that decide to do it!

Workout Log: CFSB – Class Programming
Start Date: 2022-05-30
End Date: 2022-06-05

Monday May 30, 2022
Title: Monday
Status: pending

A) Murph: For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Notes:
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
B) Modified Murph: Row 250 meters or Bike .5 miles
15 incline pushups
20 ring rows
25 air squats
x 4 rounds

Scaled Notes:
You may also perform Murph in a team of 2-4.


Tuesday May 31, 2022
Title: Tuesday
Status: pending

Warmup: Full MAP 10 – recovery after murph

A) Mixed Work – easy pace: 75s at each
Bike
Row
Jog
Step Up
x 10 Sets


Wednesday June 1, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB – FBR

A) Squat + Pull – 15 min: EVERY 2:30 x 4 Sets ea

  1. @20X1; 10 Goblet Squat
  2. @20X1; 10 bent Over Barbell Row
    B) Bend + Push – 15 min: EVERY 2:30 x 4 Sets ea
  3. @20X1; 10 DB RDL
  4. @20X1; 10 Bench Press

Thursday June 2, 2022
Title: Thursday
Status: pending

Warmup: Long Mixed Cyclical

A) Mixed Cyclical: 45 Minute Amrap @ easy pace
15 Cal Bike
15 Cal Row
15 No Push Up Burpees
6 Alternating Turkish Get Ups
200yd Run


Friday June 3, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 15 Min: 17:30 Minute Amrap
20 Walking Lunges or DB Walking Lunge
10-15 Ring Rows
20-30 Sit Ups
B) Bend + Push + Core 15 Min: 17:30 Minute Amrap
20 Banded Glute Bridge w/DB
10-15 Push Ups
50yd/arm Single Arm Farmers Carry


Saturday June 4, 2022
Title: Saturday
Status: pending

45 Minute Amrap
200 Yd Run

Left Arm
25yd Overhead Carry
25yd Front Rack Carry
25yd Farmers Carry

100 Single Unders

Right Arm
25yd Overhead Carry
25yd Front Rack Carry
25yd Farmers Carry


Sunday June 5, 2022
Title: Sunday
Status: pending

A) sled push : 5x50yd; rest as needed
B) Assault Bike: 2:30 Bike
2:30 Rest
x 3 Sets
C) Core: Max Side Plank/side or 90s, whichever comes first
20 Landmine Twist
x 3 Sets


Programming 5.23 – 5.29

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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