Programming 1.17 – 1.23
Workout Log: CFSB – Class Programming
Start Date: 2022-01-17
End Date: 2022-01-23
Monday January 17, 2022
Title: Monday
Status: pending
Warmup: Coaches Choice
A) Upper Body Horizontal Work: Barbell Bench Press; x8-10; rest 30s
Three Point DB Row; x6-8/arm; rest 30s
x 6 Sets ; *2 warm up sets, 4 working sets
18 Minute Cap
+
directly into
+
7 Minute Amrap at casual pace
12-15 Push Ups; no rest
12-15 Ring Rows; no rest
*do this as a 25 minute rolling clock, you can pair up on rings/push up spots
B) Core w/Breathing: 15 Minute Amrap
18/15 Cal Assault Bike
20 KB Russian Twist
20-30s Side Plank/side
rest 60s between sets
Tuesday January 18, 2022
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A) Deadlift – CF: EMOM x 8 Minutes
x 5; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
5/arm KB Clean
5/arm KB Thruster
5/arm KB SA Rack Reverse Lunge
rest 90s
*use the same weight across the board here
Wednesday January 19, 2022
Title: Wednesday
Status: pending
Warmup: No warm up
A) MAP 10 Aerobic Recovery: Round the World – 3 Sets
4 min Row
4 min AB
4 min Run
4 Minute Amrap; 4 TGU + 50 JR Singles
*15s transition between movements
Thursday January 20, 2022
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Shoulders: 15 Minute Amrap
10 Alternating DB Hang Muscle Snatch to Single Arm DB Push Press
15 Ring Rows
20yd Bear Crawl
30 Double Unders or 90 Single Unders
B) Lactic Power + Core: EMOM x 5 Sets
M1: 25s Assault Bike @ TOUGH pace
M2: Rest
M3: Max Rep Core Variation
M4: Rest
*core variation; Bent hollow hold, hollow hold, hollow rocks
Friday January 21, 2022
Title: Friday
Status: pending
Warmup: No warm up, get right into it
A) Snatch Skill Work: Take 20 minutes to work through this and get as far as you can
A, B, Cs’:
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3
Bs:
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch TO Overhead Squat x3
3) 3 Part Pausing Snatch (squat snatch) x3
Cs:
1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1
2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1
3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1
B) Mixed Lower Body: 15 Minute Amrap
10 No Push Up Burpee w/ Box Jump/SD
10 Wall Balls
10 American KBS
Saturday January 22, 2022
Title: Saturday
Status: pending
Warmup: Coaches choice
A) Team Workout (Teams of 2-3): OPTION 1
35 Minute Amrap; I go – you go (rounds)
10 Calorie Row
80yd Run
10 Russian KBS
40yd Goblet Carry
OPTION 2
35 Minute Amrap; I go – you go (rounds)
10 Calorie Row
80yd Run
6 Dual KB Clean
40yd Dual KB Front Rack Carry
*all runs/carries are in 10yd increments
Sunday January 23, 2022
Title: Sunday
Status: pending
Warmup: Coaches choice
A) Mixed Gymnastics Work: 6 Sets
75s Bike
75s Rope Climb
75s Row
75s Wall Walk
Rest 3 minutes
2022 01 16