Programming 1.24 – 1.28
Workout Log: CFSB – Class Programming
Start Date: 2022-01-24
End Date: 2022-01-28
Monday January 24, 2022
Title: Monday
Status: pending
Warmup: Coaches Choice
Skill Work Included
Bike setup
NPBP
Russian KBS
Air Squat
Push Up
Single Arm Gorilla Row
A) Mixed Teams of 2-3: 25 Minute Amrap
Partner 1 Performs the following while Partner 2 accumulates calories on the assault bike
12 No Push Up Burpees
10 Air Squats
8 Russian KBS
6 Push Ups
4 Single Arm KB Gorilla Row/side
Tuesday January 25, 2022
Title: Tuesday
Status: pending
Warmup: Coaches Choice
Skill Work Included
Med Grip Bench Press
Top Down DB Curl
Skull Crusher
Ring Row
Core Variations
A) UB BRO SESH AMRAP: 15 Minute Amrap
Medium Grip Bench Press – @3 down, 1 at the chest x 8
rest 30s
Top Down DB Curl x12-16
rest 60-90s
B) UB BRO SESH Cont.: 10 Minute Amrap; casual pace
12-15 Skull Crushers
12-15 Single Arm Ring Row
12-15 V-ups, Tuck Ups, or Sit Ups
Wednesday January 26, 2022
Title: Wednesday
Status: pending
Warmup: Coaches Choice
Skill Work included
Goblet Squat
Assault Bike Setup
Famers Hold
Prisoner Step Up
A) LB Squat, Tough: *use the first two sets as warm up and practice, last three sets tough
5 Sets
@20X1; Every 2:30; hit 15 Goblet Squats
B) Mixed Cyclical + Iso; Teams of 3: 13 Minute Amrap
Bike 15 Calories
Single Arm Farmers Hold
Prisoner Step Ups
*accumulate as many reps in the time; you must be holding to get the reps done
The switch is dictated by the person on the bike
Thursday January 27, 2022
Title: Thursday
Status: pending
Warmup: Coaches Choice
Skill work included
Row technique
Turkish Get Up
Dead Bug Pullover
Single Arm Arnold Press
A) UB Vertical + Core: 13 Minute Amrap
12-15 Dead Bug DB Pullovers
12-15 Single Arm Arnold Z-Press
B) Lactic Power + TGU: 30s Row @ TOUGH Pace
4 Turkish Get Ups
rest/walk 2 minutes
x 3 Sets each
Friday January 28, 2022
Title: Friday
Status: pending
Warmup: Coaches Choice
Skill work included
Dumbbell snatch
Reverse Lunge
Ball Slam
A) LB Mixed Teams of 3: 25 Minute Amrap
60 Assault BIke Cals
60 Alternating DB Snatch
60 Reverse Lunge
60 Ball Slams
2022 01 23