Programming 1.3 – 1.9
Workout Log: CFSB – Class Programming
Start Date: 2022-01-03
End Date: 2022-01-07
Monday January 3, 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 60s
x 6 Sets; 20 minute cap
*3 warm up sets, 3 working sets
*don’t take the rest between the first 3 warm up sets, just bouce back and forth until you get to the working sets
B) Core w/Breathing: 15 Minute Amrap
15/12 Cal Assault Bike
8 Single Arm KB Clean/side
15 Core Variation
rest 60s between sets
*Core variation; Sit ups, tuck ups, v-ups
Tuesday January 4, 2022
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A) Deadlift – CF: EMOM x 10 Minutes
x 3; all moderate
B) Mixed Lower Body : 5 Sets; 20 minute cap
8 KB Goblet Squats
12 American KBS
16 Reverse Lunges
rest 90s
*tough on goblet squats, use the same KB for the swings
Wednesday January 5, 2022
Title: Wednesday
Status: pending
Warmup: No warm up
A) Aerobic Recovery: Round the World – 45mins Amrap
2min Row
15 Straight leg sit ups
2min AB
20 Alternating Step Ups
2min Run
15 Banded Glute Bridges
2 Minute Turkish Get Ups
50 Jump Rope Singles
Thursday January 6, 2022
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Shoulders: 15 Minute Amrap
10 Diamond Push Ups
10 Push Press
10 Single arm Hammer Curl/side
30s Side Plank/side
B) Alactic + Core: EMOM x 5 Sets
M1: 15s Assault Bike @ 100%
M2: Rest
M3: 12-15 Core Variation
M4: Rest
*core variation; hanging leg raise, toes to bar
Friday January 7, 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) Lower Body Mixed Modal: 15 Minute Amrap
30 Double Unders or 90 Singles
10 Wall Balls
10 No Push Up Burpees
10 Russian KBS
Saturday January 8, 2022
Title: Saturday
Status: pending
Warmup: Coaches choice
A) Team Workout: OPTION 1
30 Minute Amrap; I go – you go
5 SA DB Clean and Jerk/arm
5 Synchronized Burpees
15 Calorie Bike; let the cals roll up
OPTION 2
30 Minute Amrap; I go – you go
10 Clean and Overhead
5 Synchronized Bar Facing Burpees
15 Calorie Bike; let the cals roll up
Sunday January 9, 2022
Title: Sunday
Status: pending
A) MAP 10: 10 Sets
30s Bike
30s Rest
30s Run
30s Rest
30s Box Jump step Down
30s Rest
30s Dual KB Front Rack Carry
30s Rest
30s Plank
30s Rest
2022 01 02