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Programming 1.4 – 1.8

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Workout Log: CFSB – Class Programming
Start Date: 2021-01-04
End Date: 2021-01-08

Monday January 4, 2021
Title: Monday

Warmup: Whiteboard Score
-Deadlift or Power Clean
– Time

A) Warm Up: 9 Min Amrap; increase pace every 3 minutes – end moderate
10 Cal Assault Bike; let the cals roll up
3 No Push Up Burpees Over Bar
5 American KBS
8 Abmat Sit Ups
After this take a moment to warm up the power clean patterns
B) Bend – Deadlift – 15 min to warm up and finish: Power Clean

*You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Push Focused Accumulation – 9 Minute Cap: 4 Sets for time – 9 Minute Cap
5 Push Press; moderate
15 American KBS
5 Burpees over Bar


Tuesday January 5, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Back Squat weight
-Total reps for C

A) Warm Up: Coaches choice warm up
B) Back Squat – 20 Minutes to warm up and finish: Back Squat x

*build slightly across sets
C) Pull Focused Accumulation: 15 Min Amrap
5 UB Strict Pull Ups
15 Cal Assault Bike; you may roll up the calories
rest 60s


Wednesday January 6, 2021
Title: Wednesday

Warmup: Whiteboard Score

No score, although you should have tracked last week and should be able to dial this in a bit more – we want consistency here!

We’ve got different ordering this week! this changes the stimulus slightly

A) Warm Up: Coaches choice warm up
B) MAP 5: 3 Minute Amrap
10 No Push Up Burpees
10 Cal Assault Bike
3 Minute Rest
x 2 Sets
directly into
3 Min Amrap
10 Alternating Single Arm DB Power Clean
30 Double Unders or 60 Singles
3 Minute Rest
x 2 Sets
3 Min Amrap
10 Reverse Lunges
10 Abmat Sit Ups
3 Minute Rest
x 2 Sets


Thursday January 7, 2021
Title: Thursday

Warmup: Whiteboard Score

-Strict Press weight
-Time for C

A) Warm Up: 9 Min Amrap
2/side Turkish Get Ups
10 Doubles or 30 Singles
30s Plank on hands
After this take a moment to practice TNG Deadlifts with a light weight
B) Vertical Push – 15 minutes to warm up and finish: Strict Press x

*build slightly across sets
C) Bend Focused Accumulation: 5 Sets; 8 Minute Cap
8 TNG Deadlifts; moderate
30 Double Unders or 90 Singles


Friday January 8, 2021
Title: Friday

Warmup: Whiteboard Score
-bent over row weight
-Goblet squat weight

A) Warm Up: 9 Minute Amrap
8 Goblet Good Mornings
4 Split Squats/side *unweighted
20s Side Plank Hold/side

B) Horizontal Pull – 12 minutes: Every 90s x 8 Sets
Supinated Grip Bent Over Row x 5; keep all tough but pretty
C) Squat Focused Accumulation: 4-5 Sets – 12 Minute Cap
10 Goblet Squats *tough
10 Box Step Up and Over *no weight
rest 60s