Programming 10.12 – 10.18
Workout Log: CFSB – Class Programming
Start Date: 2021-10-12
End Date: 2021-10-18
Tuesday October 12, 2021
Title: Tuesday
Status: pending
Warmup: Coaches choice
*score your FS Weight
A1) Front Squat – Catalyst: @20X0; x8.6.6.4; rest 60s
*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s
x 4 Sets
8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
15-20 tuck ups
20-30 Sit Ups
B) Single Leg + Push (h) + Pull (h): 4 Sets
16 DB Reverse Lunges
Max Push Up Variation
8-12 Tough Ring Rows
Push Up Variations: Chest elevated, floor, deficit push up
Wednesday October 13, 2021
Title: Wednesday
Status: pending
Warmup: Coaches choice
*score rounds + reps
A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
- 4-6 Hang Muscle Snatch
- 3-4 Hang Power Snatch
- 1-2 Power Snatch
*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: 15 Minute Amrap
15/12 Cal Bike
7 No Push Up Burpees
200yd Run
7 No Push Up Burpees
*if you cannot run the entire 200yd, perform walk/jog intervals
Thursday October 14, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice
A1) Single Arm Dumbbell Snatch : x12 alternating
rest 30s
A2) Single Arm Kettlebell Thruster: 12, switch hands at 6
rest 30s
B) Strict Pull Variation: 1. x10-12 Ring Row
- x10-12 Banded Pull Ups
- x3-8 Strict Pull Ups
- x3-5 Weighted Pull Ups
rest 90s
x 5 Sets
C) Core Work: 1 Set through
1 Minute Russian Twists
rest 60s
1 Minute Abmat Sit Ups
rest 60s
1 Minute of Alternating Turkish Get Ups
rest 60s
1 Minute of Plank on Hands or Ring plank
*choose weights you can use without breaking for the minute
Friday October 15, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Olympic Weightlifting – Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below
- 4-6 Hang Muscle Clean
- 3-5 Hang Power Clean
- Complex; 1 Hang Power Clean Above Knee + 1 Hang Power Clean Below Knee + 1 Power Clean
*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1
15 Minute Amrap
3 TNG Power Cleans @ 50-60% of today’s complex
5 Toes to Bar
7 Push Ups
30 Double Unders or 60 Single Unders
rest 60s
15 Minute Amrap
10 Russian Kettlebell Swings
10 Hanging Knee Ups
10 Chest Elevated Push Ups
30 Double Unders or 60 Single Unders
rest 60s
Saturday October 16, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) Deadlift + Bench Press: 20 Minute Cap
4-6 Bench Press *pause 1 count at the chest
3 Deficit Deadlifts @3111
x 3-5 Sets
B) Back Squat : 12 Minute Amrap; Grind through
3 x 1 1/4 Back Squats
10 Steps/Side lateral banded Walk
30-45s Goblet Wall Sit
rest 60-90s
*Set 1: start with a weight you can just throw on the bar
*build for each set after that
Sunday October 17, 2021
Title: Sunday
Status: pending
A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
15 Cal Row
20-30s Hanging L-sit
x 12 Minute Amrap for quality
Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock
B) Skill Rate Practice: EMOM x 6 Sets
M1: 12-15 No Push Up Burpees or 8-10 Burpees
M2: 12-15 American KBS
M3: Rest
C) LE 1 – LE 2: Int/Adv
2 Minute Row @ 85%
rest/walk 10 Minutes
x 2 Sets
OR
If you’re still practicing
2 Minute Row
2 Minute Rest
x 3 Sets
Monday October 18, 2021
Title: Monday
Status: pending
Warmup: Get set up, and get after it – this is meant to be pretty sustainable efforts here
A) Easy Aerobic; Carry + Isometric Focused: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
50yd/arm Single Arm DB/KB Front Rack Carry
30s Goblet Wall Sit *same weight
20yd Bear Crawl
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
20-30s Reverse Plank
+
2 minute transition
+
10 Minute Amrap
20 Russian Step Ups
50 Jump Rope Singles
20 Prisoner Step Ups
50 Jump Rope Singles
2021 10 10