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Programming 10.17 – 10.23

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Workout Log: CFSB – Class Programming

Saturday October 17, 2020
Title: Saturday

Warmup: I’ll be coaching, I prefer to create the warm up based on who I see in class 🙂

A) Mixed Modal Work: For Time(s) 35 minute total cap
2k Assault Bike
30 Wall Balls
40 Alternating Hang DB Snatch
50 Doubles or 150 Singles
1k Row
rest 5 minutes
1k Row
50 Doubles or 150 Singles
40 Alternating Hang DB Snatch
30 Wall Balls
2k Assault Bike

*Choose modifications you are confident you can move with


Sunday October 18, 2020
Title: Sunday

A) Mixed Cyclical Work: 40 Minute Amrap

3 Sets
15/12 Cal Bike
30s Dual KB Front Rack Hold
50 Alternating Step Ups
3 Sets
50 JR Singles
5 No Push Up Burpees
20s Side Plank/side


Monday October 19, 2020
Title: Wk 6 – Monday

Warmup: 8 Min Amrap
12-16 Alternating in place lateral banded Walk
@3331; x3 Goblet Squats
30s Dead Bug
8 KB Good Mornings
Take a few minutes to work up in the back squat

A) Notes: Whiteboard score is your squatting weight
B) Squat Work – 10 min: Option 1: Back Squat
Every 2:30

Option 2: Goblet squat
Every 2:30 x 4 Sets
@30X1; x9-12

Choose the goblet squat if you are still working on the pattern of the squat – a good goal to shoot for before moving on to the back squat is being able to do half your bodyweight in the goblet squat for these sets

C) Mixed Modal Pull / Squat Focused: 5 Sets; 23 Minute Cap
12 Air Squats
8 Three Point Row Left Arm
10 Box Jumps with Step Down
8 Three Point Row Right Arm
15/12 Cal Bike
rest 2 minutes

Intent: sustainability and quality


Tuesday October 20, 2020
Title: Tuesday

Warmup: 10 Minutes to perform hang power clean and push press work
6 minutes to warm up to your Floor Press weight

A) Notes: Whiteboard score is the floor press weight

*take around 6-8 minutes between B and C to warm up for the Mixed Modal piece – go through the movements yourself to ensure you are comfortable with them
B) Press Work – 10 Min: Option 1: Glute Bridge Barbell Floor Press
Every 2:30

Option 2:
Every 2:30 x 4 Sets
Glute Bridge Barbell Floor Press x 8-10
C) Mixed Modal Bend / Push Focused: Option 1: higher skill
12 Min Amrap
30 Double Unders or 90 Singles
5 Hang Power Clean
5 shoulder to overhead
10 Burpees Over Bar
rest 60s

Option 2:
12 Min Amrap
30 Doubles or 90 singles
8 No Push Up Burpees
16 American KBS
rest 60s

*intent; sustainability and quality
*choose an option you’re comfortable with performing the movements at speed. be honest with your abilities.


Wednesday October 21, 2020
Title: Wednesday

Warmup: Take a moment to do a few mini rounds to dial this work in
3-4 Sets;
30s on bike
5 sit Ups
5 Step Ups
continuous movement

A) Notes: Whiteboard score is the difference between your fastest and slowest round time 🙂

for instance if my fastest round was
and my slowest round was
Then my score is

The goal is to have the LOWEST score today 🙂
B) Sustainable Work: 12 Sets for time – 27 min cap
15 Cal Bike or Row
10 Sit ups
10 Step Ups
30s Rest after each round

*intent: sustainable
*practice timing each round individually – focus is same round times every round


Thursday October 22, 2020
Title: Thursday

Warmup: 3 minute assault bike; smooth pace
EMOM x 6 Minutes
10s Tough assault bike
Coast remaining time

*if rowing, perform 15s tough row, and coast remaining time

A) Notes: No scores today, just some accessory work
B) Pull Work – 12 Min: EMOM x 4 Sets
M1. 8-10 Single Arm Hammer Curl Left Arm
M2. 8-10 Single Arm Hammer Curl Right Arm
M3. 8-10 Dumbbell or KB Pullovers
C) Glute Work – 12 Min: EMOM x 3 Sets
M1. 8-10 Single Leg Glute Bridge Left Leg
M2. 8-10 Single Leg Glute Bridge Right Leg
M3. 10-12 Banded Clamshells Left Leg
M4. 10-12 Banded Clamshells Right Leg


Friday October 23, 2020
Title: Friday

Warmup: 15 Minutes to Warm up with the power snatch or variations – the coach will walk everyone through these

A) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 2-3; all perfect
*or variation

*Intent = skill work
Modifications are; Hang Power Snatch, Hang Muscle Snatch or Snatch RDL
B) Push / Bend Accessory: 12 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles
rest 60s


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