Programming 10.19 – 10.25
Workout Log: CFSB – Class Programming
Start Date: 2021-10-19
End Date: 2021-10-25
Tuesday October 19, 2021
Title: Tuesday
Status: pending
Warmup: Coaches choice
*score your FS Weight
A1) Front Squat – Catalyst: @20X0; x3-4; rest 60s
*all sets tough but solid with tempo
A2) Farmers Carry -Dual Dumbbell: x60yd Unbroken; rest 60-90s
x 4 Sets
B) Single Leg + Push (h) + Pull (h): 15 Min Amrap
5 Renegade Rows
12 DB Forward Lunges in place
60s Walk Rest
Notes; the sub for renegade row; is 10 Chest elevated push ups and 5 Three point row/side
Wednesday October 20, 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
- Complex; 1 Hang Power Snatch Above Knee + 1 Hang Power Snatch Below Knee + 1 Power Snatch
*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: For time – 15 Minute Cap
1000yd Run
30 No Push Up Burpees
60/50 Cal Assault Bike
30 No Push Up Burpees
Thursday October 21, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice
A1) Row: 15/12 Calories
rest 30s
A2) Single Arm Dumbbell Snatch : x12 alternating
rest 30s
A3) Single Arm Kettlebell Thruster: 12, switch hands at 6
rest 30s
A4) 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
B) Core Work: 1 Minute of Core Work
1 Minute of rest
x 4 Sets
Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups
Friday October 22, 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
30 Double Unders or 60 Single Unders
5 TNG Power Cleans @ 50-60% of today’s complex
7 Burpees Over Bar
9 Air Squats
rest 60s
OPTION 2
15 Minute Amrap
30 Double Unders or 60 Single Unders
10 American KBS
10 Chest Elevated Push Ups
10 Air Squats
rest 60s
Saturday October 23, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) Deadlift + Bench Press: 20 Minute Cap
2-3 Bench Press *pause 1 count at the chest
2-3 Deadlifts @3111
x 3-5 Sets
B) Back Squat : 12 Minute Amrap; Grind through
3 Heavy Back Squats
10 Goblet Step Ups
10 Steps/side Lateral Banded Walk
rest 60-90s
*Set 1: start with a weight you can just throw on the bar
*build for each set after that
Sunday October 24, 2021
Title: Sunday
Status: pending
A) UB Gymnastics: 3 Wall Walks
30-60s Hollow Body Hold
15 Cal Row
4 Turkish Get Ups
20-30s Hanging L-sit
3 Rope Lowers
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: EVERY 75s x 4 Sets
1: 12-15 No Push Up Burpees or 8-10 Burpees2
2: 15-20 American KBS
C) LE 1 – LE 2: Int/Adv
2:30 Minute Row @ 85%
rest/walk 12 Minutes
x 2 Sets
OR
If you’re still practicing
2:30 Minute Row
2:30 Minute Rest
x 4 Sets
Monday October 25, 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
12-15 Tabletop Glute Bridges
+
2 minute transition
+
10 Minute Amrap
200yd Jog
10 Abmat Sit Ups
30s Goblet Wall Sit
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50yd Dual KB Front Rack Carry
50 Jump Rope Singles
2021 10 17