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Programming 10.19 – 10.25

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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

  1. 4-6 Hang Muscle Snatch
  2. 3-4 Hang Power Snatch
  3. 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

  1. x10-12 Banded Pull Ups
  2. x3-8 Strict Pull Ups
  3. 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

  1. 4-6 Hang Muscle Clean
  2. 3-5 Hang Power Clean
  3. 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