Programming 10.2 – 11.8
Workout Log: CFSB – Class Programming
Start Date: 2021-11-02
End Date: 2021-11-08
Tuesday November 2, 2021
Title: Tuesday
Status: pending
Warmup: Coaches choice
*score your FS Weight
A) Front Squat – Catalyst: Option 1
15 Minutes to work up to a 1rm @ 20X1
Option 2
If you haven’t been running along with the progression, or are newer – take 15 minutes to complete the work below
@3010; 4-5×8-10; build across sets
B) Single Leg + Push (h) + Pull (h): 20 Min Amrap
10 Cal Assault Bike
12 Reverse Lunges
10 Push Ups or 6-10 Ring Push Ups
30yd Tough Farmers Carry
60s Rest
Wednesday November 3, 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
- 2-3 Hang Muscle Snatch
- 1-2 Hang Power Snatch
- Work up to a 1rm Power Snatch across the 8 sets
*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: 7 Minute Amrap
10 No Push Up Burpees
50 Single Unders
+
1 Minute Transition
+
7 Minute Amrap
10 Cal Assault Bike
100yd Run
Thursday November 4, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Wades Day Sets: 5 Sets
11 Single Arm DB Snatch
12 Single Arm Thrusters
11 Pull Variation
rest 90s
*pull variations;
Ring row, strict pull up, weighted pull up
B) Core Work: 90s to complete
30s Tough Bike
Max Reps of Core movement in remaining time
90s 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 November 5, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Olympic Weightlifting – Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below
- 2-3 Hang Muscle Clean
- 1-2 Hang Power Clean
- Work up to a 1rm Power Clean across the 8 sets
*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1
15 Minute Amrap
100 Double Unders or 300 Single Unders
20 Power Cleans @ 65% of today’s complex
30 Burpees Over Bar
rest 2 Minutes
OPTION 2
15 Minute Amrap
30 Double Unders or 90 Single Unders
20 Chest Elevated Push Ups
20 American KBS
20 Air Squats
rest 60s
Saturday November 6, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) Back Squat : 15 Minute Cap; Start at the bar – build across sets. this is the warm up for the day
10.7.5.2… Back Squats
10 Steps/side Lateral Banded Walk
30s Plank on Hands
rest 60-90s
*Set 1: start with a weight you can just throw on the bar
*build for each set after that
B) Deadlift + Bench Press: 20 Minute Cap
2-3 Bench Press
2-3 Deadlifts
x 5-7 Sets; build across sets to something tough in the range
*no tempo, no pauses
Sunday November 7, 2021
Title: Sunday
Status: pending
A) Skill Rate Practice: *warm up intent
60s Row Easy
10 American KBS
10 No Push Up Burpees or Burpees
10 American KBS
10 No Push Up Burpees or Burpees
10 American KBS
60s Row Easy
rest/walk 2 minutes
x 3 Sets
B) UB Gymnastics: 4 Wall Walks
4 Rope Lowers
6 Turkish Get Ups
30-60s Hollow Body Hold
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
C) LE 1 – LE 2: 3:30 Minute Row for Max Distance
Monday November 8, 2021
Title: Monday
Status: pending
Warmup: Get set up, and get after it – this is meant to be pretty sustainable efforts here
A) Aerobic: 4 Sets; easy conversational pace
2 Minute Assault Bike
2 Minute Turkish Get Ups
2 Minute Step Ups
2 Minute Row
2 Minute Jog
2 Minute Dual KB Front Rack Carry
2021 10 31