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Programming 10.24 – 10.30

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Workout Log: CFSB – Class Programming
Start Date: 2020-10-24
End Date: 2020-10-30

Saturday October 24, 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 – Constant Variance: 3 Sets; for consistency
A. 1k Assault Bike
B. 20 Wall Balls
C. 30 Alternating Hang DB Snatch
D. 40 Doubles or 120 Singles
E. 500 Row
rest 5 minutes between sets

Set 1: ABCDE
Set 2: EADCB
Set 3: CBAED

*Goal; same time each set
*Choose modifications you are confident you can move with


Sunday October 25, 2020
Title: Sunday

A) Mixed Cyclical Work: 40 Minute Amrap

3 Sets
18/15 Cal Bike
7 No Push Up Burpees
30s Dual KB Front Rack Hold
3 Sets
30 JR Singles
20 Alternating Step Ups
30 JR Singles
20s Side Plank/side


Monday October 26, 2020
Title: Wk 7 – Monday

A) Notes: Whiteboard score is your squatting weight
B) Warm Up: 8 Min Amrap
5 Side Plank Clamshells/side
30s Dead Bug March
@32X1; x3 KB Squat Pressout
8 KB Good Mornings
Take a few minutes to work up in the back squat

C) 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

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

Intent: sustainability and quality


Tuesday October 27, 2020
Title: Tuesday

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) Warm Up: 10 Minutes to perform hang power clean and push press work
6 minutes to warm up to your Floor Press weight
C) 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
D) 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 30s

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

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


Wednesday October 28, 2020
Title: Wednesday

A) Notes: Whiteboard Score is your fastest to slowest round AND total reps

Fastest; 2:15
Slowest; 2:20
400 reps

B) Warm Up: A few light rounds – about 4-5 practicing using your timer and increasing your pace slightly
30s Assault Bike
5 Sit Ups
5 Step Ups
C) Sustainable Work: 35 Min Amrap
20/15 Cal Bike or Row
10 Sit ups
10 Step Ups

*intent: consistency in round times, your ability to sustain quality movement (don’t go at a near death pace) and practicing using your timer – just hit lap every time to start a new round 🙂

if you don’t have a timer or don’t want to use one – no worries, track your total reps performed 🙂


Thursday October 29, 2020
Title: Thursday

A) Notes: No scores today, just some accessory work
B) Warm Up: 3 minute assault bike; smooth pace
EMOM x 7 Minutes
10s Tough assault bike
Coast remaining time

*if rowing, perform 15s tough row, and coast remaining time
C) Pull Work – 15 Min: EMOM x 5 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
D) Glute Work – 16 Min: EMOM x 4 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 30, 2020
Title: Friday

A) Notes: Whiteboard score – DL weight
B) Warm Up: 15 Minutes to Warm up with the power snatch or variations – the coach will walk everyone through these
C) 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
D) Push / Bend Accessory: 12 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles
rest 30s