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Programming 10.29 – 11.4

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Monday 10.29

FIT

Each Station @ A 2:00 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 6-8
A2. @31X1; Single Arm KB Z-Press x 6-8/arm

B. E90s x 3 Sets
M1. 10 Dual Bicep Curl and Press
M2. 60s Row; build in pace
M3. 20-30s Side Plank/side
M4. 60-90 Singles / or 30-60 Dbls

COMP

Each Station @ A 2:00 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 6.4.4.2
A2. @31X1; Single Arm KB Z-Press x 4-6/arm

B. E90s x 3 Sets
M1. 10 Dual Kettlebell Clean and Press
M2. Row 300/250; build in pace *250/200 if you cannot finish the distance in a reasonable enough time to transition.
M3. 20s Star Side Plank/side
M4. 60 Double Unders

Score:
A. Heaviest back squat, and press
B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order.

Notes:
1. Yo, keep to the tempo. I don’t like to assume when I see people not adhering to it, it could be many reasons or a combination of things:
A. you are having a hard time counting and performing the reps at the same time – in which case, lighten the load, and watch the clock OR put on a tempo timer (I like runtempo on my phone)
B. you feel as though you cannot do it physically or are in the process of learning how to do it – experiment with different ways of counting your reps, again, lighten the load to make the weight of a lower perception to you which should raise your ability to count, tempo timers and watching clocks help.
C. you don’t understand it; contact me for a very elaborate explanation
D. you don’t like it: may I ask why?
E. you feel as though its not for you: again, why?
F. you feel like you can’t do as much weight with it: that is part of the design, to control the eccentric, concentric, and isometric portions of the movement to cause quite a few adaptations for growth and to challenge positions, it will force you to have to lighten so you can’t compensate around a sticking point!

Tuesday 10.30

FIT

A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee
5 Hang Muscle Snatches
5 High Hang Snatches
*set the bar down between movements for about 10-15 seconds

B. Every 2:00 x 6 Sets; build as long as you can keep the quality up
5 Barbell Hang Muscle Snatch

C. 3 Sets – NFT, move steady and challenging
Bike 12/9 Cal
45s Forearm Plank
24 Prisoner Step Ups
50’/arm KB/DB CrossBody Carry

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Snatch Lift Offs to top of knee
3 Hang Muscle Snatches
3 High Hang Full Snatch
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:00 x 6 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Snatch x 5

C. 3 Sets – NFT, move steady and challenging (18 min suggested cap)
Bike 15/12 Cal
8-10 Ring Body Saw @ 2020
24 Prisoner Step Ups
50’/arm KB/DB CrossBody Carry

Score:
A. No
B. Heaviest weight that was pretty
C. NFT, move well, make it challenging.

Wednesday 10.31 HAPPY HALLOWEEN!

FIT

A.
@32X1; Bench Press x 3×4-6,2×2-4 rest 2 minutes between

B. 3 Sets – 3 minutes to perform
Row/Bike 60s; increase pace each round
6-10 Push Ups @ 2020
Max Distance Bear Crawl in remaining time
rest 60s between rounds

COMP

A.
@32X1; Bench Press x 4.3.2.2.1, rest 2 minutes between

B. 3 Sets – 3 minutes to perform
Row/Bike 60s; increase pace each round
6-10 Push Ups @ 2020
Max Distance Bear Crawl in remaining time
rest 60s between rounds

Score:
A. Heaviest weight
B. Don’t score, just be aware of your increasing paces

Notes:
You MUST increase your pace each round for this, find something that you can top out at 10 to start on the 2020 push ups, any style bear crawl is okay.

Thursday 11.1

FIT

A. 4 Sets; all sets tough
@3331 Goblet Squat x 3, rest 2 minutes between
*use a DB if we don’t have the KB you need

B. 3 Sets; all sets tough
Banded Strict Pull Up @31X1; x8-10; rest 30s
Active Hang x 20-30s, rest 30s *This is WITHOUT the band
Dumbbell Split Squat @ 3030; x6-8/leg; rest 90s

C. 5 Sets @ 100%
15s Assault Bike
rest/walk 90-120s between

COMP

A. 4 Sets; all sets tough
@3331 Front Squat x 3; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @31X1; x2; rest 60s *add weight to these if you can
KB Front Rack Front Foot Elevated Split Squat @ 3030; x4-6/leg; rest 90s (*use 25# plate)

C. 5 Sets @ 100%
15s Assault Bike
rest/walk 90-120s between

Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it

Friday 11.2

FIT

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses
*set the bar down between movements for about 10-15 seconds
*work smooth/technique

B. Every 1:15 x 9 Sets; all sets the same weight
Hang Muscle Clean + Push Press x 3+3; work quality/speed
or
RDL + Strict Press x 3+3

C. 3 Sets @ increasing run pace
Run 200m; increase pace each round
12 Box Jumps w/Step Down (UB)
16 Alternating DB/KB Snatches (UB)
rest 60s

COMP

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
3 Clean lift offs to top of knee
3 Hang Muscle Cleans
3 High Hang Cleans
3 Push Jerks
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:00 x 7 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Clean and Jerk x 3

C. 3 Sets @ increasing run pace
Run 200m; increase pace each round
12 Box Jumps w/Step Down (UB)
16 Alternating DB/KB Snatches (UB)
rest 60s

Score:
A. No
B. Heaviest load
C. Don’t score, just pay attention to increasing your run paces each round

Saturday 11.3

FIT

A. 24 Min Grind
30m Reverse Sled Drag, tough
400/350m Row @ D1
45-60s Forearm Plank
10 Prisoner Tall Kneeling to standing *weighted if possible
45-60s Wall Sit
.5/.4 Mile Bike
60s Ring Plank
16 Lateral Box Step Over (outside leg)

COMP

A. 24 Min Grind
30m Reverse Sled Drag, tough
400/350m Row @ D1
12 Ring Body Saw
10 KB Front Rack Tall Kneeling to Standing
60s Goblet DB Wall Sit
.5/.4 Mile Bike
60s Ring Plank
16 Lateral Box Step Over (outside leg)

Score:
No score, go heavy, move steady, grind.

Sunday 11.4

FIT

A. 5 Sets NFT
40s Singles/Double Under Attempts
KB Complex (3 SAKB Sit Ups + 1 Turkish Get Up + 3 KB Windmills/arm)

B. 3 Sets
Bike 1 Min; Tough
8 Plank Walk Outs
rest 90s
Row 1 Min @ D10; TOUGH
40m Farmers Carry
rest 90s

COMP

A. 5 Sets NFT
40s Double Unders
KB Complex (3 SAKB Sit Ups + 1 Turkish Get Up + 3 KB Windmills/arm)

B. 3 Sets
Bike 1 Min; Tough
3 Wall Walks
rest 90s
Row 1 Min @ D10; Tough
40m Farmers Carry
rest 90s

Score:
A. No
B. Bike/Row pace each round