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Programming 10.31 – 11.6

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Workout Log: CFSB – Class Programming
Start Date: 2020-10-31
End Date: 2020-11-06

Saturday October 31, 2020
Title: Saturday

Warmup: I’ll be coaching, I prefer to create the warm up based on who I see in class 🙂

A) Notes: I’m still seeing that this can be dialed in a bit as far as practice is concerned. No reason to change anything too drastically if it still needs to be practiced 🙂

I did make some volume adjustments here however
B) Mixed Modal Work – Constant Variance: 3 Sets; for consistency
A. 1k Assault Bike
B. 15 Wall Balls
C. 20 Alternating Hang DB Snatch
D. 30 Doubles or 90 Singles
E. 400m Run
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 November 1, 2020
Title: Sunday

A) MM Accumulation; core + breathing + Lower body: 40 Minute Amrap
3 Sets
18/15 Cal Assault Bike
30s Dual KB Front Rack March
2 Sets
100 JR Singles
30 Prisoner Step Ups
3 Sets
15 Abmat Sit Ups
15 Russian KBS


Monday November 2, 2020
Title: Wk 8 – Monday

A) Notes: Whiteboard score is your squatting weight
B) Warm Up: 7 Min Amrap
20s Side Plank Clamshell hold/side (with or without theraband)
x5 Goblet Squats
30s Dead Bug Hold
x8 KB Good Mornings

C) Pull Work – 15 Minutes to warm up, finish, transition: Three Point Row
4-5×6-8; rest 60s between arms
D) Squat Work – 15 Minutes to warm up, finish, and transition: Option 1: Back Squat
4.3.2; rest 2 minutes between sets

Option 2: Goblet squat
4-5 Sets
@30X1; x9-12; rest 60-90s between

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

E) Mixed Modal Pull / Squat Focused: 3 Sets
2 Minutes to perform
10 Box Jumps with Step Down
10 Reverse Lunges
10 Air Squats
Max Assault Bike Cals in time remaining
rest 60s

Intent: sustainability and quality


Tuesday November 3, 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

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

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


Wednesday November 4, 2020
Title: Wednesday

-attempt to stay within 15s of your fastest and slowest time

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 November 5, 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. 6-8 Single Arm Hammer Curl Left Arm
M2. 6-8 Single Arm Hammer Curl Right Arm
M3. 6-8 Dumbbell or KB Pullovers
D) Glute Work – 16 Min: EMOM x 4 Sets
M1. 6-8 Single Leg Glute Bridge Left Leg
M2. 6-8 Single Leg Glute Bridge Right Leg
M3. 8-10 Banded Clamshells Left Leg
M4. 8-10 Banded Clamshells Right Leg


Friday November 6, 2020
Title: Friday

A) Notes: Whiteboard score – DL weight

Optional general warmup and mobility work.
General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)
Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose

A, B, Cs’:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3

1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch TO Overhead Squat x3
3) 3 Part Pausing Snatch (squat snatch) x3

1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1
2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1
3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1

C) Power Snatch Skill Work: EMOM x 10 Minutes
Power Snatch x 1-2; all perfect
*or variation

*Intent = skill work
Modifications are;
Hang Power Snatch x3-4
Hang Muscle Snatch x4-6
Snatch RDL x4-6
D) Push / Bend Accessory: 10 Min Amrap
5 Deadlifts; tough but pretty
6-10 Strict Push Ups
30 Double Unders or 90 Singles


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