Programming 10.5 – 10.11
Workout Log: CFSB – Class Programming
Start Date: 2021-10-05
End Date: 2021-10-11
Tuesday October 5, 2021
Title: Tuesday
Status: pending
Warmup: Coaches choice
*score your FS Weight
A1) Front Squat – Catalyst: @20X0; x10.8.8.6; rest 60s
*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s
x 4 Sets
8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
15-20 tuck ups
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
12 DB Reverse Lunges
6-8 Medium Grip Bench Press
6-8 Pendlay Row
*grind through, use tough weights and get the work done
Wednesday October 6, 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
- 6-8 Hang Muscle Snatch
- 4-6 Hang Power Snatch
- 2-3 Power Snatch
*stick to weights/movements you can perform technically sound
B) Mixed Cyclical: 15 Minute Amrap
40 Double Unders or 120 Singles
15/12 Cal Bike
400yd Run
*if you cannot run the entire 400yd, perform walk/jog intervals
Thursday October 7, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice
A1) Single Arm Dumbbell Snatch : x16 alternating
A2) Single Arm KB Front Squat : x6/arm
A3) single arm kettlebell push press : x6/arm
A4) Strict Pull Variation: Choose one, then rest 60s
- x10-12 Ring Row @ 3111
- x10-12 Banded Pull Ups @3111
- x3-8 Strict Pull Ups
- x3-5 Weighted Pull Ups
x 5 Sets
B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets
Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups
Friday October 8, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Olympic Weightlifting – Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
- 4-6 Hang Muscle Clean
- 3-5 Hang Power Clean
- 1-2 Power Clean
*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
10 Air Squats
8 Russian KBS
6 No Push Up Burpees
3 TNG Power Clean and Push Jerk *light, 30-40% of what you hit today
note: if you didnt power clean your bodyweight for part A, perform box jumps with step down
Saturday October 9, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) Deadlift + Bench Press: 6-8 Bench Press *pause 3 count at the chest
@3 down 1.1.1.1 Deadlift; rest 10s b/w clusters
x 4 Sets
*clusters on the DL – step back from the bar each time
B) Back Squat : 15 Minute Amrap; Grind through
3 Back Squats
10 Goblet Step Ups
10 Steps/Side lateral banded Walk
20-30s Side Plank/side
*push your weight from two weeks ago
Sunday October 10, 2021
Title: Sunday
Status: pending
A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
20-30s Hanging L-sit
15 Cal Row
x 15 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: EMOM x 8 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS
C) LE 1 – LE 2: Int/Adv
90s Row @ 85%
rest/walk 9 Minutes
x 2 Sets
Monday October 11, 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 Assault Bike
+
2 minute transition
+
10 Minute Amrap
50yd Farmers Carry
30s Wall Sit
20yd Bear Crawl
+
2 minute transition
+
10 Minute Row
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50 Jump Rope Singles
2021 10 03