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Programming 11.14 – 11.18

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Monday 11.12

FIT

A.
3 Sets or 15 Minutes, whichever comes first
Row 200m; increase pace each round to moderate
20m Mixed KB Rack Overhead Carry/arm *tough – one arm overhead, one arm front rack
10m Lateral Banded Walk/side
20m Bear Crawl
5 Tall Box Jumps w/ step down

B. Wade Mod-
Complete 5 rounds for time:
One Arm DB/KB Power Snatch – 11 reps
One Arm DB/KB Thrusters – 12 reps
Ring Rows – 11 reps
*You can alternate hands as needed to complete total reps

COMP

A.
3 Sets or 15 Minutes, whichever comes first
Row 200m; increase pace each round to moderate
20m Mixed KB Rack Overhead Carry/arm *tough – one arm overhead, one arm front rack
10m Lateral Banded Walk/side
20m Bear Crawl
5 Tall Box Jumps w/ step down

B. Wade-
Complete 5 rounds for time:
50/35 lbs One Arm DB/KB Power Snatch – 11 reps
50/35 lbs One Arm DB/KB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB/KB – 11 reps
*You can alternate hands as needed to complete total reps

Score:
B. Time/Weight

Tuesday 11.13

FIT

@ Perform A1/A2 At The top of a 4 Minute Mark x 4 Sets (16 min total)
A1. @30X0; Back Squat x 3-5, rest 30s
A2. @2121; Dual KB Z Press x6-8

B.
3 Sets @ Bike Increasing Pace
12-18 Push Up Variation
12 No Push Up Burpees
12 Bodyweight Reverse Lunges
12/9 Cal Bike; increase pace each round ending at a tough pace

COMP

@ Perform A1/A2 At The top of a 4 Minute Mark x 4 Sets (16 min total)
A1. @00X1; Back Squat x 3.3.3.3, rest 30s
A2. @20X1; Strict DB/KB Press x 6.6.5.4

B.
3 Sets @ Bike Increasing Pace
12-18 Ring Push Ups
15 No Push Up Burpees onto a 45# plate
18 Goblet Loaded Reverse Lunges 70/55
15/12 Cal Bike; increase pace each round ending at a tough pace

Score:
A. Squat and Press weight
B. Cal Bike Time each round

Notes:
B.
-You MUST increase your pace on the bike with each round
-Start with a weight/movement variation where the first rounds sets of push ups/NPBP/Reverse Lunges can be unbroken

Wednesday 11.14

FIT

A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee *pause 2 count at top
5 Hang Muscle Snatches *pause 2 count overhead
5 Overhead Squat to Quarter Squat position
*set the bar down between movements for about 10-15 seconds

B. Every 3:30 x 3 Sets; build as long as you can keep the quality up
10 Barbell Hang Muscle Snatch
or
10 Dumbbell Muscle Snatches/Arm

C. 13 Minute Grind – move with quality
20m Plate Push or 20m Bear Crawl
20-30s Hanging Tuck Sit
20 Prisoner Step Ups
6-8 DB/KB Bent Over Row *1 sec pause at top

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Snatch High Pulls *take 3 seconds to get from the floor to the knee
3 Muscle Snatches
3 Snatch Grip Push Presses
3 Snatch Balance *into power position
*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 3:30 x 3 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Snatch x 8

C. 13 Minute Grind – move with quality
20m Plate Push
10-18 Strict Knees To Elbows
20 Prisoner Step Ups 24/20
6-8 DB/KB Bent Over Row *1 sec pause at top

Score:
B. Weight
C. Don’t score, just grind

Notes:
B. I fully expect that your weights might go DOWN from week to week on this
C. Make this challenging

Thursday 11.15

FIT

A.
@20X1; Bench Press x 5×3-4 rest 2 minutes between

B. 3 Sets @ increasing pace
10/arm Landmine Push Press/arm
75 Single Unders or 35 Double Unders
45-60s Plank on Hands
Row/Bike 12/9 Cal; build in pace each time
rest 2-3 minutes b/w rounds

COMP

A.
@20X1; Bench Press x 6.5.4.3.3, rest 2 minutes between

B. 3 Sets @ increasing pace
10/arm Landmine Push Press/arm
50 Double Unders
30s Single Arm Plank/side
Row/Bike 15/12 Cal; build in pace each time
rest 2-3 minutes b/w rounds

Score:
A. Weight
B. Your pace each round on Bike or Row

Notes:

B.

Start off with a modification that you can hit unbroken in the first round

Friday 11.16

FIT

A. 4 Sets; all sets tough
@20X1 Goblet Squat x 8-10, rest 2 minutes between
*use a DB if we don’t have the KB you need

B. 3 Sets; all sets tough
Ring Row @ 30s Max Reps, rest 60s
Reverse Lunges x 12-16 *Use DB/KB in suitcase position if this is easy, rest 2 minutes

C. 5 Sets @ 100%
20s Assault Bike
rest 90-120s between sets

COMP

A. 4 Sets; all sets tough
@20X1 Front Squat x 3; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @ 30s Max Reps, rest 60s
Alternating Front Foot Elevated DB/KB Reverse Lunges x 16, rest 2 minutes
*use a 45# on elevation

C. 5 Sets @ 100%
20s Assault Bike
rest 2 between sets

Score:
A. Heaviest weight
B. Row/Pull Up reps, and Lunge weight
C. Just get it

Notes:

B. The pull ups and ring row sets do not have to be unbroken

Saturday 11.17

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 2:30 x 5 Sets; move weights up if quality is there
Hang Muscle Clean + Push Press x 6+6; work quality/speed
or
RDL + Strict Press x 6+6

C. @ Tough effort
Run 100-200m
24 American KB Swings
rest 90s
Run 100-200m
24 American KB Swings
rest 90s
Run 100-200m
24 American KB Swings

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Clean High Pulls *take 3 seconds to get from the floor to the knee
3 Muscle Cleans *pause 1 count in rack
3 Hang Power Cleans *pause 1 count in landing/power position
3 Barbell Push Jerks *pause 1 count in catch
*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 2:30 x 5 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Clean and Jerk x 5

C. @ Tough effort (all same weights)
Run 200m
18 Alternating KB Snatches
rest 90s
Run 200m
10 Single Arm KB Clean/Arm
rest 90s
Run 200m
24 American KB Swings

Score:
A. No
B. Heaviest Weight
C. Time (Make sure you rest the full 90s)

Notes:
A. I expect that the coach can lightly demo this before starting the clock if you need a refresher on what these movements are, your time to focus on the movements and practice them will be during the Amrap. If you feel like you are completely lost in all of the movements, perform the fit variation of this today.

C. Perform the Run @ tough efforts – but not so tough that you can’t focus on quality reps with the KB. Choose a KB that is difficult but you could perform unbroken.

Sunday 11.18

FIT & COMP

45mins Continuous Flow
Row 15mins
*every 3mins – pause for a 20sec side plank on each side
Assault Bike 15mins
*every 3mins – pause for a 40sec front plank on elbows
Run 15mins
*every 3mins – pause for 15 single leg cone touches/side