Programming 11.15 – 11.21
Workout Log: CFSB – Class Programming
Start Date: 2021-11-15
End Date: 2021-11-21
Monday November 15, 2021
Title: Monday
Status: pending
Warmup: Coaches Choice
A) Round the World – Map 10: 10 Sets
1 Minute Assault Bike
1 Minute No Push Up Burpees
1 Minte Row
1 Minute Step Ups
1 Minute Single Unders
Note; pace here is conversational, think breathing and blood flow here
Tuesday November 16, 2021
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A) Back Squat: @3211; 5×6; rest 90s between sets
*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 5 Sets for quality; 20 minute cap
6-8 Strict Pull Ups or Banded Pull Ups
10 Box Jumps w/Step Down
15/12 Cal Assault Bike
rest 60s
*cap includes warming up and finishing sets
Wednesday November 17, 2021
Title: Wednesday
Status: pending
Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression
A) Power Clean: A. Technique Work
15 Minute Amrap – choose ONE
5 Hang Muscle Clean
5 Hang Power Clean
3 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets
B. Expression
15 Minute Cap; Work up to a heavy set of the complex
1 Power Clean
2 Hang Power Clean
1 Push Jerk
Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique
Then you may choose “expression”
B) Bend + Horizontal Push + Core: 5 Sets for quality; 20 minute cap
3111; 5 Deadlifts
Max Push Variation
15-20 Abmat Sit Ups
rest 60s
*cap includes warming up and finishing sets
*horizontal push variations – elevated push up, push up, deficit push up, strict dip
*choose a modification you can at least hit 5 solid reps or more with
Thursday November 18, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Supinated Barbell Bent Over Row: @2012; 5×8; rest 90s between sets
*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Wall Balls
30s Rest
30s Calorie Row
30s Rest
30s Reverse Lunges
30s Rest
30s Double Unders
30s Rest
Friday November 19, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Strict Press: @3111; 5×8; rest 90s between sets
*20 minute cap
B) Bend + Push: 15 Minute Amrap
15 Russian KBS
8/arm Single Arm KB or DB Push Press
100yd Run on turf in 10yd shuttles *touch the ground
*yes I want this to be a shuttle, I want the cuts in
Saturday November 20, 2021
Title: Saturday
Status: pending
Warmup: Coaches choice
A) Team Amrap: Teams of 3
15 Minute Amrap
Parter 1; Dual KB Front Rack Hold – tough
Parter 2; 10 Calorie Assault Bike
Partner 3; Rest
*let the calories roll up, switch when the partner is done with the assault bike
Team of 3
15 Minute Amrap
Partner 1; Farmers Carry Hold – tough
Partner 2; 20 Step ups
Parter 3; Rest
Sunday November 21, 2021
Title: Sunday
Status: pending
Warmup: Coaches choice
A) Overhead Squat: @3211; 5×6; rest 90s between sets
B) Gymnastics – HS Work + Rope Accumulation + BW: 20 Minute Amrap
2-3 Wall Walks
10 Cal Assault Bike
2-3 Rope Lowers
10yd Bear Crawl slow w/shoulder roll out
2021 11 14