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Programming 11.22 – 11.28

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Workout Log: CFSB – Class Programming
Start Date: 2021-11-22
End Date: 2021-11-28

Monday November 22, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World – Map 10: 13 Minute Amrap
Assault BIke
*every 10 calories hop off the bike and perform 7 No Push Up Burpees
1 minute transition
13 Minute Amrap
15 Cal Row
15yd Bear Crawl *slow with low hips
1 Minute Transition
13 Minute Amrap
20 Step Ups
50 Single Unders
10 Abmat Sit Ups

Tuesday November 23, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @3211; 5×4; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
6-8 Strict Pull Ups or Banded Pull Ups
10 Alternating Goblet Reverse Lunges
30 Double Unders or 90 Single Unders
rest 60s

Wednesday November 24, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: *no changes here – practice this

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

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: 20 Minute Amrap
3010; 8 Deadlifts
10-20 Abmat Sit Ups
Max Push Variation
30-60s Plank or Ring Plank
rest 60s

*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 25, 2021
Title: Thursday – Thanksgiving
Status: pending

A) Happy Thanksgiving!: Hey there everyone 🙂 We’re closed today and Black Friday

IF there will be any open gym time to come in and play around, you’ll see it announced on the Facebook Members page at least 24 hours in advance 🙂 so just keep your eyes peeled there.

If not, have a wonderful thanksgiving!

Friday November 26, 2021
Title: Friday – Black Friday
Status: pending

A) Happy…Black Friday? I guess?: Again, closed…IF we have open gym time – look to the facebook members group for it.

If you’re not a part of the Facebook members group just message me ( and I’ll get you set up

Saturday November 27, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Teams of 2: Get the work done! Only one person works at a time – Start where you want, move where you want, break the work up between the two of you how you want – but you have to finish one thing before moving on to the next.

30 Minute Cap
100/85 Calorie Bike
1000yd Run
60 No Push Up Burpees
80 American KBS
100 Prisoner Step Ups
80/70 Calorie Row
600yd Farmers Carry

Sunday November 28, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: @3211; 5×4; rest 90s between sets
B) Gymnastics – HS Work + Rope Accumulation + BW: 20 Minute Amrap
10-15s L-sit Hang
30s Freestanding Hold Practice
2-3 Rope Lowers
2-3 Wall Walks
15 Cal Assault BIke