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Programming 11.26 – 12.2

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Monday 11.26

FIT

COMPARE A/B to your results from the programming week of 10.8

A. 15 Minute cap
Establish a heavy Back Squat x5 @3111 for the day

B.
Max Strict Ring Rows in 5 minutes

C. For time – 12 Minute Cap
20 Db/Kb Suitcase Reverse Lunges
40 JR Singles
18 Db/Kb Suitcase Reverse Lunges
60 JR Singles
16 Db/Kb Suitcase Reverse Lunges
80 JR Singles
12 Db/Kb Suitcase Reverse Lunges
100 JR Singles

COMP

A. 15 Minute cap
Establish a heavy Back Squat Single for the day

B.
Max Strict Pull Ups in 5 minutes

C. For time – 12 Minute Cap
14 Barbell Front Rack Reverse Lunges
20 Double Unders
12 Barbell Front Rack Reverse Lunges
40 Double Unders
10 Barbell Front Rack Reverse Lunges
60 Double Unders
8 Barbell Front Rack Reverse Lunges
80 Double Unders

Score:
A. Weight
B. First set unbroken AND total reps.
C. Time/Weight

Notes:
C. I want the lunges to be heavy

Tuesday 11.27

FIT

COMPARE A/B to your results from the programming week of 10.8

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
Push Up/Incline Push Up
Farmers Carry 30m after each set

B. 20 Min Cap – Tough Effort
1.2.3.4.5.6.7.8.9.10
Dumbbell/KB Deadlifts
10 Ab Mat Sit Ups between each set

COMP

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
Ring Push Up
Farmers Carry 30m after each set

B. 20 Min Cap – Tough Effort
1.2.3.4.5.6.7.8.9.10
Dumbbell/KB Deadlifts
Strict Toes Through Rings/ Kipping Toes through rings

Score:
A. Time and FC weight
B. Time and DB/KB Weight

Notes:
A/B. Pick a weight and modification that allows for the first set of 10 to be tough but unbroken. For the ladder up – pick a weight as though you feel the 10’s could be unbroken.

Wednesday 11.28

FIT

COMPARE A to your results from the programming week of 10.8

A. 30 Minute Amrap
15 Russian Kettlebell Swings
35 Double Unders/Singles
15 Ball Slams
200m Run
15 Box Jumps with Step Down
10/8 Cal Bike

COMP

A. 30 Minute Amrap
15 American Kettlebell Swings
35 Double Unders
15 Ball Slams
200m Run
15 Box Jumps with Step Down 24″/20″
10/8 Cal Bike

Score:
Rounds + Reps

Notes: If weather permits for the run, do it. If it’s super snowy and dangerous – omit run.

Thursday 11.29

FIT

COMPARE A/B to your results from the programming week of 10.8
A. 15 Minute Cap
Deadlift – build to a heavy Double, however you are feeling, go for it.

B. KB Complex
3-4 Sets
12 Dual DB Deadlifts
9 Dual DB Cleans
6 Dual DB Push Press
20m Dual DB Rack Carry
Rest as needed between
x 4 Sets

COMP

A. 15 Minute Cap
Power Clean and Jerk – build to a heavy single today, however you are feeling, go for it.

B. KB Complex
3-4 Sets
12 Dual KB Sumo Deadlifts
9 Dual KB Cleans
6 Dual KB Push Press
20m Dual KB Rack Carry
Rest as needed between
x 4 Sets

Score:
A. Heaviest load
B. Heaviest Complex Weight

Notes:
A. You know what to do.
B. These sets are meant to be unbroken, build to the heaviest set you can manage.

Friday 11.30

FIT & COMP

A.
10m Shuttle Run 3 Minutes
rest 3 Minutes
x 2 Sets
Bike 3 Minutes for calories
rest 3 minutes
x 2 Sets
Row 3 Minutes for calories
rest 3 minutes
x 2 Sets

Score:
Run: #of 10m trips each round
Bike: #of calories each round
Row: # of calories each round

notes:
Work on CONSISTENCY in your pacing
If there are more than 18 in class from a logistics standpoint, we will put in a 15s transition to allow some to go during the rest while still allowing for an entire 3 min of work

Saturday 12.1

FIT

COMPARE A/B to your results from the programming week of 10.8
A. 15 Minute Cap
Overhead Squat / Front Squat – build to a heavy double

B. EMOM x 12 Min
1. 15 Wall Balls
2. Bike 10/7 Cals
2. 14 Alternating DB Curls

COMP

A. 15 Minute Cap
Power Snatch – build to a heavy single for the day

B. EMOM x 12 Min
1. 15 Wall Balls
2. Bike 13/10 Cals, tough (scale to 10/7 if needed)
2. 14 Alternating DB Curls

Score:
A. Heaviest weight.
B. Don’t score, just challenge yourself.

Notes:
A. Just a heavy set for the day.
B. If these numbers don’t work for you, find something challenging that you can maintain, I want this to be tough but doable during the range.

Sunday 12.2

FIT & COMP

Around the world work

A. 60 Min Amrap @ conversational pace
Bike 2 Min; consistent pace
10m Bear Crawl Forward
10-15 Sit Ups
20 Alternating Single Leg Cone Touches
Row 2 Min; consistent pace
10m Reverse Bear Crawl
30-45s Front Plank on elbows
15 American KB Swings
30m Single Arm Bottoms Up KB Walk/arm