Programming 11.9 – 11.14
Workout Log: CFSB – Class Programming
Start Date: 2021-11-09
End Date: 2021-11-14
Tuesday November 9, 2021
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A1) Squat Variation: x12-15; rest 30s
*Goblet Squat, or Wall Ball
A2) Ring Row: x12-15; rest 30s
x 4 Sets
B1) Bend Variation: x6-8; rest 30s
*RDL, Deadlift or hang power clean
B2) Push Variation: x12-15; rest 30s
*Elevated push up, push up, deficit push up
x 4 Sets
C) AMRAP: 10 Minute Amrap
10 Ball Slams
10 Abmat Sit Ups
20-30s Plank
Wednesday November 10, 2021
Title: Wednesday
Status: pending
Warmup: Coaches Choice
A) Aerobic: 8 Minute Amrap
20 Prisoner Step Ups
15 Cal Row
+
4 Minute Transition
+
8 Minute Amrap
15 Cal Assault BIke
12 Russian KBS
+
4 Minute Transition
+
8 Minute Amrap
30 Double Unders or 90 Single Unders
10 No Push Up Burpees
Thursday November 11, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Rear Foot Elevated Split Squat : 12 Minute Cap
Find a tough 8/side
B1) Dumbbell Bench Press: x8-10; rest 60s
B2) Three Point Dumbbell Row: x6-8; rest 60s
x 4 Sets
C) Assault Bike: 60s Assault Bike
90s Rest
x5 Sets
Friday November 12, 2021
Title: Friday – Wades Day
Status: pending
Warmup: Coaches Choice
A) Wades Day: 5 Sets for time
11 Single Arm DB Snatch
12 Single Arm Thrusters
11 Pull Variation
*pull variations;
Ring row, strict pull up, weighted pull up
Saturday November 13, 2021
Title: Saturday – Wades Lift Off
Status: pending
Warmup: Closed today for the lift off!
A) Power Clean : Find a 1rm
B) Back Squat: Find a 1rm
C) Bench Press: Find a 1rm
D) Deadlift: Find a 1rm
Sunday November 14, 2021
Title: Sunday
Status: pending
A) UB Gymnastics: 5 Wall Walks
5 Rope Lowers
30-60s Handstand Hold
20-30s Hanging L-sit
15 Cal Assault Bike
x 20 Minute Amrap for quality
B) Lactic Endurance Test: 250m Row
10 American KBS
10 No Push Up Burpees
10 American KBS
10 No Push Up Burpees
10 American KBS
250m Row
rest/walk 1:4
x 2 Sets; each set at 100%
2021 11 07