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Programming 12.27 – 1.02

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Workout Log: CFSB – Class Programming
Start Date: 2021-12-27
End Date: 2022-01-02

Monday December 27, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) 15 Minute Amraps: *1 minute transition between each

15 Minute Amrap
15/12 Cal Assault Bike
15 DB or KB Deadlift
15/12 Cal Row
15 Minute Amrap
100yd Shuttle (in 10yd increments)
15 No Push Up Burpees
15 Minute Amrap
12 Box Jumps w/Step Down
16 Prisoner Step Ups
20 Abmat Sit Ups

*yep! shuttles – not a straight shot AGAIN

Tuesday December 28, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: *20 minute cap
Find a heavy 3 for the day

*if you’re new to this, work up to a heavy 8
B) Vertical Pull + Squat + Breathing: *more density on the sets here

15 Minute Amrap
4 Strict Pull Ups *bands allowed
6 Jump Squats
8 Barbell Bicep Curl
10 BW Reverse Lunge
50 Double Unders

Wednesday December 29, 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
*work up to a heavy set of one of the below in the tiime
10 Hang Muscle Clean
6 Hang Power Clean
3 Power Clean

B. Expression
15 Minutes; work up to a heavy power clean and jerk – jerk it any way

For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose “expression”
B) Horizontal Push + Bend: 5 Minute Max Assault Bike
4 Minute Max Burpee Box Jump Overs
3 Minute Max Russian KBS
2 Minute Max Push Ups
1 Minute Max Russian KBS

*score total reps
*use a tough weight for the kbs

Thursday December 30, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Three Point Dumbbell Row: 6×4-6/arm; rest 60s between arms

*all challenging here
*20 minute cap
B) Squat Focused: 5 Sets
45s Assault Bike for Calories
45s Alternating Single Arm DB Hang Squat Clean
90s Rest

Score lowest and highest reps per round

Friday December 31, 2021
Status: pending

Saturday January 1, 2022
Status: pending

Sunday January 2, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: 20 Minute Cap
Cyclist overhead squat
@3010; 5×2-3; rest 90s between

4xMax Reps @ 85% of last weeks 1rm
B) Gymnastics – HS Work + Rope Accumulation + BW: *removed hollow position, this will increase the volume of the HS and rope climb work

20 Minute Amrap
10 Kick Ups to Freestanding
3 Rope Climbs
10 Cal Assault Bike