Blog Search

Programming 12.28 – 1.3

By: 0

Workout Log: CFSB – Class Programming
Start Date: 2020-12-28
End Date: 2021-01-03

Monday December 28, 2020
Title: Monday

Warmup: Every 2 minutes x 5 Sets
8 American KBS
30s Assault Bike
3 Burpee Box Jumps

*speed up each round, choose modifications that allow you to do so
rd 1: easy
rd2: easy
rd3: moderate
rd4: moderate

A) Notes: Score floor press weight and total reps today
B) Push – 15 Minutes to warm up and finish: Floor Press
Floor Press

*choose 8’s if you cannot hit your bodyweight for 3 reps
*build slightly across sets
C) Bend/Push Focused Conditioning: 15 Min Amrap
30 American KBS
20 Cal Assault Bike
10 Burpee Box Jumps

*choose row for more advanced athletes


Tuesday December 29, 2020
Title: Tuesday

Warmup: 10 Minute AMRAP
50 JR Singles
8 Empty Barbell RDL
10 Air Squats

A) Pull – 15 minutes to warm up and finish: Bent Over Barbell Row
@30X2; 5×8

*all sets tough – but honor the tempo
B) Squat/Pull Focused Conditioning: x 7 Sets
60s to perform
5 Unbroken Strict Pull Ups
Max Wall Balls in time remaining
60s Rest

-if 5 strict pull ups is too easy perform 5 weighted pull ups
-if 5 strict pull ups is too hard, perform 10 ring rows

transition with some hustle moving from pull ups to wall balls


Wednesday December 30, 2020
Title: Wednesday

Warmup: Take a few moments to go over the moments, then perform some practice with the movements in rounds of increasing pace
4 Reverse Lunges
4 Abmat Sit Ups
4 No Push Up Burpees
20s Assault Bike
4 Single Arm DB Power Clean
10 Doubles or 20 Singles
x 3 Sets of practice work

A) MAP 5: 3 Min Amrap
10 Reverse Lunges
10 Abmat Sit Ups
3 Minute Rest
x 2 Sets

directly into

3 Minute Amrap
10 No Push Up Burpees
10 Cal Assault Bike
3 Minute Rest
x 2 Sets

directly into

3 Min Amrap
10 Alternating Single Arm DB Power Clean
30 Double Unders or 60 Singles
3 Minute Rest
x 2 Sets


Thursday December 31, 2020


Friday January 1, 2021
Happy New Year!


Saturday January 2, 2021
Title: Full Body

A) Full Body: 4 Sets
8 Minutes to Perform
20 Wall Ball
15 Three Point DB Row/arm
20 Abmat sit Ups
20 Russian KBS
15 DB or KB Push Press x Side
20 Alternating Russian Twists
rest remaining time


Sunday January 3, 2021
Title: Map 10

A)  Lets speed this up a little
B) Map 10: 8 Sets
90s Jog
30s Transition
90s Row
30s Transition
90s Bike
30s Transition