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Programming 2.13 – 2.19

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Workout Log: CFSB – Class Programming
Start Date: 2021-02-13
End Date: 2021-02-19

Saturday February 13, 2021
Title: Saturday

A) MAP 10: 45 Min Amrap
10 Walking Lunges in your box
10 Tuck Ups
50 JR Singles
5/Single Arm Russian KB Swing/side
2 Trips Forward/Reverse Bear Crawls in your box
15 Cal Assault Bike

*for the bear crawls, touch the lines with your toes on the reverse crawl, and your hands on the forward


Sunday February 14, 2021
Title: Sunday

A) Snatch Work: 60 Minutes of Snatch Skill work


Monday February 15, 2021
Title: Monday

Warmup: Whiteboard Score
-Deadlift or Power Clean
– Time

A) Warm Up: *Coaches Choice warm up
B) Bend – Deadlift – 15 min to warm up and finish: Power Clean

*You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Assessment and Notes: -6 Push Ups @ 3111; if you cannot perform this, choose a no push up burpee
-If you are not confident jumping, step over
D) Push Focused: 12 Minute Amrap
6 Push Press; moderate
8 Lateral Burpee Over Bar
12 Alternating DB Snatches *light/smooth weight
15 Abmat Sit Ups

*if you don’t have solid push ups, choose a No Push Up Burpee


Tuesday February 16, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Back Squat weight
-Total reps for C

A) Warm Up: Coaches choice warm up
B) Back Squat – 20 Minutes to warm up and finish: Back Squat x2.

*build slightly across sets
C) Pull Focused Accumulation: 15 Min Amrap
5 Mixed Grip Pull Up *switch grip each round
*alternating rounds between 10 Reverse Lunges in place and 10 Arms Overhead Air Squats
30 Double Unders
rest 30s


Wednesday February 17, 2021
Title: Wednesday

Warmup: Whiteboard Score

I don’t need a score for the whiteboard, but I’m looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here 🙂

We’ve got different ordering this week! this changes the stimulus slightly

A) Warm Up: Coaches choice warm up
B) MAP 5: *see if you can keep last weeks pace with less rest!

3 Minute Assault Bike
1:30 Rest
x 3 Sets

3 Minute Row
1:30 Rest
x 3 Sets

3 Minute Amrap;
12 Step Ups
5/side Single Dumbbell Down Up *choose a weight you can move aerobically with
1:30 Rest
x 3 Sets


Thursday February 18, 2021
Title: Thursday

Warmup: Whiteboard Score

-Strict Press weight
-Time for C

A) Warm Up: *Coaches Choice warm up
B) Vertical Push – 15 minutes to warm up and finish: Strict Press x

*build slightly across sets
C) Bend Focused Accumulation: 12 Minute Amrap
@3010; 8 TNG Deadlifts; moderate
8 Box Jumps with Step Down
16 Abmat Sit Ups


Friday February 19, 2021
Title: Friday

Warmup: Whiteboard Score
-Bent Row

A) Warm Up: *Coaches Choice warm up
B) Horizontal Pull – 12 minutes: Every 90s x 8 Sets
@10X3; Supinated Grip Bent Over Row x 3; keep all tough but pretty
C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap
3k Bike
directly into
4 Sets
8 Three Point Rows/arm
12 Goblet Squats

*choose weights that are tough but unbroken