Programming 2.14 – 2.20
Workout Log: CFSB – Class Programming
Start Date: 2022-02-14
End Date: 2022-02-20
Monday February 14, 2022
Title: Monday
Status: completed
Warmup: Coaches choice
A) Speed Strength: EVERY 30s x 10 Sets
1 Vertical Jump in place
B) Strength Speed: EMOM x 10 Minutes
Power Clean
3 reps fast @45-65% of your 1rm
*alternative here is deadlifting
C1) Rear Foot Elevated Split Squat : x8/side
*start from the ground and find your position there, pause a 1 count with your knee in contact with the ground each rep
C2) strict knees to elbows: xMax
x 4 Sets
Tuesday February 15, 2022
Title: Tuesday
Status: pending
Warmup: Coaches choice
A) Pacing Work – Map 2: *work on consistency
60s Assault Bike
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Run
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Row
90s Rest
x 5 Sets
Wednesday February 16, 2022
Title: Wednesday
Status: pending
Warmup: Coaches Choice
A) Upper Body Horizontal: 7 Sets; 20 Min Cap
6-8 Barbell Bench Press
6-8 Three point DB Row
@21X1
*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Horizontal + Core: 13 Minute Amrap
12-20 Push Up Variation
8-12 Barbell Bicep Curl
20yd/arm Heavy SA Farmers Carry
Push up, ring push up, or deficit push up, chest elevated push ups
*don’t fast walk on the farmers carry
Thursday February 17, 2022
Title: Thursday
Status: pending
Warmup: Coaches choice
A) Pacing – Map 9: 90s @ each x 5 Sets
Assault Bike
Row
Step Up 20/16
Single Unders
Run
Friday February 18, 2022
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Deadlift – CF: @5112; 15 Minute Cap
3×3; Warm Up
3×3; working sets
rest around 2-3 minutes between working sets
B) LB Volume: 20 Minute Amrap @ casual pace
@3331; 3 Back Squats
10 Alternating Plank Leg Lift
8 Side Plank Clamshells/side
10 Steps/side Lateral Banded Walk
rest 90-120s
Saturday February 19, 2022
Title: Saturday
Status: pending
Warmup: Coaches choice
A) Pacing Work – Map 10: 45 Minute Amrap @ conversational pace
Person 1 Assault Bike @ smooth pace
Person 2 performs
10yd Bear Crawl
20yd Left Arm Single Arm OH KB Carry
20yd Left Arm Single Arm Front Rack KB Carry
20yd Left Arm Single Arm KB Farmers Carry/side
20yd Right Arm Single Arm OH KB Carry
20yd Right Arm Single Arm Front Rack KB Carry
20yd Right Arm Single Arm KB Farmers Carry/side
10yd Bear Crawl
*carries are done in 10yd increments
*use the same weight across carries
Sunday February 20, 2022
Title: Sunday
Status: pending
Warmup: Coaches Choice
A) Upper Body – Vertical: 20 Minute Amrap
@03X3; Split Jerk x 5; rest 60s
8 Strict Pull ups; rest 60s
*warm up for the first 1-2 sets, then keep the last couple sets tough
*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
*if you aren’t doing strict pull ups, perform 10-12 Ring Rows
B) Upper Body Vertical: 13 Minute Amrap
2 Wall Walks
6-10 Strict or Ring Dips
8-10 Single Arm Gorilla Row
10-12 Banded Straight Arm Lat Pulldown
Work through at a casual pace
2022 02 14