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Programming 2.6 – 2.12

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Workout Log: CFSB – Class Programming
Start Date: 2021-02-06
End Date: 2021-02-12

Saturday February 6, 2021
Title: MAP 10

A) MAP 10: 45 Min Amrap
20 Cal Assault Bike
16 Alternating Pike Shoulder Taps
50 JR Singles
20s/arm Mixed Rack Overhead HOLD (not carry)
12 Kettlebell Good Mornings


Sunday February 7, 2021
Title: Saturday

A) Snatch Work: 60 Minutes of Snatch Skill work


Monday February 8, 2021
Title: Monday

Warmup: Whiteboard Score
-Heaviest Floor Press
-Total Reps C

A) Warm Up: Take a few moments to cover the movements below, then perform
8 Minute Amrap
5 Light DL @3010
5 Perfect push ups @ 3111
50 Jump Rope Singles

*use the push up in the warm up to decide whether you should or should not be doing full burpees.
B) Horizontal Push – 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press

*note the change in tempo, this should change things quite a bit 🙂
C) Bend + Push Accumulation: 12 Min Amrap
6 Double Push Up Burpee Over Bar
@3010; 8 TNG Barbell Deadlifts
30 Double Unders or 60 Singles

*choose weights you can move continuously with
*note that I added the “over bar” on the burpee


Tuesday February 9, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Total # of pull ups
-Thruster Weight

A) Warm Up: 5/Side Quadruped Plank Row *light
10 Alternating Childs Pose with T-spine rotation
12 Reverse Lunges
B) Vertical Pull – 12 Min Amrap: *challenge your score from a couple weeks ago
*tempo is now @3011

Max Sets in 12 minutes of
Max Reps Strict Pull Ups; rest 60s

Max Banded Pull Ups; rest 60s (start with something you can confidently hit 6-8 with UNDER CONTROL)

*banded pull ups are okay for this one

C) Squat + Pull Accumulation: *focus here is on quality of movement – no shitty thrusters
*these ranges are unbroken

15 Minute Cap
12 Thrusters
10-12 Three Point Rows/arm
rest 60s
x 4 Sets


Wednesday February 10, 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: *again this week, practice your pacing

3 Minute Assault Bike
2 Minute Rest
x 3 Sets

3 Minute Row
2 Minute Rest
x 3 Sets

3 Minute Amrap;
12 Step Ups
5/side Single Dumbbell Down Up *choose a weight you can move aerobically with
2 Minute Rest
x3 Sets


Thursday February 11, 2021
Title: Thursday

Warmup: Whiteboard Score
-PS or DL Weight
-Slowest and Fastest time for C

A) Warm Up: Coaches Choice Warm Up
B) Bend Focused – 20 Minutes to Warm Up and Finish: Power Snatch + Full Snatch 5×1+1
@3131; Deadlift

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

*build slightly across sets
C) Push + Bend Accumulation: 4 Sets for time(s) – 14 Minute Cap
10 Unbroken Push Press
15 Unbroken Russian Kettlebell Swings
15 Abmat sit Ups
rest 60s between sets

*looking for consistent round times here


Friday February 12, 2021
Title: Friday

Warmup: Whiteboard Score
-Front Squat weight

A) Warm Up: at the top of a 2 Minute Mark x 4 Sets
45s Assault Bike; build across sets to moderate
30s Plank
6-8 Goblet Squats
B) Front Squat – 20 Minutes to warm up and finish: @3111
Front Squat 5x 4-6

*build slightly across sets
C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago

EMOM x 5 Sets
Minute 1: 8 Dead Bug Pullovers
Minute 2: 8-10 Barbell Curls
Minute 3: 6-8 Box Jumps with Step Down