Programming 3.14 – 3.20
Workout Log: CFSB – Class Programming
Start Date: 2022-03-14
End Date: 2022-03-20
Monday March 14, 2022
Title: Monday
Status: pending
A) Warm Up: 10 Minutes of Foam Rolling
+
15 Minute Amrap; all light, easy
60s Easy Assault Bike
10 Russian KBS
10 Prone Y
10 Alternating Cossack Squats
B) Option 1: For time; 12 Minute Cap
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Men; 95 lb, then 115 lb, then 135 lb
Women; 65 lb, then 75 lb, then 85 lb
C) Option 2: For time; 12 Minute Cap
21 Bent over Barbell Row
42 double-unders
21 thrusters
18 Bent over Barbell Row
36 double-unders
18 thrusters
15 Bent Over Barbell Row
30 double-unders
15 thrusters
*stick with the same weights the whole time
Tuesday March 15, 2022
Title: Tuesday – FBR
Status: pending
Warmup: Coaches Choice
A) DL Squat + Pull: 4 Sets
90s to perform; @20X1; 6-8 KB/DB Goblet Squat
90s to perform; @20X1; 6-8 Standing Barbell Curl
*if you max out the DB at #100 for the reps, use two KB in the front rack
B) SL Squat + Push + Core: 18 Minute Amrap
20 Goblet Reverse Lunge; rest 30s
15-20 Single Arm Tricep Kickback; rest 30s
30-60s Hollow Hold Variation rest 30s
Wednesday March 16, 2022
Title: Wednesday – Snatch/MAP 9 Mixed
Status: pending
A) Warm Up/Snatch Technique Work: 20 Minutes of Coaches Choice Full Snatch Technique
B) Aerobic – Cyclical Biased: 20 Minute Amrap
90 Jump Rope Singles or 30 Double Unders
12/9 Cal Assault Bike
30s Forearm Plank
10 Box Jumps w/SD
Thursday March 17, 2022
Title: Thursday – FBR
Status: pending
Warmup: Coaches Choice
A) DL Bend + Push: 4 Sets
2 min to perform; @20X1; 6-8 Barbell RDL
2 min to perform; @20X1; 6-8 Dual KB/DB Floor Press
B) SL Squat + Pull + Core: 18 Minute Amrap
10/side Goblet Step Up; rest 30s
15-20 Dead Bug Pullovers; rest 30s
Max Sit Variation; rest 30s
*if you can’t perform the step ups with quality at a 90 degree angle, then don’t add DB
Friday March 18, 2022
Title: Friday – Friday/MAP 9 Mixed
Status: pending
A) Warm Up/Clean and Jerk Technique Work: 20 Minutes of Coaches Choice Full Clean and Jerk Skill Work
B) Aerobic – Mixed Modal: 20 Minute Amrap; high turnover
6 Single Arm Alternating Devil Press
9 Air Squats
120yd Run *10yd increments
15 Abmat Sit Ups
*if you can’t keep the push up strict, do the workout below (there is no cyclical work here, spend more time doing good push ups
6 No Push Up Burpee
9 Incline Push Ups
12 Russian KBS
15 Abmat Sit Ups
120yd Run
Saturday March 19, 2022
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) Squat + Pull: 4 Sets
@20X1; 6-8 Back Squat
@20X1; 6-8 Strict Pull Ups
rest 2 minutes
*if you can’t do the pull ups here without using more than 1 band, do a ring row
B) Push + Pull + Bend: 18 Minute Amrap
@20X1; 8-10 Strict Press; rest 30s
@20X1; 8-10 Single Arm Row to Hip rest 30s
20-30 Banded Pullthrough; rest 30s
Sunday March 20, 2022
Title: Sunday
Status: pending
A) MAP 10: 3 Sets
3 Minute BIke
3 Walk
3 Minute Row
3 Walk
3 Minute Amrap; 25yd sled drag + 50yd jog
3 Minute Walk
2022 03 13