Programming 3.28 – 4.3
Workout Log: CFSB – Class Programming
Start Date: 2022-03-28
End Date: 2022-04-03
Monday March 28, 2022
Title: Week 4/4 Monday – Mixed Modal
Status: pending
Warmup: Coaches Choice
A) Get the work done – 40 Minute Cap: 15/12 Cal Bike
10 KB Clean/side
rest 60s
15/12 Cal Row
6 Alternating Turkish Get Ups
rest 60s
15 Burpee Step Ups
rest 60s
x 4 Sets
*use the same KB or DB with cleans that you will for the TGU
Tuesday March 29, 2022
Title: Tuesday – FBR
Status: pending
Warmup: Coaches Choice
A) DL Squat + Pull: 5 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: 13 Minute Amrap
12-15 Push Ups
20 Front Rack Reverse Lunge
30-60s Hollow Hold Variation
Wednesday March 30, 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: 20 Minute Amrap
120 Jump Rope Singles or 40 Double Unders
20 Step Ups
15 No Push Up Burpees
10 Cal Assault Bike
Thursday March 31, 2022
Title: Thursday – FBR
Status: pending
Warmup: Coaches Choice
A) DL Bend + Push: 5 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: 13 Minute Amrap
30 Alternating Single Leg Glute Bridge
15 Dead Bug Pullovers
10 4 Way Dead Bugs
Friday April 1, 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
80yd Run
4/side Single Arm Devil Press
80yd Run
6/side Single Arm Thruster
OPTION 2
100yd Run
10 Alternating DB Snatch
8 Air Squats
6 Single Arm Push Press/side
Saturday April 2, 2022
Title: Saturday – FBR
Status: pending
Warmup: Coaches Choice
A) Squat + Pull: 5 Sets
@20X1; 10-12 Back Squat
@20X1; 10-12 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
10 Push Press; rest 30s
8/side DB Elbowing Row rest 30s
15-20 Heavy Russian KBS; rest 30s
*pull the push press from the floor
Sunday April 3, 2022
Title: Sunday – MAP 10
Status: pending
A) MAP 10: 6 Sets
1 Minute BIke
1 Minute Walk
1 Minute Row
1 Minute Walk
1 Minute Sled Push
1 Minute Walk
1 Minute Run
1 Minute Walk
2022 03 27