Programming 3.7 – 3.13
Workout Log: CFSB – Class Programming
Start Date: 2022-03-07
End Date: 2022-03-13
Monday March 7, 2022
Title: Monday
Status: pending
A) Warm Up: ON A RUNNING CLOCK
0-12 Minute Amrap
20s Single Leg Glute Bridge Hold Left Leg
20s Single Leg Glute Bridge Hold Right Leg
20s Quadruped plank
10 Russian KBS
10 Push Ups
10 Alternating Active Straight Leg Raise
+
12-22; work up and finish
2-3 Sets @ race pace
50 Jump Rope Singles
2 Deadlifts or KBS
2 Bar Facing Burpees
2 Deadlifts or KBS
2 Bar Facing Burpees
50 Jump Rope Singles
B) Option 1: For Time; 10 Minute Time cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts
Bar-facing burpees
225/155 on DL
C) Option 2: For Time; 10 Minute Time cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts @ light weight or Heavy American KBS
Lateral No Push Up Burpee Over Bar
Tuesday March 8, 2022
Title: Tuesday – FBR
Status: pending
Warmup: Coaches Choice
A) DL Squat + Pull: 4 Sets
90s to perform; @20X1; 10 KB/DB Goblet Squat
90s to perform; @20X1; 10 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 Dball Bear Hug Walking Lunges; rest 30s
20-30 Banded Tricep Extensions; rest 30s
25yd/side Single Arm KB/DB Carry; rest 30s
Wednesday March 9, 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
12/9 Cal Assault Bike
90 Jump Rope Singles or 30 Double Unders
150yd Run
30s Forearm Plank
Thursday March 10, 2022
Title: Thursday – FBR
Status: pending
Warmup: Coaches Choice
A) DL Bend + Push: 4 Sets
2 min to perform; @20X1; 10 Barbell RDL
2 min to perform; @20X1; 10 Dual KB/DB Floor Press
B) SL Squat + Pull + Core: 18 Minute Amrap
10/side DB Step Ups; rest 30s
20-30 Banded Straight Arm Lat Pulldowns; rest 30s
20-30 Abmat sit ups; rest 30s
*if you can’t perform the step ups with quality at a 90 degree angle, then don’t add DB
Friday March 11, 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
3 Strict Push Up Burpee
6 Air Squats
9 Russian Kettbell Swings
12 Cal Assault Bike or Row
*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
3 No Push Up Burpee
6 Incline Push Ups
9 Air Squats
12 Russian KBS
Saturday March 12, 2022
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) Squat + Pull: 4 Sets
@20X1; 10 Back Squat
@20X1; 10 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; 10 Barbell Bench Press; rest 30s
@20X1; 10/side Three Point Row; rest 30s
20-30 Goblet Good Morning; rest 30s
Sunday March 13, 2022
Title: Sunday
Status: pending
A) MAP 10: 60 Minute Amrap
5 Minute BIke
5 Minute Walk
5 Minute Row
5 Minute Walk
2022 03 06