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Programming 4.16 – 4.22

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Monday 4.16

FIT

A.
EMOM,Build
8-10 Left – Rear Foot Elevated RDL
8-10 Right – Rear Foot Elevated RDL
8-10 Left Arm Dumbbell Press
8-10 Right Arm Dumbbell Press
30-60s Left Side Plank
30-60s Right Side Plank
x 4 sets (24 min total)

B.
For time – 8 minute cap
30.20.10
Russian KB Swings
Push Ups

COMP

A.
@ the top of a 2 minute mark
8 RDL, Start moderate, build to heavy
8 Unbroken Shoulder to Overhead, Start moderate, build to heavy
6+ Max Unbroken TTB *stop 3 reps short of fail
x4 Sets (24 Minutes total)

B.
8 Minute Amrap
20 KB/DB Snatches 55/35
10 Handstand Push Ups

Score:
FitA: Heaviest RDL Weight and DB Press Weight
CompA: Heaviest RDL Weight,Shoulder to Overhead Weight, total TTB.
FitB: Time or reps in cap
CompB: Reps

Notes:
Fit A: Build on the sets, start off moderate.
Fit B: Mods > Incline Push Ups, Deficit Push Ups
CompA: You should have enough time to transition your weight from RDL to UB STO – this is pulled from the floor on the first one.
CompB: I will allow Ring Dips (not scaled ones) or Strict/Kipping HSPU up to 2 mats under the head.

Tuesday 4.17

FIT

A.
20 Minute Amrap @ Conversational pace – NFT
10 Ring Rows, moderate
30s Front Rack Bottom of Squat Hold
30-60s Dead Bug Hold

B.
20 Minutes to establish Back Squat 5rn

COMP

A.
EMOM (20 minutes)
8-10 Bent Over Row, build
3-6 Left Side Plank Clamshells
3-6 Right Side Plank Clamshells
60s rest
x 5 sets

B.
20 Minutes to establish Back Squat 1rm

Score:
FitA: No score, conversational pace
CompA: No Score, conversational pace
FitB: Heaviest weight
CompB: Heaviest Weight

Wednesday 4.18

FIT

A.

30 Minutes to finish
Full Thacker Method Warm Up for Snatch

B.

Every 90s x 8 Sets (12 min)

3-4 Hang Power Snatches

Notes:

B. Keep it fast and smooth, work quality of movement – don’t load if it looks bad.

Mods Snatch RDL > Hang Pull > Hang Power Snatch

COMP

A.

30 Minutes to finish
Full Thacker Method Warm Up for Snatch

B.

Every 90s x 8 Sets (12 minutes)

Build to a heavy Power Snatch + Overhead Squat (1+3)

Build to a heavy set of the complex

Notes:

B. Keep it fast and smooth

Score: Complex Weight

Thursday 4.19

FIT

A.
4 Sets – 20 Minutes to finish
9-12 Strict Pull Ups
100′ Farmers walk, heavy

B.
150 Wall Balls for time – 8 minute cap

COMP

A.
4 Sets – 20 minutes to finish
Weighted Pull Up x 3
100′ Farmers Walk

B.
Karen
150 Wall Balls for time 20/14#, 10/9 – 8 minute cap

Score:

FitA: Total pull ups and lowest Farmers Walk Weight.
CompA: Heaviest pull up set and lowest farmers walk weight.
Fit B: Time or reps in cap
CompB: Time or reps in cap

Notes:
For farmers walks – Start heavy and challenging – you get ONE set down, if you have to set it down more than once during your set, you must grab another weight for your next set. Because some of you MFers will game the system – If you set it down more than once on your last set (because you don’t have another set coming after that)- subtract #20 from your score.

Friday

FIT

A.
90s to finish each station
Close Grip Bench Press x 5-8, build
Banded Good Mornings x 8-10
Ab Mat Sit Ups x 10-20
x4 sets

B.
20 Minutes to find
Deadlift 5rm

COMP

A.
20 Minutes to finish
4 Sets
Close Grip Bench Press x2-3, build to a heavy set in the range

B.
20 Minutes to find a Power Clean 1rm

Score:
FitA: Bench press weight
CompA: Bench press weight
FitB: DL Weight
CompB: PC Weight

Saturday 4.21

FIT & COMP

20 Minute Amrap
10 Alternating Turkish Get Ups
40 Doubles or 80 Singles
20 Alternating KB Snatches
40 Doubles or 80 Singles
30 American Kettlebell Swings
40 Doubles or 80 Singles

Score:

Total reps in the time

Sunday 4.22

Gym roll up doors open at 10, if you care about the modality you choose – line up at the door and wait because it will be first come first serve.

I will have

8 Biking Spots
6 Rowing Spots
5 Weighted Vest Spots

The people who come in first will write their name on the board to choose what they want do to.

FIT & COMP

50-60 minute Bike
or
50-60 minute Row
or
50-60 minute Weighted Vest Walk

this allows for 19 Spots, if more people come in, you’ll be carrying a sandbag on your back for 60 minutes.

Score:

Total Cals for Bike
Total Meters for Row
Total Yards for Weighted Vest Walk