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Programming 4.23 – 4.29

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Monday 4.23

FIT

A.
EMOM,Build
6-9 Barbell RDL
6-9 Dumbbell Press
6-8 Left Side Plank rotations @ 3 down, 3 up
6-8 Right Side plank rotations @ 3 down, 3 up
x 4 sets (16 min total)

B.
30s Left Arm Russian KB Swing
30s Right Arm Russian KB Swing
30s Left Arm KB Push Press
30s Right Arm KB Push Press
60s Singles/Dbl Practice
x 4 sets (12 minutes total)

COMP

A.
@ the top of a 2 minute mark x 8 sets (16 minutes) Build,
Hang Power Clean + Jerk (2+2)

B.
30s Hang Power Cleans @ 60% of today’s complex
30s Burpees Over Bar
30s Double Unders
90s Rest
x 4 sets – work consistency from set to set (12 minutes total)

Scoring:

Fit A. RDL Weight
Comp A.HPC Weight
Fit B. Total Reps
CompB. Total Reps

Notes:
The clock will be set for an EMOM for part A, and a 30/30/30/30 for part B.

If that isn’t your time scheme – pay attention – figure it out and be present in the workout.

Tuesday 4.24

FIT

A.
20 minutes to finish, Build, keep sets mostly heavy
3 Sets
6-9 Back Squats
9-12 Single Arm Bent Over Rows Left
9-12 Single Arm Bent Over Rows Right
30-60s Plank on elbows

B.
For time – 9 minute cap
Row 1000/850m
50 Thrusters
30 No Push Up Burpees

COMP

A.
20 minutes to finish,Build
3 Sets
Back Squat x 3
3+ Max Strict Pull Ups
10 Hanging L-sit Flutter Kicks (L/R=1)

B.
“Jackie”
For time – 9 minute cap
Row 1000m (m/f)
50 Thrusters @ 45#
30 Pull Ups

Score:

FitA: Squat Weight and Bent Row Weight
CompA: Squat Weight and Pull Up Weight
Fit B: Time or reps in cap
Comp B: Time or reps in cap

Wednesday 4.25


FIT

A.

30 Minutes to finish
Full Thacker Method Warm Up for Clean

B.

EMOM 10 Minutes

2-3 Hang Power Cleans

Notes:

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

Mods RDL > Hang Clean Pull > Hang Power Clean

COMP

A.

30 Minutes to finish
Full Thacker Method Warm Up for Clean

B.

EMOM 10 Minutes

Hang Clean x 2

Build to a heavy set of the complex

Notes:

B. Keep it fast and smooth

Score: Complex Weight

Thursday 4.26

FIT

A.
15 minutes to finish, build
3×8 Overhead Squat

B.
20 Minute Amrap
21 Air Squats
15 Sit ups
9 Ring Rows

COMP

A.
15 Minutes to finish,
Find a 3rm Overhead Squat

B.
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Score:

Fit and Comp A:Weight
Fit and Comp B: Reps

Friday 4.27

FIT

A.
2:00 to finish at each station (24 minutes total) Build
Close Grip Bench Press x 3-6
20 Landmine Twists
10 Single Leg Glute Bridges each leg
x4 sets

B.
90s to finish
8 No Push Up Burpees
12 Russian KB Swings
Run in remaining time
rest 90s between sets
x3 Sets

COMP

A.
2:00 to finish at each station (24 minutes total)
3.2.1.3.2.1 Close Grip Bench Press
15 Weighted Glute Bridges
x6 Sets

B.
90s to finish
10 Burpees
15 Russian KB Swings
Run in remaining time
x3 sets

Score:

Fit & Comp A: Bench Weight
Fit & Comp B: No score, just get after it.

Notes:

For Comp on the bench – I want the second 3.2.1 to be heavier than the first

Saturday 4.28

FIT & COMP

A.
Teams of 5
Bike 20s Very Hard
Transition 40s
x4 Sets
*At minimum Teams of 4, more rest is okay, less rest is not.

B.
15 Minute Amrap
10 Turkish Get Ups
100 Doubles/Singles

Sunday 4.29

FIT& COMP

A.

1 Minute Bike
1 Minute Step Ups
1 Minute Row
1 Minute Sled Push
1 Minute Heavy KB Front Rack Walk
x7 Sets