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Programming 4.3 – 4.9

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Workout Log: CFSB – Class Programming
Start Date: 2021-04-03
End Date: 2021-04-09

Saturday April 3, 2021
Title: Saturday

A) Lower Body Mixed Modal Work: 15 Cal Assault Bike
15 Russian KBS
12 Wall Balls
10 Dumbbell Snatches
200m Run
rest 90-120s
x 5 Sets
B) Core Work: 12 Minute Amrap
50 Yard Single Arm Farmers Carry/side
30-60s Plank or Ring Plank
16 Russian Twists

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Sunday April 4, 2021
Title: Sunday

Warmup: 5-10 Minutes to warm up, then we’ll get after it

A) Notes: We’ll be challenging the weights from last week!
B) Seated Vertical Jump: Every 30s x 10 sets
x 2
C) Snatch Skill Work: EMOM x 10 Minutes
x2 @55-65%

or

5 Sets
@3111; Front Squat x 4-6; rest 90s between
D) Clean and Jerk: Every 90s x 8 Sets
x2 @55-65%

or

5 Sets
6-8 Push Press; rest 90s between
E) Accessory: Snatch RDL @ 3111; x6-8; rest 60s
Bent Over Dual DB Row @30X2; x6-8; rest 60s
x 3 Sets

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Monday April 5, 2021
Title: Week 5 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x8-10; rest 60s
B2) Bent Over DB Row: @3111; x8-10; rest 60s
x 3 Sets
C) Mixed Modal – UB Focused: 15 Minute Amrap
6-8 Tough Three Point Row/side
10 Push Ups or 10 Alternating Push Up with Shoulder Tap
200m Run
60s Rest

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Tuesday April 6, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up
B) Front Squat – Catalyst: @3111; 3×6-8; rest 2 minutes between
C) Single Leg Squat + Isometrics: 80 Yard Dual Arm Farmers Carry; rest 30s
16 Front Foot Elevated Goblet Reverse Lunge; rest 60s
x 3 Sets

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Wednesday April 7, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Single Arm Dumbbell Z Press: @30X1; x6-8; rest 30s
B2) Dumbbell Pullover: @3110; x6-8; rest 30s
B3) Barbell Bicep Curls: x4-6; rest 60s
x 3 Sets
C) Mixed Modal – Shoulder Focused: 12 Minute Amrap
15/12 Calorie Row or Bike
12-15 Lateral Raises
12-15 Front Raises

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Thursday April 8, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: @3010; 9.7.5.3; rest 2 minutes between
C) Bilateral Bending + Core: For Time
50 Single Arm Alternating DB Muscle Clean
50 Double Unders or 120 Singles
50 Abmat Sit Ups
50 Ball Slams
50 Double Unders or 120 Singles

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Friday April 9, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B1) Barbell Reverse Curl: x6-8; rest 30s
B2) Tricep Kickbacks : x6-8; rest 30s
x 4 Sets
C1) Barbell Drag Curl: x6-8; rest 30s
C2) Bar Skull Crusher: *on the ground
x6-8; rest 40s
x 4 Sets
D) Mixed Cyclical: 20 Minute Amrap
400m Run
500m Row
2k Bike