Programming 4.4 – 4.10
Workout Log: CFSB – Class Programming
Start Date: 2022-04-04
End Date: 2022-04-10
Monday April 4, 2022
Title: Monday
Status: pending
Warmup: Coaches Choice
A) Bodyweight Accumulation + Run Work: 15 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 60s
+
rest/walk 7 minutes
+
1 Minute Run *10yd shuttles 🙁
1 Minute Walk
x 10 Sets
Tuesday April 5, 2022
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A) Deadlift: @3111; 4×5; rest 2 minutes
B) Bench Press: @3111; 4×5; rest 2 minutes
C) Core Work: 10 Minute Amrap
60yd Farmers Carry
15-20 Abmat Sit Ups
30s Prisoner Superman Hold
Wednesday April 6, 2022
Title: Wednesday
Status: pending
Warmup: Coaches Choice, you’ll choose either PRACTICE or EXPRESS today
A) Snatch – 15 Minute: PRACTICE
3 Hang Muscle Snatch
3 Overhead Squat to a power position or full
rest 60-90s
EXPRESS
15 minutes to build to a heavy set of the complex
1 Hang Snatch Above the knee
1 Hang Snatch below the knee
1 Snatch
B) Mixed LB: PRACTICE
10 Minute Amrap
10 American KBS
10 No Push Up Burpees
60 Single Unders
EXPRESS
10 Minute Amrap
6 TNG Power Snatch @ 50% of 1RM
6 Burpees Over Bar *lateral, two foot jump
30 Double Unders
rest 30s
Thursday April 7, 2022
Title: Thursday
Status: pending
A) Back Squat: @3111; 4×5; rest 2 minutes
B) Strict Pull Up: @3111; 4×5; rest 2 minutes
*if you can hold the tempo well, perform them weighted
*only one band allowed
if performing Ring Rows
@3111; 7×5; rest 60s
C) Core Work: 10 Minute Amrap
60yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Russian Twists
Friday April 8, 2022
Title: Friday
Status: pending
Warmup: Coaches Choice, you’ll choose either PRACTICE or EXPRESS today
A) Clean 15 Min: PRACTICE
3 Hang Muscle Clean
3 Front Squat to power Position or full
rest 60-90s
EXPRESS
15 minutes to build to a heavy set of the complex
1 Hang Clean above the knee
1 Hang Clean below the knee
1 Clean
B) Mixed UB: PRACTICE
10 Minute Amrap
8 Strict Press *pulled from floor
30s Plank on Hands
10 Cal Assault BIke
EXPRESS
10 Minute Amrap
8 Push Press
10 Calorie Row @ damper 10; tough
rest 30s
Saturday April 9, 2022
Title: Saturday
Status: pending
A) Mixed MAP 6: 3 Minute Assault BIke
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
3 Burpees
6 Russian Kettlebell Swings
50yd Run
2 min Rest
x 4 Sets
Sunday April 10, 2022
Title: Sunday
Status: pending
A) Mixed Map 10: 9 Sets
1 Minute Row
1 Minute Bike
1 Minute Jump Rope
1 Minute Farmers Carry
1 Minute Run
this is an EMOM style, move that ass
2022 04 03