Programming 5.2 – 5.8
Workout Log: CFSB – Class Programming
Start Date: 2022-05-02
End Date: 2022-05-08
Monday May 2, 2022
Title: Monday
Status: pending
Warmup: The run is the warm up here! you can build across sets if you’d like
A) Bodyweight Accumulation + Run Work: 1 Minute Run
30s Walk
x 16 Sets
+
rest/walk 5 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
Tuesday May 3, 2022
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A) Deadlift: *15 Minute cap
@20X1; 5×5; rest 90-120s
B) Bench Press: *15 Minute cap
@20X1; 5×5; rest 90-120s
C) Core Work: 8 Minute Amrap
50yd Dual KB Front Rack Carry
25 Yd Dual Arm Farmers Carry
*use the same weight across the board
Wednesday May 4, 2022
Title: Wednesday
Status: pending
Warmup: coaches choice
A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@3131; x2-3
*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
13 Minute Amrap
100 Single Unders
14 No Push Up Burpees
14 Reverse Lunges
14 American KBS
rest 30s
COMPLEX
13 Minute Amrap
50 Double Unders
8 Hang Power Snatch @ 55-65% of PS
10 Burpees Over Bar *lateral, two foot jump
rest 30s
Thursday May 5, 2022
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Back Squat: 18 Minute Cap
@20X1; 5×5; rest 2 minutes
B) Strict Pull Up: @20X1; 4×7; rest 2 minutes
*if you can hold the tempo well, perform them weighted
*only one band allowed
if performing Ring Rows
@20X1; 7×7; rest 60s
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists
Friday May 6, 2022
Title: Friday
Status: pending
Warmup: coaches choice
A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one
*be sure that you understand one before moving on to the next
*don’t move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets
2 Hang Power Clean @ 21X0
*start at the bar, you only move up if you can nail both the positions and the tempo
C) Mixed UB – Teams of 2 – I go, you go (rounds): SIMPLE
12 Minute Amrap
6 Strict Press or Push Press *pulled from the floor 9 Bent Over DB Row *tough
12 Cal Assault BIke
COMPLEX
12 Minute Amrap
5 Push Jerk *pulled from floor
10 Push Ups
15 Calorie Row @ damper 10; tough
Saturday May 7, 2022
Title: Saturday
Status: pending
A) Mixed MAP 5: 3 Minute Amrap
300yd Shuttle
30 Alternating Hang DB/KB Snatch
90s Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 20 cals stop and perform
10 Burpees
90s Rest
x 4 Sets
*you’ll start with the bike this week
Sunday May 8, 2022
Title: Sunday
Status: pending
A) Grinder + Move: For Time – 10 Minute Cap
10 Double Push Up Burpees
10 Wall Walks
30/25 Cal AB
60yd Plate Push
30 Box Jump w/SD
30 Russian KBS
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk
2022 05 01