Programming 5.6-5.22
Workout Log: CFSB – Class Programming
Start Date: 2022-05-16
End Date: 2022-05-22
Monday May 16, 2022
Title: Monday
Status: missed
Warmup: Get right into this – it is 40 minutes of work
A) Bodyweight Accumulation + Run Work: 10 Minute Amrap
450yd Run
50yd Walk
+
directly into
+
10 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
x 2 Sets
Tuesday May 17, 2022
Title: Tuesday
Status: missed
Warmup: Coaches Choice
A) Deadlift: *15 Minute cap
Work up to a 3rm
OR
@20X1; 5×5; rest 90-120s
B) Bench Press: *15 Minute cap
Work up to a 3rm
OR
@20X1; 5×5; rest 90-120s
C) Core Work: 150yd Farmers Carry
*choose something tough – something you can carry for a hard 50yd, every time you set it down, rest 30s and pick it back up
Wednesday May 18, 2022
Title: Wednesday
Status: missed
Warmup: coaches choice
A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@2110; x3
*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
10 Minute Amrap
50 American KBS
50 Reverse Lunges
50 No Push Up Burpees
250 Single Unders
COMPLEX
10 Minute Amrap
30 Burpees Over Bar *lateral, two foot jump
20 Hang Power Snatch @ 55-65% of PS
100 Double Unders or 300 Single Unders
Thursday May 19, 2022
Title: Thursday
Status: missed
Warmup: Coaches Choice
A) Back Squat: 15 Minute Cap
Work up to a 3rm
OR
@20X1; 5×5; rest 2 minutes
B) Vertical Pulling: 15 Minute Cap
Weighted Pull Up 1rm
OR
4xMax Reps strict pull up no band
OR
5×8-10 Ring Rows
C) Core Work: 6 Minute Amrap
Max Kipping toes to bar
or
Max Sit Ups
Friday May 20, 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 (work up to a 2rm across the sets)
OR
4-6 Hang Muscle Clean
C) Mixed UB – Teams of 2 – I go, you go (rounds): *start in reverse on even rounds
SIMPLE
12 Minute Amrap
12 Cal Assault Bike
9 Bent Over DB Row *tough
6 Strict Press or Push Press *pulled from the floor
COMPLEX
12 Minute Amrap
15 Calorie Row @ damper 10; tough
10 Push Ups
5 Push Jerk *pulled from floor
Saturday May 21, 2022
Title: Saturday
Status: pending
A) Mixed MAP 5: 3 Minute Amrap
40.30.20.10 Shuttle
16 Alternating Hang DB/KB Snatch
90s Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Burpees
*every 10 burpees stop and perform 10 Cal Bike, let the cals roll up
90s Rest
x 4 Sets
*you’ll start with the bike this week
Sunday May 22, 2022
Title: Sunday
Status: pending
A) Grinder + Move: For Time – 12 Minute Cap
80yd Plate Push
30 Russian KBS
30 Box Jump w/SD
10 Double Push Up Burpees
10 Wall Walks
30/25 Cal AB
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk
2022 05 15