Programming 6.19 – 6.27
Workout Log: CFSB – Class Programming
Start Date: 2021-06-19
End Date: 2021-06-25
Saturday June 19, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice Warm Up
A) Grind: 35 Minute Amrap
40 yard sled push or plate push
15/12 Cal Assault Bike
100 yard walk
40 yard dual KB Front Rack Carry
200m Run
100 yard walk
—–
Sunday June 20, 2021
Title: Sunday MAP 10
Status: pending
A) MAP 10: 8 Sets
2 Minute Amrap
5 No Push Up Burpees
10 Russian KBS
30 Yard Jog (15out/back)
2 Minute Amrap
20 yard bear crawl
Row Remaining Time
2 Minute Amrap
14 Step Ups
Assault BIke remaining time
—–
Monday June 21, 2021
Title: Monday
Status: pending
Warmup: Score back squat on whiteboard
Coaches Choice Warm Up
A) Snatch: Choose one based on your skill level.
15 minute time cap
A. Squat Development
@3311; 5×6-8 Overhead Squat; rest 60-90s between sets
*light weight focus on quality movement.
B. Snatch Expression – Strength Speed
Snatch 5×2 @ 65-75%; rest 60-90s between
*focus on speed
B) Back Squat: Every 2:30 x 4 Sets
@20X1; x10-12
C) UB Strength: 12 Minute Amrap
4 Strict Pronated Pull Ups
6 Supinated Barbell Bicep Curls
8 Single Arm DB/KB Press/arm
—–
Tuesday June 22, 2021
Title: Tuesday
Status: pending
Warmup: Score Deadlift on whiteboard
Coaches choice warm up
A) Clean – Warm Up: Choose one based on your skill level.
15 minute time cap
A. Pull Development in Clean
@32X2; 5×6-8 Hang Muscle Clean; rest 60-90s between sets
*light weight focus on quality movement.
*pause is at top of knee
B. Clean Expression – Strength Speed
Clean 5×2 @ 65-75%; rest 60-90s between
*focus on speed
B) Deadlift: Every 2:30 x 4 Sets
@20X1; x 10-12
C) MAP 3 Aerobic Work – Cyclical: 1:30 Assault Bike, Row, or Run
1:30 Rest
x 5 Sets
*choose a cyclical movement you can sustain the entire duration with
—–
Wednesday June 23, 2021
Title: Wednesday
Status: pending
Warmup: Score – no score! enjoy 🙂
Coaches choice warm up
A) Jerk – Warm Up: Choose one based on your skill level.
15 minute time cap
A. Positional / Press Development
@31X3; 5×6-8 Press in split; rest 60-90s between sets
*light weight focus on quality movement.
B. Jerk Expression – Strength Speed
Split Jerk 5×2 @ 65-75%; rest 60-90s between
*focus on speed
B) Horizontal Pull + SL + Core: 12 Minute Amrap
10 DB Bent Over Row
10 DB Reverse Lunges
15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar
—–
Thursday June 24, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice Warm Up
no score here either – work on interset repeatability – each 5 minute amrap should be within a few reps of each other
A) MAP 6 Aerobic Work: 5 Minute Amrap
10 Alternating DB Snatch
12/9 Cal Assault BIke
30 Double Unders or 60 Single Unders
+
rest 3 minutes
x 4 Sets
*weights should all be able to be done unbroken and consistent
—–
Friday June 25, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice warm up
A1) 1 1/4 Close Grip Bench Press : x6-8; rest 45s
A2) Barbell Drag Curl: x6-8; rest 45s
x 8 Sets
B) UB AMRAP: 10 Minute Amrap
10-15 Strict Press
10-15 Dumbbell Face Pull
10-15 Lateral Raise
____
Saturday June 26, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice Warm Up
A) Grind: 5 Sets
15/12 Cal Assault Bike
40 Yard Plate push on turf
2/side Heavy Turkish get up
rest 1 minute
15/12 Cal Row
8 Devil Press
rest 1 minute
—–
Sunday June 27, 2021
Title: Sunday
Status: pending
Warmup: Coaches choice warm up
A) 45 Minute Amrap: 20 Cal Bike
20 Cal Row
20 Step Ups
50 JR Singles
5 No Push Up Burpees
10 Yard Bear Crawl
120 Yard Jog on turf
2021 06 17