Programming 6.20 – 6.26
Workout Log: CFSB – Class Programming
Start Date: 2022-06-20
End Date: 2022-06-26
Monday June 20, 2022
Title: Monday
Status: pending
Warmup: High Load LB – FBR
week 5/12
A) Squat + Pull – 20 min: EVERY 2:00 x 5 Sets ea
- @20X1; 10 Front Squats
- @20X1; 10 Bent Over DB Row
B) Bend + Push – 20 min: EVERY 2:00 x 5 Sets ea - @20X1; 10 Deadlift
- @20X1; 10 Dumbbell Bench Press
Tuesday June 21, 2022
Title: Tuesday
Status: pending
Warmup: Long Mixed Work
A) Mixed Work – MAP 7 (Constance Variance): 10 Minute Amrap
5 Burpees
10 Abmat Sit Ups
15 Russian KBS
20 Prisoner Box Step Ups
25 Double Unders
50yd Farmers Carry
+
rest/walk 5 minutes
+
10 Minute Amrap
50yd Farmers Carry
25 Double Unders
20 Prisoner Box Step Ups
15 Russian KBS
10 Abmat Sit Ups
5 Burpees
+
rest/walk 5 minutes
+
10 Minute Amrap
5 Burpees
15 Russian KBS
25 Double Unders
10 Abmat Sit Ups
50yd Farmers Carry
20 Prisoner Box Step Ups
*work on consistency across sets here
Wednesday June 22, 2022
Title: Wednesday
Status: pending
Warmup: High Load UB – FBR
A) Squat + Pull – 20 Min: EVERY 2:00 x 5 Sets ea
- @20X1; 10 Goblet Squat or Dual KB Front Squat
- @20X1; 10 bent Over Barbell Row
B) Bend + Push – 20 Min: EVERY 2:00 x 5 Sets ea - @20X1; 10 DB RDL
- @20X1; 10 Bench Press
Thursday June 23, 2022
Title: Thursday
Status: pending
Warmup: Mixed Cyclical Biased
A) Mixed Work – MAP 7: 4 Minute Bike
3 Minute Run
2 Minute Row
1 Minute JR Singles
rest/walk 5 minutes
x 3 Sets
*work on consistency across sets
Friday June 24, 2022
Title: Friday
Status: pending
Warmup: Bodyweight FBR + Accessory
A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 DB Step Ups
12-15 Barbell curls
20-30s Single Arm Plank/side
B) Bend + Push + Core 17:30: 17:30 Minute Amrap
20 UB American KBS
15-20 Tricep Extensions
15-20 KB Glute Bridge
Saturday June 25, 2022
Title: Saturday
Status: pending
Warmup: Long Mixed Cyclical or Mixed Modal
A) Mixed Work – Long Easy: 45 Minute Amrap @ easy pace
16 Alternating Turkish Get Ups
13 No Push Up Burpee Step Ups
160 Single Unders
120yd Farmers Carry *20yd increments
Sunday June 26, 2022
Title: Sunday
Status: pending
A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20″
rest 30s
12 Shoulder to Overhead 115#/75#
rest 30s
9 Toes to Bar
rest 30s
Notes
-attention to the step-down requirement
Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up
2022 06 17