Programming 6.6 – 6.12
Workout Log: CFSB – Class Programming
Start Date: 2022-06-06
End Date: 2022-06-12
Monday June 6, 2022
Title: Monday
Status: pending
Warmup: High Load LB – FBR
week 3/12
A) Squat + Pull – 20 min: EVERY 2:30 x 4 Sets ea
- @20X1; 10 Front Squats
- @20X1; 10 Bent Over DB Row
B) Bend + Push – 20 min: EVERY 2:30 x 4 Sets ea - @20X1; 10 Deadlift
- @20X1; 10 Dumbbell Bench Press
Tuesday June 7, 2022
Title: Tuesday
Status: pending
Warmup: Mixed Modal Map 9 Assessment
A) Mixed Work: 40 Minute Amrap
10 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
100yd Farmers Carry
Wednesday June 8, 2022
Title: Wednesday
Status: pending
Warmup: High Load UB – FBR
A) Squat + Pull – 20 Min: EVERY 2:30 x 4 Sets ea
- @20X1; 10 Goblet Squat
- @20X1; 10 bent Over Barbell Row
B) Bend + Push – 20 Min: EVERY 2:30 x 4 Sets ea - @20X1; 10 DB RDL
- @20X1; 10 Bench Press
Thursday June 9, 2022
Title: Thursday
Status: pending
Warmup: Mixed Cyclical Biased
A) Mixed Work – easy pace: 5 Minute BIke
4 Minute Row
3 Minute Run
2 Minute Single Unders
1 Minute Plank
x 3 Sets
Friday June 10, 2022
Title: Friday
Status: pending
Warmup: Bodyweight FBR
A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 Walking Lunges or DB Walking Lunge
10-15 Ring Rows
20yd Bear Crawl
B) Bend + Push + Core 17:30: 17:30 Minute Amrap
30 Banded Pull Through
10-15 Push-Ups
30-60s Hollow Body Variation
Saturday June 11, 2022
Title: Saturday
Status: pending
Warmup: Long Mixed Cyclical or Mixed Modal
A) Mixed Work: 45 Minute Amrap @ easy pace
10 Cal Bike
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups
10 Cal Row
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups
300yd Run
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups
Sunday June 12, 2022
Title: Sunday
Status: pending
Rest Day
2022 06 05