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Programming 7.11-7.17

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Workout Log: CFSB – Class Programming
Start Date: 2022-07-11
End Date: 2022-07-17

Monday July 11, 2022
Title: Monday
Status: pending

Warmup: High load squat + pull
Week 8/12

A) SQUAT + PULL: 25 Minute Cap
5 or Amrap Set
@20X1; 5 Front Squats
rest 60-120s
@20X1; 5 Bent Over Barbell Row
rest 60-120s
B) bend + push: 10 Minute Amrap
200m Run
8/side Single Arm DB Deadlift
10 Push Ups

Tuesday July 12, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9 Assessment

A) Mixed Work: 40 Minute Amrap
15 Burpees
30 Abmat Sit Ups
45 Russian KBS
60 Prisoner Box Step Ups
75 Double Unders
rest/walk 4 minutes after each round

Wednesday July 13, 2022
Title: Wednesday
Status: pending

Warmup: High load bend + push

A) BEND + PUSH: 25 Minute Cap
5 or Amrap
@20X1; 5 Deadlift
rest 60-120s
@20X1; 5 Bench Press
rest 60-120s
B) squat + pull w/breathing: 10 Minute Amrap
6/Side Single Arm KB Squat Clean
6/side Single Arm Row
10 No Push Up Burpees

*if too complex – SA KB Squat

Thursday July 14, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Cyclical: 40 Minute BIke for calories
*stop every 25 Calories and perform a 100yd Farmers Carry and 200yd Run

-let the calories roll up

Friday July 15, 2022
Title: Friday
Status: pending

Warmup: Muscle Endurance / BW

A) Vertical Push + Pull: 12 Minute Amrap
8/side Single Arm Arnold Z-Press
12-15 DB or KB Dead Bug Pullovers
rest 60-90s
B) Move – Lower Body: 20 Minute Amrap
30′ Bodyweight Lunge
30′ Walking Staggered KB Swing
30′ Bear Crawl
30′ Run
30′ Front Rack Carry
30′ Run
rest 60s

Saturday July 16, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work – Long Easy: 13 Minute Amrap
30 Cal Row
10 Bodyweight Turkish Get Ups
directly into
13 Minute Amrap
50yd/arm SA Front Rack Carry
30s Wall Sit
10 No Push Up Burpees

directly into
13 Minute Amrap
200m Run
20 Box Step up and Over

Sunday July 17, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
rest 90-120s

-attention to the step-down requirement

-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up