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Programming 7.24 – 7.30

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Workout Log: CFSB – Class Programming
Start Date: 2021-07-24
End Date: 2021-07-30

Saturday July 24, 2021
Title: Saturday
Status: pending

A) Notes: Some upper body resistance, and full body muscle endurance work!
B) UB Resistance – 16 Minute Cap to warm up and finish: 4 Sets
20/15 Cal Row; tough
Push Press x8-10
Three Point Row x8-10/arm
rest 2-3 minutes between sets
C) LB Mixed Modal Muscle Endurance: 8 Sets; 12 Minute Time Cap
10 Russian KBS
10 Goblet squats
10 Russian KBS
10 Walking Lunges

*choose movements you can perform consistently and unbroken/smooth


Sunday July 25, 2021
Title: Sunday
Status: pending

A) Gymnastics: 15 Minute Amrap
5 Jefferson Curls
10 yard Bear Crawl
10 yard crab walk
2 Forward roll or shoulder rolls

B) Odd Objects: 20 Minute Amrap
2 Rope Lowers
2 Turkish Get Ups
6-10 Compression sit up to pancake
50 Yard Farmers Carry


Monday July 26, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Consider that this should feel like a 20 minute pace to properly train it
-score reps for each amrap individually
B) MAP 6 – LB Focused: 5 Minute Amrap
8 Single Arm DB or KB Clean Left Arm
8 Single Arm DB or KB Thruster Left Arm
8 Single Arm DB or KB Clean Right Arm
8 Single Arm DB or KB Thruster Right Arm
Assault Bike for calories in remaining time

rest/walk 5 Minutes
x 4 Sets


Tuesday July 27, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -stick to the tempo, challenge what you’ve done over prior weeks
-score weight used for bench/row
B) UB Resistance – 30 Minute Cap: Medium Grip Bench Press @ 3111; x7.5.3; rest 60s
Bent Over Barbell Row @31X2; x7.5.3; rest 60s
x 3 Sets
directly into
Glute Bridge DB Floor Press x 6-12; rest 30s
Barbell Drag Curl x6-8; rest 30s
x 3 Sets
C) UB + Core: 10 Minute Amrap
4 Turkish Get Up/side *Tough
8 Strict Burpees
6-10 Ring Rows


Wednesday July 28, 2021
Title: Wednesday
Status: pending

Warmup: “See part A”

A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn’t need a warm up here – just dialing this in to make the movements a modification you can manage
-no score
B) MAP 10 – Isometric/Carry Focused: 45 Minute Amrap
12 Alternating Wall Sit March *pause 1 count at top
15 Cal Assault Bike
12 Alternating Front to Side Plank *pause 1 count at each side plank
50 Jump Rope Singles
15 Cal Row
20 Yard Bear Crawl
50 Yard/arm single arm kb front rack carry


Thursday July 29, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: Lower body resistance here today, a decent amount of it
-score the hinge pattern time
B1) Deadlift – CF: @3010; x4; rest 30s
B2) Dual KB Rack Squat: x6-8; rest 30s

*or goblet squat
B3) Jump Squat: x8-10; rest 90s
x 3 Sets
C) Barbell Sumo Glute Bridge: 3×6-8; rest 60s between

*if this is too hard – perform as bodyweight
D) Hinge Pattern Biased: For Reps
3 Minute Row for Calories
2 Minute Max Russian KBS *tough weight, doesn’t have to be UB
1 Minute Max K2E, TTB, or Abmat sit Ups *choose something you feel confident in


Friday July 30, 2021
Title: Friday
Status: pending

Warmup: Coaches choice warm up – throw a little Double under practice in there however

A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 4 – Cyclical Focused: 2 Minute Amrap
10 Cal Assault Bike
30 Double Unders or 50 Singles
Run in the remaining time
2 Minute Rest
x 8 Sets


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