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Programming 7.25 – 7.31

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Workout Log: CFSB – Class Programming
Start Date: 2022-07-25
End Date: 2022-07-31

Monday July 25, 2022
Title: Monday
Status: pending

Warmup: High load squat + pull
Week 10/12
A; beat last week

A) SQUAT + PULL: 20 Minute Amrap
3 Front Squats; heavy
5 Strict or Weighted Pull Ups
9/Side Single Arm Elbowing Row
rest 2-3 minutes

*bands are allowed
B) bend + push: 10 Minute Amrap
30 Cal Bike
15/arm Single Arm DB Hang Muscle Clean to Push Press
400yd Run
15/arm Single Arm DB Hang Muscle Clean
30 Push Ups

Tuesday July 26, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9(ish)
A;work on pacing here – all sets sustainable pace

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
rest 60s between sets

Wednesday July 27, 2022
Title: Wednesday
Status: pending

Warmup: High load bend + push
A; beat last week
B; get the work done, tough efforts

A) BEND + PUSH: 20 Minute Amrap
3 Deadlift
5 Bench Press
12-15 Banded Tricep Extensions
rest 2-3 minutes
B) squat + pull w/breathing: 3 Sets
12 UB Dual KB Front Squats; heavy
250m Row @ damper 10; tough effort
rest/walk 90-120s+

Thursday July 28, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased
A; work on pacing – all set sustianable pace

A) Mixed Cyclical: 45 Minute Amrap
600yd Run
25/20 Cal Bike
100 Single Unders
20/15 Cal Row

Friday July 29, 2022
Title: Friday
Status: pending

Warmup: Upper + KB Grind
A; Beat last week

A) Vertical Push + Pull: 12 Minute Amrap
8 Dual Arm Arnold Z-Press
10 DB or KB Dead Bug Pullovers
30-60s Active Hang or 15-20s Single Arm Hang/side
B) Move – KB Grind: 20 Minute Amrap
30′ Bear Crawl w/KB Drag
30′ Walking KB Swing
60′ Goblet Carry
180′ Run
rest 60s

Saturday July 30, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal
A; work on pacing

A) Mixed Work – (Mixed Density): ALL SETS AT A SUSTAINED PACE

10 Minute Amrap
10 KB Turkish Get Ups
30 Wall Balls
rest/walk 2 minutes
10 Minute Amrap
25/20 Cal Assault Bike
50 Double Unders
rest/walk 2 minutes
10 Minute Amrap
30 SA DB Box Step Up
40 Abmat Sit Ups

Sunday July 31, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
3 Sets
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
rest 2 minutes

-attention to the step-down requirement

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