Programming 8.1 – 8.7
Workout Log: CFSB – Class Programming
Start Date: 2022-08-01
End Date: 2022-08-07
Monday August 1, 2022
Title: Monday
Status: pending
Warmup: High load squat + pull
Week 11/12
A; assessment
A) SQUAT + PULL: 20 Minute Amrap until you reach a max
3 Front Squats
rest 60s-120s
3 Strict Weighted Pull Ups or Max Strict Pull Ups
rest 60-120s
Option 2; see video for context
20 Minute Amrap
6-8 Front Squats
rest 60s-90s
6-8 Ring Rows
rest 60-90s
B) bend + push: 10 Minute Amrap
200yd Run
10/arm Single Arm DB Hang Muscle Clean to Push Press
Tuesday August 2, 2022
Title: Tuesday
Status: pending
Warmup: Mixed Modal Map 9(ish)
A; Assessment – beat your score from 11 weeks ago
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 August 3, 2022
Title: Wednesday
Status: pending
Warmup: High load bend + push
A; assessment
B; go heavier than last week if possible and faster on the row and overall
A) BEND + PUSH: 20 Minute Amrap until you reach a max
3 Deadlift
rest 60s-120s
3 Bench Press
rest 60-120s
Option 2; see video for context
20 Minute Amrap
6-8 Deadlift
rest 60s-90s
6-8 Bench Press
rest 60-90s
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 August 4, 2022
Title: Thursday
Status: pending
Warmup: Mixed Cyclical Biased
A; work on pacing – all set sustianable pace
A) Mixed Cyclical: 45 Minute Amrap at conversational pace – easy
200yd Run
25/20 Cal Bike
200yd Run
100 Single Unders
200yd Run
20/15 Cal Row
Friday August 5, 2022
Title: Friday
Status: pending
Warmup: Upper + KB Grind
A; Beat last week
A) Vertical Push + Horizontal Pull: 15 Minute Amrap
15 Dual Arm Arnold Z-Press
rest 60s
15 Bent Over Barbell Rows
rest 60-90s
B) Move – KB Grind: 15 Minute Amrap
30′ Bear Crawl w/KB Drag
60′ Run
30′ Walking KB Swing
60′ Run
60′ Goblet Carry
60′ Run
Saturday August 6, 2022
REST DAY
Status: pending
Sunday August 7, 2022
Title: Sunday
Status: pending
Warmup: Assessment
A) Mixed Modal Volume Practice: 18 Minute Amrap
15 Box Jumps w/ Step Down 24”/20″
12 Shoulder to Overhead 115#/75#
9 Toes to Bar
Notes
-attention to the step-down requirement
Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up
2022 07 31