Programming 8.14 – 8.20
Workout Log: CFSB – Class Programming
Start Date: 2021-08-14
End Date: 2021-08-20
Saturday August 14, 2021
Title: Saturday
Status: pending
Warmup: Coaches Choice
A) Notes: -No score here
-Everything should be UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance: 6 Sets
8-10 Goblet Squats; rest 30s
8-10 bent over row; rest 30s
15-20 Russian KBS; rest 30s
Max Push Ups; rest 30s
15-20 Abmat sit Ups; rest 30s
—–
Sunday August 15, 2021
Title: Sunday
Status: pending
Warmup: Coaches Choice
A) Notes: -NO score here either
B) Grind: 30 Double Unders
50 Yard Dual KB Front Rack Carry
*no rest
x 5 Sets
C) Grind: 10 Cal Row
50 Yard Prowler Push
50 Yard Farmers Carry
10 Cal Assault Bike
rest 1 minute
x 5 Sets
—–
Monday August 16, 2021
Title: Monday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3110; x12-15/side; rest 90s between legs; rest 90s
B2) Core Variation: Pick one
30-60s Plank on hands
30-60s Weighted Plank
30-60s Ring Plank
30-60s Weighted Ring Plank
rest 90s
x 3 Sets
C1) Romanian Deadlift : @3111; x6-8; rest 30s
C2) Russian Kettlebell Swing – FBB: x20-30; rest 30s
C3) Core Variation: Pick One
20-30 Abmat Sit Ups
15-30 Tuck Ups
8-15 Compression Sit Ups
rest 60s
x 3 Sets
—–
Tuesday August 17, 2021
Title: Tuesday
Status: pending
Warmup: Go right into part A
A) Snatch Burgener Warm Up – 15 Minute Cap: 1.Down & Up
2.Down & Up with High Elbows
3.Muscle Snatch
4.Snatch Lands
5.Snatch Drops
B) Snatch Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.
Choose one of the below
1. 4-6×10; Muscle Snatch
2. 4-6×3+2; Muscle Snatch + Overhead Squat
3.4-6×3+2; Power Snatch + Overhead Squat
C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row
x12-15; Glute Bridge DB Floor Press
x 4 Sets
—–
Wednesday August 18, 2021
Title: Wednesday
Status: pending
Warmup: Coaches Choice Warm Up
A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate
x20 Alternating; rest 60s
A2) Core Variation: Pick One
30-60s Side Plank/side
30-60s Extended Side Plank
30-60s Weighted Side Plank
30-60s Side Star Plank
rest 60s
x 3 Sets
B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace
20 Cal Bike
20 Prisoner Step Ups
20 Cal Row
20 Yard Bear Crawl
75 Jump Rope Singles
300 yard Run
—–
Thursday August 19, 2021
Title: Thursday
Status: pending
Warmup: Go right into part A
A) Clean Burgener Warm Up – 15 Minute Cap: 1. Down and ups
2. Down and up with high elbows
3. Muscle Clean
4. Clean lands
5. Clean drops
B) Clean Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.
Choose one or the other
1. 4-6×10; Muscle Clean
2. 4-6×3+2; Muscle Clean + Front Squat
3. 4-6×3+2 Power Clean + Front squat
C1) Vertical Push: Pick one
x12-15 Strict Press
x10-12 Push Press
x8-10 Push Jerks
x6-8 Split Jerk
rest 60s
These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.
C2) Vertical Pull: Pick one
x10-15 Banded Pull Up @3111
x8-12 Strict Pull Up – not banded
x6-8 Weighted Pull Up
rest 60s
x 3 Sets
—–
Friday August 20, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Single Leg + Core Work: 20 DB Walking Lunges
20 Landmine Twist
x 4 Sets
No rest
B) MAP 3: 30s Burpees
30s Russian KBS
30s Run
90s Rest
x 8 Sets
2021 08 12