Programming 8.15 – 8.21
Workout Log: CFSB – Class Programming
Start Date: 2022-08-15
End Date: 2022-08-21
Monday August 15, 2022
Title: Monday
Status: pending
Warmup: Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at
A) Dynamics; Bend: EMOM x 10 Minutes
Choose a Dynamic Bend Variation
VARIATIONS
2 Power Cleans
3 Hang Power Cleans
4 Hang Muscle Cleans
8 Russian KBS
B) Mixed Aerobic; Cyclical + Lunge + Core: For Time
8.10.12.14
Cal Bike
DB Reverse Lunge *tough weight
No Push Up Burpee
Tuesday August 16, 2022
Title: Tuesday
Status: pending
Warmup: Coaches are going to integrate double under skill work into their warm up
A) Mixed Map 9: 30 minute AMRAP @ sustained pace
20 Bike
30 Air Squats
20 Knees to Elbows
20 cal Airbike
30 Russian Kettlebell Swings
20 Burpees
Wednesday August 17, 2022
Title: Wednesday
Status: pending
Warmup: Coaches choice
A) Horizontal Push + Vertical Pull: 3 Sets
@20X1; x10 Bench Press; rest 90-120s
@20X1; x8-10 Pull Variation; rest 90-120s
VARIATIONS
@20X1; x8-10 Strict Pull Up
@50A3; x3-4 Eccentric Pull Up
@20X1; x8-10 Single Arm DB Row
B) Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull: 10 Unbroken Dip Variation
250m Row @ damper 10; tough effort
rest 2 minutes
x 5 Sets
Ring Dip, Strict Dip, Weighted Bench Dip, Bench Dip
Thursday August 18, 2022
Title: Thursday
Status: pending
Warmup: Coaches choice
A) Mixed Cyclical Map 7: 10 Minute Clock
1600m Row
Run max distance in time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
1k Run
Bike max distance in time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
Bike 3 miles
Max Double unders in time remaining
Friday August 19, 2022
Title: Friday
Status: pending
Warmup: Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at
A) Dynamics; Squat: EMOM x 8 Minutes
Choose a Dynamic Squat Variation
VARIATIONS
2 Full Clean
3 Hang Cleans
4 Front Squats
8 Goblet Squats
B) Bend + Core: 12 Minute Amrap
@30X1; 8 Dual KB or DB Sumo Deadlift
x30-45s Weighted Front Plank
rest 90s
C) Squat + Core: 12 Minute Amrap
@30X1; 8 Cyclist Goblet Squat
10 UB Toes to Bar
rest 90s
*Toes to bar, Knee to elbow, V-up, Tuck Up
*stack heels up on 25-45 (whatever is comfortable)
Saturday August 20, 2022
Title: Saturday
Status: pending
Warmup: Coaches choice
A) Long Team – Movement Solutions: Teams of 2-3
30 Minute Amrap
50 Cal Bike
2200lbs – Ground to Overhead
30 Over the Box
Sunday August 21, 2022
Title: Sunday
Status: pending
Warmup: Some Rope climb skill work will be included today
A) Vertical Push + Horizontal Pull: 3 Sets
@20X1; x10 Strict Press; rest 90-120s
@20X1; x10 Bent Over DB Row; rest 90-120s
B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 7 Minute Amrap
10 Push Ups
1 Rope Climb
10 Cal Bike
+
rest/walk 3 minutes
+
7 Minute Amrap
10 Burpees
1 Rope Climb
30 Double Unders
2022 08 11