Programming 8.22 – 8.28
Workout Log: CFSB – Class Programming
Start Date: 2022-08-22
End Date: 2022-08-28
Monday August 22, 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
NOTES
-Stay at RKBS until you can hit 70M/55F
-Stay at each of the below until you’re showing consistent position, movement, speed AND the loads below
*40-50% of your Bodyweight at Hang Muscle Clean
*50-60% of your Bodyweight at Hang Power Clean
B) Mixed Aerobic; Cyclical + Lunge + Core: For Time – 15 Minute Cap
10.9.8.7.6.5.4.3.2.1
/Side Single Arm KB Front Rack Reverse Lunge
Toes to Bar
No Push Up Burpees
NOTES
*KB is on the same side as the reverse lunge leg
*If performing sit ups – double the reps
Tuesday August 23, 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
90s Row for Calories
50 alt Walking Lunges
25 Dumbbell Hang Muscle Clean
25/20 cal Bike
35 Burpee Box Jump
*ensure intraset repeatability
*be consistent on your cal row pace
Wednesday August 24, 2022
Title: Wednesday
Status: pending
Warmup: Coaches choice
A) Horizontal Push + Vertical Pull: 4-6 Sets; 25 Min Cap
@20X1; x10 Bench Press; rest 60-120s
@20X1; x8-10 Pull Variation; rest 60-120s
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: 15 Minute Amrap
200m Run
12 Alternating KB Gorilla Row
10 Unbroken Dip Variation
rest 90s
Ring Dip, Strict Dip, Weighted Bench Dip, Bench Dip
Thursday August 25, 2022
Title: Thursday
Status: pending
Warmup: Coaches choice
A) Mixed Cyclical Map 7: 10 Minute Clock
Bike 3 miles
Max Double unders in time remaining
+
rest/walk 5 minutes
+
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
Friday August 26, 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
NOTES
-Stay at each of the below until you’re showing consistent position, movement, speed AND the loads below
-Stay at Goblet Squat until you can hit 30% of your BW for all reps
-Stay at Front Squats until you can hit 50% of your bodyweight for all reps
*40-50% of your Bodyweight at Hang Clean
B) Bend + Core: 12 Minute Amrap
@30X1; 5/side Staggered Stance DB RDL
20yds Hips Down Bear Crawl (quadruped crawl)
rest 60s
C) Squat + Core: 12 Minute Amrap
@20X1; 11 Cyclist Goblet Squats
6-10 Strict Toes to Bar
rest 60s
Strict on all variations – *Toes to bar, Kipping toes to Rings, Knee to elbow, V-up, Tuck Up, Sit Up
*stack heels up on 25-45 (whatever is comfortable)
Saturday August 27, 2022
Title: Saturday
Status: pending
Warmup: Coaches choice
A) Long Team – Movement Solutions: Teams of 2-3
30 Minute Amrap
40 Cal Row
500 Jump Rope Unders
4000lbs – Ground to Rack
Sunday August 28, 2022
Title: Sunday
Status: pending
Warmup: Some Rope climb skill work will be included today
A) Vertical Push + Horizontal Pull: 4-5 Sets
@20X1; x10 Strict Press; rest 60-120s
@20X1; x10 Bent Over DB Row; rest 60-120s
B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 7 Minute Amrap
10 Cal Bike
1 Rope Climb
10 Push Ups
+
rest/walk 3 minutes
+
7 Minute Amrap
30 Double Unders
1 Rope Climb
10 Burpees
2022 08 21