Programming 8.8 – 8.13
Workout Log: CFSB – Class Programming
Start Date: 2021-08-08
End Date: 2021-08-13
Sunday August 8, 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
rest 60 minutes
x 5 Sets
C) Grind: 10 Cal Row
50 Yard Prowler Push
50 Yard Farmers Carry
10 Cal Assault Bike
rest 2 minutes
x 5 Sets
—–
Monday August 9, 2021
Title: Monday
Status: pending
Warmup: Coaches Choice Warm Up
A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3110; x8-10/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; x8-10; rest 30s
C2) Russian Kettlebell Swing – FBB: x15-20; rest 30s
C3) Core Variation: Pick One
15-20 Abmat Sit Ups
12-20 Tuck Ups
8-12 Compression Sit Ups
rest 60s
x 3 Sets
—–
Tuesday August 10, 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.
1. 4-6×10; Muscle Snatch
2. 4-6×3+2; Muscle Snatch + Overhead Squat
C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row
x12-15; Glute Bridge DB Floor Press
x 3 Sets
—–
Wednesday August 11, 2021
Title: Wednesday
Status: pending
Warmup: Coaches Choice Warm Up
A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate
x12-16 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 Cal Row
20 Prisoner Step Ups
75 Jump Rope Singles
20 Yard Bear Crawl
300 yard Run
—–
Thursday August 12, 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.
1. 4-6×10; Muscle Clean
2. 4-6×3+2; Muscle Clean + Front Squat
C1) Vertical Push: Pick one
x10-12 Strict Press
x8-10 Push Press
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
x10-12 Banded Pull Up @3111
x8-10 Strict Pull Up – not banded
x6-8 Weighted Pull Up
rest 60s
x 3 Sets
—–
Friday August 13, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Single Leg + Core Work: 20 DB Walking Lunges; rest 30s
20 Landmine Twist; rest 30s
x 4 Sets
B) MAP 3: 45s Run
45s Assault Bike
90s Rest
x 8 Sets
2021 08 05