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Programming 8.8 – 8.14

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Workout Log: CFSB – Class Programming
Start Date: 2020-08-08
End Date: 2020-08-14

Saturday August 8, 2020
Title: Saturday

A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.
B) Accumulation and Practice: EMOM x 30 Minutes

Minute 1
30s to perform
6 No Push Up Burpees
Max Double Unders or Singles

Minute 2
30s to perform
6 Hand Release Push Ups
Max Russian KBS in time remaining

Minute 3
30s to perform
6 Box Jumps with step down
Max Abmat Sit ups in time remaining

Whiteboard score – Yes / No; were you able to stay consistent?


Sunday August 9, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power
B) Snatch Skill Work: 20-30 Minutes of Snatch Skill Work
C) Lactic Power Work: 25s Assault BIke
3:45 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this


Monday August 10, 2020
Title: Week 6(2) – Monday

Warmup: 60s Jump Rope Singles
30s Reverse Plank
x 3 Sets; each at the top of a 90s mark
8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in

A) Push Press: EVERY 2 MINUTES x 6 SETS
x 6-8
B) Vertical Pulling: EVERY 2 MINUTES x 6 SETS
x 6-8

*if strict pull ups are easy here – weight these
C) Aerobic Work: 12 Minute Amrap
4 Bent Over Barbell Rows
12 Quadruped Shoulder Taps
20 Double Unders or 60 Singles


Tuesday August 11, 2020
Title: Tuesday

Warmup: EMOM x 4 Minutes
25s Elbow Plank
Max Alternating Lateral Banded Steps in the remaining time
*keep the band on the whole time
6 Minute Amrap
5 Prisoner Good Mornings
5 Counterbalance Squats
5 Prisoner Kang Squats

A) Notes: Deadlift Strength Endurance
Squat Muscle Endurance / Strength Endurance

*WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both)
B) Deadlift : EVERY 3 MINUTES x 4 SETS @3111

*don’t build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL

C) Goblet Squat: @20X1; EVERY 3 MINUTES


Wednesday August 12, 2020
Title: Wednesday

Warmup: 10 Minute Amrap
100yard Jog *out the front, in the back
30s Prisoner Superman Hold
5 Arms Only inchworms

A) Notes: Horizontal Push / Pull
Mixed Modal (cyclical + gymnastics) Aerobic Work

WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups
B) Horizontal Pull / Push Superset: EMOM x 5 Sets
Minute 1: Supinated Grip Bent Over Barbell Row @31X2; x6-8
Minute 2: Push Ups x9-15
Minute 3: Rest

*if the push ups are too easy, perform either deficit or ring
C) Aerobic Work: 15 Minute Amrap
400m Run
10 Abmat Sit Ups
10 Ball Slams
10 Abmat Sit Ups
10 Ball Slams


Thursday August 13, 2020
Title: Thursday

Warmup: 30s Jump Rope Singles
30s Single Leg Glute Bridge left
30s Single Leg Glute Bridge right
30s Jump Rope Singles
30s Side Plank Left
30s Side Plank Right
x 3 Sets

A) Notes: Single Leg Squat
Bend Muscle Endurance w/High Breathing Rate

WHITEBOARD SCORE: Weight used for split squat and total time for C
B) Single Leg Squat: 3 Sets; 14 minute cap
Front Foot Elevated Split Squat – Overhead Contralateral @3010; x8-10/leg; rest 60s between legs

*up on a 25″ plate
*if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat
C) Get the work done: For Time; 10 Minute Cap
50 Russian KBS
50 Wall Balls
160 Double Unders – 320 singles


Friday August 14, 2020
Title: Friday

Warmup: 10 Minute Amrap @ warm up pace
60s of your chosen modality 🙂
5 Curl to Press/arm
10 Reverse Snow Angels

A) Notes: Vertical Push / Pull Work
Single Modality Aerobic
WHITEBOARD SCORE: Max distance on D and the implement you used 🙂
B) Single Arm Seated Z-Press: EMOM x 5 Sets
Minute 1: x12-15 Left Arm
Minute 2: x12-15 Right Arm
Minute 3: Rest
C) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x12-15 Left Arm
Minute 2: x12-15 Right Arm
Minute 3: Rest
D) Single Modality Aerobic Work: Choose One
10 Minute Max

Measure meters on run, on bike, and on row
Notes; attempt to pace slightly faster than last week