Programming 9.13 – 9.17
Workout Log: CFSB – Class Programming
Start Date: 2021-09-13
End Date: 2021-09-17
Monday September 13, 2021
Title: Monday
Status: pending
Warmup: Get set up, and get after it – this is meant to be pretty sustainable efforts here
A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap
50 yd Farmers Carry
15 Calorie Row
+
3 Minute Transition
+
15 Minute Amrap
10 Cal Assault Bike
20s Side Plank/side
+
3 Minute Transition
+
15 Minute Amrap
200m Run
20yd Bear Crawl
Notes;
15 Minutes at a 60 minute pace
—–
Tuesday September 14, 2021
Title: Tuesday
Status: pending
Warmup: Coaches choice
A1) Front Squat – Catalyst: @3211; x5; rest 60s
*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s
x 3 Sets
–
8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h) + Core: 3 Sets
Each on a 2 Minute Mark
8 DB Reverse Lunge
8 Medium Grip Bench
8 Ring Rows
—–
Wednesday September 15, 2021
Title: Wednesday
Status: pending
Warmup: Coaches choice
A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
1. 6-8 Hang Muscle Snatch
2. 4-6 Hang Power Snatch
3. 2-3 Power Snatch
*stick to weights/movements you can perform technically sound
B) MAP 6 – Mixed Cyclical: 5 Minute Bike
3 Minute Rest
5 Minute Row
3 Minute Rest
5 Minute Run
—–
Thursday September 16, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice
A1) Strict Pull Variation: Choose one, then rest 60s
1. x10-12 Ring Row @ 3111
2. x10-12 Banded Pull Ups @3111
3. x6-10 Strict Pull Ups
A2) Single Arm KB Front Squat : x8/arm; rest 90s
x 3 Sets
B1) Dumbbell RDL: x12-15; rest 60s
B2) Single Arm Kettlebell Press: x15-20; rest 90s
x 3 Sets
C) Core Work: 1 Minute Abmat Sit ups
1 Minute Rest
x 4 Sets
—–
Friday September 17, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Olympic Weightlifting – Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
1. 6-8 Hang Muscle Clean
2. 4-6 Hang Power Clean
3. 2-3 Power Clean
*stick to weights/movement you can perform technically sound
B) MAP 8.5 – Fast spin: 20 Minute Amrap
12 Alternating DB or KB Snatch
10 No Push Up Burpees
30 Double Unders or 90 Singles
—–
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2021 09 12