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Programming 9.19 – 9.25

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Workout Log: CFSB – Class Programming
Start Date: 2020-09-19
End Date: 2020-09-25

Saturday September 19, 2020
Title: Saturday

Warmup: 3 minute Row; increase pace slightly each minute
3 Minute Bike; increase pace slightly each minute
Find your Farmers walk weight. which should be TOUGH *DB or KB is fine

A) Grind Work: 4 Sets
50 Yard Farmers Walk *tough
400m Bike
50 Yard Farmers Walk *tough
400 Bike
50 Yard Farmers Walk *tough
5 minutes rest

Timing this out at a leisurely pace, should take no more than 4:30 a round, the coach should note that if it takes longer – adjust the weight on the walks and the volume on the row/bike


Sunday September 20, 2020
Title: Sunday

A) Mixed Modal Aerobic Work Option 1: 40 Minute Amrap
1k Bike
12 Prisoner Walking Lunges
5 Arms Only Inchworms
80m Dual KB Front Rack Carry
50 Jump Rope Singles
20 Step Ups
10 No Push Up Burpees
B) Mixed Modal Aerobic Work Option 2: 40 Minute Amrap
1k Bike
20 Prisoner Walking Lunges
2 Wall Walks
80m Dual KB Front Rack Carry
100 Jump Rope Singles, every 25 stop and perform 3 burpees
20 Step Ups


Monday September 21, 2020
Title: Week 2 Monday

Warmup: 10 Minute Amrap
45s/side Quick Passes Foam Rolling Hip Area
5 Side Plank Clamshells/side
10 Alternating Windshield Wipers

A) Notes: The volume has went up for the strength work this week! shoot for the high end of the rep ranges!

Class: Score your DB row and Split Squat weight
B) SA Pull / SL Squat – 24 Minutes: Every 90s x 4 Sets
1. Three Point DB Row L Arm @30X2; x10-12
2. Rear Foot Elevated Split Squat L Leg @3030; x10-12
3. Three Point DB Row R Arm @30X2; x10-12
4. Rear Foot Elevated Split Squat R Leg @3030; x10-12

Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge
C) Core / Pull / SL Squat Accessory – 15 Minutes: 4 Sets; max reps at each
30s Abmat Sit Ups
15s Rest
30s Single Arm Ring Row Left Arm
15s Rest
30s Single Arm Right Row Right Arm
15s Rest
30s Goblet Reverse Lunges
15s Rest
30s Forearm Plank
15s Rest


Tuesday September 22, 2020
Title: Tuesday

Warmup: 10 Min Amrap; for quality
10 Prone T
5 Toes Elevated Jefferson Curls *on 25# plate
12 Alternating Deadbug with Overhead Reach

A) Note: Class: Score your DB RDL and SA Landmine Press weight
B) DL Bend / Core – 12 minutes: Every 90s x 4 Sets
1. Dumbbell RDL @ 3111; x10-12
2.Alternating Front to Side Plank *pause 1 count in each position x 12-14
C) SA Push – 12 minutes: Every 90s x 4 Sets
1. Single Arm Landmine Press L Arm @31X1; x10-12
2. Single Arm Landmine Press R Arm @31X1; x10-12
D) 10 Minute Amrap: 30 Alternating Quadruped Shoulder Taps
30 Russian Kettlebell Swings

*choose a tough weight for the russian KBS, I don’t expect you to straight set them


Wednesday September 23, 2020
Title: Wednesday

Warmup: Get right into it with part A!

A) Notes: Class: No score, get in and move
B) Mixed Cyclical – 41 Minutes: 3 Sets
2:30 Bike
1:00 Rest
2:30 Amrap; 30 Jump Rope Singles + 5 No Push Up Burpees
1 minute rest
2:30 Row
1:00 Rest
2:30 Amrap; 100yard Run + 10 Box Step Ups
1:00 Rest

Notes: you may start on different things
C) Core / Glute – 8 Minute Amrap: 20-30s Weighted Plank
Weighted Glute Bridge; x12-15

*use a barbell or DB in the weighted GB
*no tempo – just control it now
*load heavier on the weighted plank


Thursday September 24, 2020
Title: Thursday

Warmup: 10 Minute
20 Alternating Steps Lateral Banded Walk *in place
10 Box Jumps w/Step Down
10 Prisoner Good Morning
10 Scap Push Ups

A) Notes: Class: Score pendlay row and back squat weight
B) Pendlay Row: Every 2:00 x 4 Sets
x15-20 Reps

C) Back Squat : Every 2:00 x 4 Sets
D) SA Pull / Squat Accessory: 9 Minute Amrap
8 SA UB KB Cleans/arm
8 Single Arm KB Front Rack Reverse Lunges/arm
30 Double Unders
rest 30s

*keep the same side/leg lunging backward that you have the KB racked in.
90 Singles for 30 doubles


Friday September 25, 2020
Title: Friday

Warmup: 6 Minute Amrap
10 Alternating Active Straight Leg Raise
5 Jefferson Curls
6 Prone Y
In regards to the Power Clean: Take a moment to align the best movements to members. Keep it to something you can EXPRESS today, something you KNOW.

A) Notes: Class: Score Floor press and bend work weight
B) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets
x15-20 Reps
C) Bend Work: Every 2:00 x 4 Sets
x5 TNG Power Clean

*okay this time, straight Power Clean from the floor or any modification below

PC x 5
Hang Muscle Clean x 8
RDL x 8
D) Push w/High Breathing Rate: 5 Sets for times; 14 Minute Cap
15 UB Push Press
300m Run
rest 60s between