Programming 9.28 – 10.4
Workout Log: CFSB – Class Programming
Start Date: 2021-09-28
End Date: 2021-10-04
Tuesday September 28, 2021
Title: Tuesday
Status: pending
Warmup: Coaches choice
A1) Front Squat – Catalyst: @3211; x3; rest 60s
*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s
x 4 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): 4 Sets
10-12 DB Step Ups
6-8 Close Grip Bench Press
6-8 Supinated Bent Over Barbell Row
*grind through, use tough weights and get the work done
Wednesday September 29, 2021
Title: Wednesday
Status: pending
Warmup: Coaches choice
A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
- 6-8 Hang Muscle Snatch
- 4-6 Hang Power Snatch
- 2-3 Power Snatch
*stick to weights/movements you can perform technically sound
B) MAP 6 – Mixed Cyclical: 15 Minute Amrap
800yd Run
30/25 Cal Bike
20/15 Cal Row
*if you cannot run the entire 400yd, perform walk/jog intervals
Thursday September 30, 2021
Title: Thursday
Status: pending
Warmup: Coaches Choice
A1) Single Arm Dumbbell Snatch : x16 alternating; rest 30s
A2) Single Arm KB Front Squat : x6/arm; rest 30s
A3) Single Arm Kettlebell Press: x6/arm; rest 30s
A4) Strict Pull Variation: Choose one, then rest 60s
- x10-12 Ring Row @ 3111
- x10-12 Banded Pull Ups @3111
- x6-10 Strict Pull Ups
x 5 Sets
B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets
Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups
Friday October 1, 2021
Title: Friday
Status: pending
Warmup: Coaches Choice
A) Olympic Weightlifting – Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
- 6-8 Hang Muscle Clean
- 4-6 Hang Power Clean
- 2-3 Power Clean
*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
3 Burpees
6 Russian KBS
9 Wall Balls
30 Double Unders or 90 Singles
Saturday October 2, 2021
Title: Saturday
Status: pending
Warmup: Caoches Choice
A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest
@3111; x6-8 Deadlift
rest 90s
x 4 Sets
*work off your #s from two weeks ago, these are all working sets
B) Back Squat : 5 Back Squats
10 DB Reverse Lunges
10/8 Cal Assault Bike
30-60s Plank or Ring Plank
rest/walk 2 minutes
x 4 Sets
*push your weight from two weeks ago
Sunday October 3, 2021
Title: Sunday
Status: pending
A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Handstand Hold or Walk 10yds
20-30s Hanging L-sit
15 Cal Assault Bike
x 15 Minute Amrap for quality
B)
EMOM x 6 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS
C) LE 1 – LE 2: Int/Adv
60s Row @ 85%
rest/walk 4 Minutes
x 3 Sets
Novice
60s Row @ 85%
rest/walk 1 Minute
x 5 Sets
Monday October 4, 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
15 Cal Row
30yd/arm KB Mixed Rack Suitcase Carry
20yd Bear Crawl
+
3 Minute Transition
+
15 Minute Amrap
200m Run
30s Wall Sit
30 yd/arm Mixed Rack Overhead Carry
+
3 Minute Transition
+
15 Minute Amrap
15 Calorie Bike
12 Front to Side Plank
15 Table top Glute Bridges
Notes;
15 Minutes at a 60 minute pace
2021 09 26