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Programming Week of 3.12

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Whats going on this week!

 

Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol

BRING A FRIEND DAY! Saturday March 17th

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Monday 3.12

FIT

A.
Every 90 seconds, for 18 minutes – 3 Sets, BUILD
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps  x 10 each leg – or Max Plank on Elbows

B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – Strict Pull-Ups/Ring Rows x Max Reps in 40 seconds *does not have to be unbroken
Minute 2 – Alternating Dumbbell /KB Snatches x 20 reps

COMP

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Score:
A, Fit: Sn Grip RDL. Comp: Snatch.
B. Fit: Total pull ups and snatch weight. Comp: Snatch Weight.

Notes:
Fit and Comp Warm Up: Main skill today will be covering the Snatch grip RDL, Z-press, and L-sit taps.

Comp is responsible for figuring out their own timekeeping for A.

Tuesday 3.13

FIT

A.
Every 2 minutes, for 18 minutes, 2 sets, BUILD
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Unbroken Russian Kettlebell Swings x 30 reps
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111

B.
For time – 9 minute cap
40/30 Calories of Rowing
30/20 Calories of Assault Bike
20 Goblet Squats
40 Jumping Lunges/Reverse Alt Lunges

COMP

A.
Back Squat – every 2 minutes
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%

B.
For time – 9 minute cap
40/30 Calories of Rowing
30/20 Calories of Assault Bike
10 Front Squats (M:135-155 – F:85-105 lbs)
20 Burpee Box Jump-Overs 24″/20″
10 Front Squats (M:135-155 – F:85-105 lbs)

Score: A. Back Squat Weight. B. Time or reps in cap.

Notes:
Fit & Comp Warm Up: quick primer for back squat, comp will go to build up to their 75-80% first set while fit gets settled into KBS and SADBR.

Wednesday 3.14

FIT

A.
Every 90 seconds, for 18 minutes 3 Sets each, BUILD
Station 1 – Dumbbell Bench Press *Neutral Grip x 8-10 reps @ 2111
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3 – Sit Ups x 10-20 reps @ 3011
Station 4 – Side Plank x Max or 45 seconds each side – whichever comes first

B.
Complete as many rounds and reps as possible in 12 minutes:
9 Single Arm Dumbbell/KB Push Presses
12 Push-Ups
15 Russian Kettlebell Swings

COMP

A.
Take 20 minutes to build to today’s 2-RM Bench Press

B.
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (M:185-225/F:135-155 lbs)
12 Single Arm Dumbbell Push Press (50/35 lbs) *12 ea arm.
12 Ring Dips

Score: A, bench weight. B,total reps.

Notes:
Fit & Comp Warm Up: Dumbell bench, supinated grip row are the primers in the warm up.

Thursday 3.15

FIT & COMP

7 Minute Amrap
Row 400/300 Meters
Run 400 Meters
Bike 30/20 Cals
50 Double-Unders/Singles
rest 3 minutes between sets
x4 sets

Score: Rounds + Reps – score rounds separately.

Looking for consistency in where you sit round to round here.

 

Friday 3.15

Yep.

For time-9 Minute Cap (the whole thing)
21 deadlifts
21 hand-release push-ups
15 deadlifts
15 hand-release push-ups
9 deadlifts
9 hand-release push-ups

*note: now you’ll add 25% to whatever was just on the bar for the second set of 21.15.9

21 deadlifts
50-ft. bear crawl
15 deadlifts
50-ft. bear crawl
9 deadlifts
50-ft. bear crawl

Score: time, or reps in cap

Notes – be conservative on the first 21.15.9 in preparation for having 25% more on the bar

If you want to do the “scaled”version for the open, its 135/95, then 185/135

SATURDAY BRING A FRIEND DAY 3.17

Fit & Comp

Man OverBoard – Teams of 5 – 15 minute amrap

Station 1: Pace Setter: 100 Yard Single Arm Farmers Walk
Station 2: Calorie Assault Bike
Station 3: Ball Slam
Station 4: Calorie Row
Station 5: Rest

Accumulate as many reps at each station as possible within the time. You can only transition once the pace setting has come in and you get tagged out.

Sunday 3.18

Fit & Comp

A.

5 Sets
20 Landmine Twists
10 Landmine Rows each arm

B.

3 Sets Hard

Bike 15 Calories
30s Side plank each side