Week of 4/20 – 4/26

Rest is NOT overrated!  On a macro and micro level…it’s unfortunate that rest, either on a day to day scale (sleep/recovery) or within the context of the workout (programmed rest intervals) is often vilified as unnecessary. When in fact nothing is further from the truth. Lots of interval emphasis this week with both strength/skill development and conditioning. Learn to trust that this will allow you perform at a much higher level and raise the intensity and focus when it’s go time. See you this week!

Monday 4/20


Five Rounds or 20 mins NFT
10 Back Squat (ascending #)
10 Spiderman Push-ups (5R/5L)
3-5 Barbell Rollouts or 30 Second Ring Plank
Rest 30-60 Seconds between Exercises to ensure quality movements


Every minute, on the minute for 10 minutes:
5 Double Swing Clean Thrusters (Foundational = KB Headcutters)
5 Burpees

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule

10 mins of Flat loop(s) / casual run/walk as soon as 10 mins is up on the EMOM.

Notes: Remember Part 1 is not for time. Focus on challenging quality movements and take time to recover between exercises. Part 2 should be focused on high intensity. Get the 10 reps done and the rest of the minute is yours to relax. Mod the KB Thrusters so you can move well at speed. Max weight being 53/35#.

OTG Recovery
40 min trail walk/jog with your pup or child or spouse or BFF…

Tuesday 4/21

WOD  & Foundational

3 Rounds
1st Min Weighted Pull-Ups x 2-3 reps (AHAP to get the reps in one set)
2nd Min Max Consecutive L or Tuck Pull-ups
3rd Min Max Consecutive DH Pull-ups
Rest 2 minutes between rounds

* if you are doing banded pull-ups start with a set the is hard for 2-3 then add a band for set two and ring Rows for set 3.


Pick 1 of the following

“Hang On” Row or Ski

Notes: With a continuously running clock, each player starts the first minute with an ALL OUT 20 second effort to establish starting # of Calories and rests the remaining 40 seconds of that minute.  All odd minutes are rest. The next even min they have to add 1 more calorie (no more than 1) to the starting number and repeat that on the even minutes until they cannot get the required cals in 60 seconds. When you fail to get the cals…your workout is over. Your score is the highest # of Cals you completed in 60 seconds.  Initially you will have plenty of rest and social time…but as the Cals and your efforts increase the rest decreases….hence “Hang On”. Don’t dog the 20 second all out as it will only prolong your workout and likely give you a worse score. Good Luck


“Flight Simulator”
Consecutive Double Under Ladder

Notes: 1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc. 2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out. 3. You must break in between sets.

Yoga at CFCA

Wednesday 4/22


Every 2 minutes, for 20 minutes (10 sets):
Hang Power Snatch + Power Snatch + Snatch
Foundational: 3 Hang Power Snatches

Build over the course of the 10 sets to something heavy for the day.


3 Rounds for Time of:
400 Meter Run
15 Deadlifts (225/135 lbs)
10 Strict Ring Dips

Three rounds of:

300 Meter Row/Ski
15 Kettlebell Swings
10 Push-Ups

OTG Recovery
30 Min Walk followed by 20 mins of Stretching… DO IT!

Thursday 4/23

WOD & Foundational

Every 2 minutes for 10 minutes (5 sets)
20 (10R/10L) Farmer Walking Lunges (53/35# KBs in each hand)


Every 3 minutes, for 15 minutes (5 sets):
KB SeeSaw Bench Press Max Reps (Under 20 Total Reps to Failure)


4 Rounds
1 Min Sandbag Drag (AHASP)
30 Seconds Rest
1 Min Hollow Holds/Rocks
30 Seconds Rest

Notes: Note your form on the Hollow Holds/Rocks! There should be NO space between your lumbar spine and the ground – work to flatten completely by locking down your core (imagine your pulling your belly button to your spine). If you can do that, then attempt a Hollow Rock with one or two legs extended. Challenge yourself during the 1 min work periods.

30-60 min Easy Swim/Walk/ Row/ Bike/ Yoga

Friday 4/24

WOD & Foundational

Complete as many rounds and reps as possible in 6 minutes of:
5 DH Pull-Ups
10 Push Press (115/75 lbs)
20 Single Arm Kettlebell Swings (53/35#) 10/10 per side

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Row/ or Ski 1000 Meters
Max Reps of Burpee Pull-ups

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Run the Hill Loop
20 Toes to Bar > Situps
Max Reps of Ring Push-Ups

Notes: Similar to last week with an accumulation workout. You can really start anywhere. Mod weight/movements if needed with the coaches help.

30-60 min Easy Swim/ Walk/ Row / Bike / Paddle

Saturday 4/25

Team style – Coach’s Choice

Sunday 4/26

Open Gym 
This is a great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class time. A great format would be 1 min on / 1 min off for 20-30 mins of quality Reps. Skill work should not be rushed when you are trying to dial in technique on say rope climbs.

Nutrition Preparation
Prepare quality foods… in appropriate quantities to fuel your efforts for the week. And hydrate!

Mental Restoration
Engage in activities that make your life full and help you recharge your batteries. Maybe a little journaling/drawing, cooking, meditation, gathering with friends, beverage on a sunny deck… etc. This really should be a daily task. Take a deep breath and enjoy this life.