Week of 5/11 – 5/17

Interesting Stuff.

Monday 5/11

15 Mins to work up to heavy set of 5 Bench Press
KB Alternative Every 3 Mins for 15 Mins
1 Max effort set of KB Bench Press


5 Rounds
400m Run
15 OHS (95/65#)


15 min AMRAP
200-400m Run
15 OHS or Heavy Goblet Squats

6 x 30/30/30
Hollow Rocks
Superman Rocks
Side Plank

Notes: If your OHS is lack luster due to mobility issues.. to the point where you can’t do any significant weight then do front squats please.

Recovery/ Extra: Get Outside for a run/ hike on the rocks at Halibut Point! Work that agility and ankle strength.

Tuesday 5/12

2-3 Rounds or 12 mins alternating with partner
1-6 Chin up Ladder ( I go you go etc.)


“Tail Pipe”
Three rounds with Partner
Partner 1: 250m Row
Partner 2: KB Front Rack Hold

10 min Cap
then Starting at 10:00 mins

Modified “Crack Pipe”
Three rounds with Partner
Partner 1: 200M Ski
Partner 2: KB Overhead Hold

10 min Cap *

then starting at 20 mins

“Sewer Pipe”
Three rounds with Partner
Partner 1: Sled Push 1 Lap (@BW)
Partner 2: Farmer Hold

10 min Cap

*Work does NOT commence until holder is in position.

ADV Holds:
Rack 53/35#
OH 35/26#
Farmer 72/53#

Notes: This one’s a doozy in a good way! Mod elements as need with coaches help.

Recovery/ Extra Yoga at CFCA or jump on a bike for 30-40 mins and ride conversational pace on the flats but sprint the uphills and coast the descents.

Wednesday 5/13

Spend 20 Mins working up to a 1RM Deadlift


7 Rounds
7 Power Cleans 135/95#
200 M Run
*1 Minute off between Rounds

Sub in 10 Russian Swings for Power Cleans

Notes: Safety first on the DL…don’t let ego tweak your back. On Pt 2. move quick and efficient aka should be unbroken on the PC. If not scale back the weight. Recover in the min off.

Recovery/ Extra Come try climbing or lifting class tonight! Or a easy 5k Row…every 1000m get off the rower and do 10 easy turkish get-ups (5/5) and 10 stationary inchworm to up dog back to forward folds.

Thursday 5/14

Ascend from 1 and repeat back to 1 every time you do a new movement. Like ’12 Days of Christmas’ style…

1 Length Sandbag Drag
2 Rope Climbs (ADV Straddle from sit to 10-12ft)
30 Second Ring Plank
400 M Run, Row, Ski
5 KB Headcutters
6 Farmer carry walkin lunge per side
7 Tire Flips + Jump Through

30min AMRAP:
1 Tire Flip
2 Length Sandbag Drag
3 KB Headcutters
1 Max Plank Hold
2 Rope Up & Down
300m Run/ Row/ Ski

Notes: Stamina day. Just turn your brain off and move through the workout at a brisk but not frantic pace. 6-7 rate of perceived exertion.

Recovery/ Extra ……Sport Night Pick Up Soccer? Lets make it happen, details to come.

Friday 5/15

 5 min Pistol Skill Work

  • Box Step Up
  • Rig Assisted
  • Pistol to a box
  • Rolling Pistol
  • Pistol (no Box)

Every Min for 10 Mins

3-5 Reps Per Side per Min of a pistol variation for your current ability.


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/52#

*In honor or Chief Petty Officer Nate Hardy (SEAL) from Durham, NH who was killed  February 4th 2008 during combat operations in Iraq.

Complete as many rounds in twenty minutes as you can of:
4 Abmat HSPU > 2 Wallwalks > 1 Wallwalk > High Plank to failure
4 Chest to Bar Pull-ups > DH > Banded
8 Kettlebell Swings Heavy for you

* Note If you are working on Muscle ups but may not be able to get the high volume you could give yourself 30 seconds per round to get the 2. Likewise if you haven’t gotten the MU yet but are close and having issues with the skill side you can do 3 banded transitions to press out (ring dip)

Recovery/Extra 30-60 min Swim/ Row / Ski / Bike / Paddle or 100 TGU’s 26/18#

Saturday 5/16

Team style – Coaches Choice.

Sunday 5/17

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.

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