Week of 5/18 – 5/24

The “triple pipe” always creates great photo opportunities. Tracy & Emily make the transition for the final round. Kudos to the ladies who did “tail pipe” as the final of the three.


Monday 5/18

Every Min for 10 Mins
Evens: 1 Set of Max Seated KB Seesaw Press
Odds: 1 Set of Max DH Pull-ups or Ring Rows (adv: L Pull-up)


20 Min Amrap
10 Burpee Pull-ups
20 Sit-ups
400 M Run

7 Jumping Pullups
7 Burpees
10 Sit ups
200 M Run

Notes: Upper Body & Core Focus today.

Recovery/ Extra:  Jump on a bike for 30-40 mins and ride conversational pace on the flats but sprint the uphills and coast the descents. Did you know – bikes rule!


Tuesday 5/19

You have 25 mins with a team of 3-4 (coach assigned)…. to Row and Ski the new improved caloric content of a McDonalds Happy Meal (410 cals) = 205 Row/ 205 Ski

Alternate every 20/10 Cals (sprint). Sandbag Hold after CV effort. Can’t touch floor until 410 Cals are completed.

Notes: When it’s your turn… crank up the intensity and get ‘r done. That’s all there is to say.

Recovery/ Extra: Yoga at CFCA


Wednesday 5/20

“Fight Gone Bad”

3 rounds of:
As Many Reps As Possible In 1 minute of

  • Wall-ball 20/14# 10ft
  • Sumo deadlift high-pull 75/55#
  • Box Jump/ Step ups 20 in
  • Push-press, 75/55
  • Row (Calories)
  • Rest 1 Minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We will run two heats so that you can have a partner to count reps for you!

Alternative: is to do a 5K Ski…another “New Benchmark” Bring Headphones for that one…

Fight Gone Bad with MODs (KB High Pulls & Single Arm KB Push Press)

Notes: Benchmark Test Day. We will run 2 heats with coaches monitoring the clock and giving you a 10 second transition warning. You will have a partner counting your reps for you.

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


Thursday 5/21

“Choose your own Adventure”

30 Min Amrap for Quality

  • Pick 1 Gymnastic (body weight Weakness)
  • Pick 1 Weightlifting weakness
  • Optional… Pick 1 Conditioning weakness (Double Unders)

Pick a format or discuss with a coach

  • Every Min on the Min for Max Quality Reps (alternating exercise each min)
  • Repeating ladder (1-5)
  • Ascending Ladder (1- ? till 30 Mins is up)


Teams of 3: Amrap 10 Mins
3 Shuttle Runs

Notes:  We are working on our weaknesses today.  Think about what skills, lifts, and exercises YOU would like to improve on. If the gymnastic movement is upper body based then the weightlifting can be more lower body focused and vice versa. Some folks hate days like this because they reduce the competitive atmosphere a bit… but they also allow you to focus on doing some work catered specifically to you and to try harder skills in a not for time, no pressure environment!

Recovery/ Extra …… Pick Up Soccer? Folks that want to play, let’s make it happen again, we had so much fun last week!


Friday 5/22

5 Rounds:
200 M Run
10 Double KB Swing Clean Thrusters (53/35#)
1 Min Rest between Rounds

4 Rounds or 20 Mins
200m Run
10 KB Headcutters
1 min Rest Between Rounds


4 Rounds of 1 Min On / 1 Min Off
Partner Leg Throwdowns
1/2 Sandbag Get-ups (switch sides each round)

Notes: Similar to last week with the cleans but in the opposite format. Hit the run hard and do the KB work under cardiovascular stress. Find your rhythm on the swing clean thrusters and keep movements crisp and efficient even if you have to break the set of 10 up. Then some core work to finish things up.

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


Saturday 5/23

Team style – Coaches Choice


Sunday 5/24

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 for example!

Nutrition Preparation Twinkies for breakfast & lunch, then some thin mints for dessert… juuuuust kidding :) Prepare quality foods… in appropriate quantities to fuel your efforts for the week and don’t forget to hydrate!

Mental Restoration Engage in activities that help you recharge your batteries. Biking, boating, birding, baking, bowling, boxing… etc. So many choices, so little time. Take some deep breaths today and enjoy life in the present.

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