Workouts for 3/19 – 3/25

Jordana mid dumbbell thruster.

WHOLE LIFE CHALLENGE ANYONE? Need some Nutritional/Exercise accountability? Some members of the gym are gearing up for the next Whole Life Challenge which starts 4/15 and lasts for 6 weeks. If you want to know more click the link below. If you are up for it, join the CFCA Team dubbed the SARGENT STREET CHALLENGERS More info here.


Good Read:

Monday 3/19

Performance & Fitness
Dice Roll: 40 Min Amrap with Partner
1. 100 DB Strict Press- Pacer: 1 Length Walking Lunge
2. 200 Sit-ups- Pacer: 7 Plate Burpees
3. 100 Calorie Ski-Pacer: 7 KB Headcutters
4. 100 Calorie Row- Pacer: 1 Lap Dumbbell Bear Crawl
5. 100 Cal Airdyne – Pacer: OH Hold to failure
6. 60 Tire Flips- Pacer: 15 Russian Swings
7. 100 Sandbag Step-ups- Pacer: 10 Wallballs
8. Player’s Choice

With a 40 min Clock, you and your partner will try to complete as much work as possible. Roll the dice to see what you are doing. Once you have completed that objective roll again etc.. until 40 mins has elapsed. Good base building day. Just get some volume done at a consistent brisk pace.

Tuesday 3/20 

20 Mins to Establish a 1RM Clean

7 Round Circuit
Min 1: 8-10 Cleans (Players Choice BB/DB’s/KB’s/SB’s)
Min 2: 1 Set Chin-ups (weighted optional)
Min 3: Rest


12/200 Double Unders
AMRAP 12 Mins
200M Run
Max Consecutive Reps Double Unders

When you fail…. you must do a 200M run before you can resume. Score = Total Double Under Reps over the 12 mins. Don’t have Double Unders? Swap in 30 Seconds of Dynamic Step-ups.

5:30PM: Kettlebell Class

Wednesday 3/21

Performance & Fitness
With Partner  10 Min Amrap
Sandbag Drag 1 Length of the gym and Clean it and run it back to your and  partner repeat till 10 mins up.
3 Mins off

With Partner 10 Min Amrap
Burpee Squat Clean and Toss 1 Length of the gym and Clean it and run it back to your partner and repeat till 10 mins up.
3 Mins Off

With Partner 10 Min Amrap
Sandbag Lunge 1 Length of the gym and run it back to your partner and repeat till 10 mins up.

6:30PM: Bouldering!

Thursday 3/22 

Performance & Fitness
For Completion or 30 Mins@ 70% Paced Effort
Ascend/ Descend Grind
10 NPU Burpees
20 KB Swings
30 Cal Ski & Row (Alt every time)
400M Run
50 Sit-ups
60 Double/Single Unders
70 Cal Airdyne

Gym Based Endurance day. Start at 10 NPU Burpees and work your way to a new exercise then repeat back to 10 NPU Burpees so layout goes 10 NPU BRP > 20KBS >10 PU > 30 Cals > 20 KBS > 10 NPU BRP > 400M > 30 Cals >20 KBS > 10 BRP etc. Modify with the goal of being able to keep moving aerobically.

5:30PM: Kettlebell Class

Friday 3/23 

20 Mins to a 1RM Front Squat

20 Mins for Quality
1 Set KB Front Squat (Double, Goblet or Single Bottoms Up)
1 Ring Push-ups (ADV Variation: alternating arm Y pos.)
1 Set Single Arm Ring Row R/L
Rest as needed between exercises


With a Partner – Row, Run, Ski or Airdyne (40-30 Cals Etc)
400M- 300M- 200M- 100M- 200M-  300M-  400M
Both Partners do all intervals.

Saturday 3/24

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

Coaches Choice!

Sunday 3/25 

Performance & Fitness
For Completion or 40 Mins@ 70% Paced Effort
Plate Burpee (AHASP)
Row/Ski x 100M or Airdyne x 10 Cals

Open Gym: 10-11AM

GET OUTSIDE! Go do something active for 30-60+ mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace.  A few of these easy sessions per week can really enhance your cardiovascular base which can help with both high intensity performance & recovery.

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.

Recovery WOD
“Around the World” for  3-5 Rounds
3 Min Row
3 Min Ski
3 Min Airdyne
3 Min Yoga Flow

Why are these workouts important? These should be easy efforts. Fully conversational or nose breathing only pace (which is REALLY SLOW!) Get blood flowing, flush out soreness and prep the body for the next harder session.

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