Workouts for 4/2 – 4/8

Caption this!… “These Bags smell amazing!” Said no one ever… Johnna taking the awkward 55 pounder from shoulder to shoulder. Like the sandbags? Come down on Sunday for a sandbag grind extravaganza.

BENCHMARK TRACKING SHEETS: Tracking sheets are now available at the front desk. We will likely make a nice box for them to live in very soon. Take one and start filling it out as this will be a quick way of tracking PR’s and progress on benchmark testing days.

WHOLE LIFE CHALLENGE? Need some Nutritional/Exercise accountability…There is time to join 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.

Monday 4/2 

Performance & Fitness
20 Min Ladder 1-2-3-4-? For Quality
Strict Pull/Chin-up > Hard Ring Row
Ring or Standard Push-up (ADV: Alternating Y Pos)
Deadlift (Moderately Heavy)


10 Min Ascending Calories With a Partner. (Start at 10)

  • Airdyne
  • Row

On Part 1 pick exercise on the spectrum that are hard but doable for at least 5 consecutive Reps. On Part 2, Grab a partner and pick 1 machine and start at 10 Calories and add 1 Calorie every time you get on. Some Math required!

Tuesday 4/3 

Performance & Fitness
5 Rounds 1 Min on / 1 Min off  of the following:

  • Shuttle Runs
  • Wallball
  • Russian Swings
  • Double/ Single Unders

High sustainable intensity… hang in there and maximize movement for the work intervals.

5:30PM: Kettlebell Class

Wednesday 4/4 

Performance & Fitness
6 x 3 Min Rounds
Min 1: Max Rep Ring/Bar Dips into Support/Tuck Hold to Failure
Min 2: 1 Sled Push Down/ Sled Pull Back (backwards using PVC handle) 
Min 3: Rest

Fitness Option: Push-Up to Plank Hold instead of Dip/Support


4 x 400M Run or Row. Alternate efforts with a Partner

On Part 1. Sleds should be heavy but doable in the minute time frame (30-40 seconds). It gets tougher in the later rounds. The minute of ring dips should see 1 set to failure then jump up and hold ring support or tuck hold to failure or until the min is up. On Part 2. Alternate 400M efforts with a partner. Both will do 4 intervals each. Row only if you have a legitimate issue with running…and not that you just don’t like it.

6:30PM: Intro to Climbing & Bouldering!  If you want to learn about climbing and how to train on it come on down. All abilities welcome and we will show you the ropes (not literally).

Thursday 4/5 

Performance & Fitness
Teams of 3 – Ski the caloric equivalent of a king size bag of peanut M&M’s (480 Cals). Pacers Alternate between 1 Lap Sandbag Drag and 1Lap Gimme Gimme. 1 Skis/1 Paces/ 1 Rests

Pacing element will switch with each interval. So if your teammate just did a drag you do a gimme. This will keep all the ski intervals fluctuating from longer (during a drag pace) to shorter (during a gimme pace). Keep gimme ropes light.

5:30PM: Kettlebell Class

Friday 4/6 

6 Rounds @135/85#
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Shoulder to OH
60 Double Unders 
1 Min Rest Between Rounds

AMRAP 20 Mins
6 Deadlifts
6 Hang Cleans
6 Front Squats
6 Shoulder to OH
60 Double Unders or 200M Run
1 Min Rest Between Rounds

Fitness has a choice of Barbells/ Dumbbells/ Kettlebells or Sandbags for Complex

Saturday 4/7

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 4/8 

Performance & Fitness
32 Mins: Teams of 3 (1 Works/ 1 Paces/ 1 Rests)
0-8 Mins: Max Sandbag Ground to OH
8-16 Mins: Max Sandbag Shoulder to Squat (Alt Sides Each Rep)
16-24 Mins:  Max Sandbag Standing Keg Lift (onto tire tower)
24-32 Mins: Max Sandbag Drag

Pacer: 200M Run/Row

Grind it out with partners. Solid overall day of odd object work

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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