Workouts for 4/16 – 4/22

Brian practicing the legless rope climb a few weeks ago. Lots of options for strength progression this week followed up with some short cardiovascular based efforts. Take advantage and safely challenge your current ability in a “Not for Time” environment.

The architect of a few of the unique movements we use at CFCA!

Monday 4/16 

Performance & Fitness
20 Mins (5-6 Rounds)
5 Weighted/ L Pos or BW Chin-ups > Banded or Hard Ring Rows
1 Lap Sled Push Down to Sled Drag (Backwards) Back


400M Run
40/30 Cal Row
40/30 Cal Ski
40/30 Cal AD

On Pt.1 Pick a variation of chin-up that is challenging but doable for 5 reps. Rest 60+ seconds between elements. Remember to make adjustments to sled weight if needed. Floors were wet-vacced recently so expect high friction. On Pt. 2 move through the elements as fast as possible. We will run heats of 4 starting every 3-4 mins.

Tuesday 4/17 

Performance & Fitness
20 Min Repeating Ladder 1-3 for Quality
Power Clean (Players Choice Barbells,  KB’s or Sandbags)
Ring/Bar Dip > Standard or Ring Push-up x 2 (2-4-6)


AMRAP 10 Mins with a Partner
1 Length Sandbag Drag to Sandbag Clean and Run Back to tag out
Alternate Efforts with a partner

Start conservative on the weight of the power cleans and increase it if needed as you get into later rounds. As it gets heavier more rest will be required. Dips and push-up reps will be multiplied by 2. See above. On Pt. 2 do a heavy for you drag and run it back. Quick transition between partners.

5:30PM: Kettlebell Class

Wednesday 4/18 

Performance & Fitness
12 Rounds with a Partner (alternate each exercise)
15 Wallball
15/10 Cal Airdyne
15 Russian Swings
15/10 Cal Row
15/10 Cal Ski

Extra Credit: Accumulate 2-3 Mins in of the following holds Ring Plank, Ring Support or Tuck Hold.
Rest as needed between efforts.

On Pt.1 Pick a med ball and KB that you know you can do the 15 reps unbroken for each round.

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 4/19 

Performance & Fitness
20 Mins for Quality
6 Thrusters (BB’s/DB’s KB’s)
6 Renegade Rows (No Push-up)
1 Set of Max Hollow Rocks or Hollow Hold

Ascend in weight over the first few rounds to hard but doable with good form for both exercises. Rest as needed between efforts to maintain good positions.


10 Min Ascending Ladder 1-?
Plate Burpees
Row/Ski x 50 Meters (50/100/150/200/250 etc..)

5:30PM: Kettlebell Class

Friday 4/20 

Performance & Fitness
4-6 Rounds or 20 Mins
1 Rope Climb or 1 Min Practice (Standard, Legless, Straddle etc)
1 Set KB/DB Seesaw Bench Press
3 Sandbag Get-ups (R/L)


Run or Row (alternate with a partner)

On Pt. 1 Rest as needed to keep movements clean.  On Pt.2 both Partners will do all 7 intervals. Run/Recover/Repeat.

Saturday 4/21

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 4/22 

Performance & Fitness
30 Min Ascending/ Repeating Ladder 1-4
Hang Clean
Front Squat
Shoulder to OH
Bent Row

Players Choice of equipment. Lot’s of options. Go through the movements in an ascending ladder format. Round 1 = 1 DL to 1HC to 1FS to S2O to 1BR. Round 2 would be 2DL’s to 2 HC to 2FS etc… add 1 rep each additional round. Once you get through round 4, increase the load and start back at 1. If you find a weight that you are not comfortable going beyond stay there. Start very conservative to give yourself time to warm up to the movements and progress intuitively from there.

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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