Workouts for 7/16 – 7/22

Coach Mel with the legless rope climbs. We have been putting in rope climbs pretty frequently on our Skill/Strength Circuits. Awesome to see folks trying the harder variations of legless and straddle even if they don’t make it to the top. That’s how you build progression TO make it to the top!

Friday AM Trail Run: We meet at 6AM outside in front of 38 Curtis Street, Rockport. Pace is super casual conversational (11 min miles) and the distance is usually 3 miles. We are generally back to the cars around 7/7:15AM. We end at the quarry for those that want to jump in!

Blackburn is Saturday! Good luck to all the CFCA-ers doing either the Blackburn or the Misery Challenge Saturday. Bummer they are on the same day! I’m hoping to be at the finish of the Blackburn to cheer all the CFCA ladies in the gig boat.

Monday 7/16

Option 1.
15 Mins to Work up to a Heavy Set of 5 Push Press

Option 2.
15 Mins- Every 3 Mins do….
1 Set of 7-10 Right Side KB/DB Push Press
1 Set of 7-10 Left Side KB/DB Push Press
Ascend to weight that is hard for the given reps.


8 Mins with a Partner (1 Works/ 1 Rests)
Sandbag Drag Down – Clean & Run it back to tag out

2 Mins off

8 Mins with a Partner (1 Works/ 1 Rests)
Sandbag Burpee/Toss Down-Clean & Run it back to tag out

Accumulate 3 Mins in a Ring Support, Tuck, L or Plank Hold

Tuesday 7/17

Teams of 2:  6 Rounds or 35 Mins
10 Single KB Squat Cleans (1/2 Headcutter)
200 Meter Run

20 Russian Swings (Option Single Arm Swings Alt Reps)
200 Meter Row

30 Double/Single Unders
200 Meter Ski

The first partner completes the Headcutter/Run, and then tags the second partner to do the Swings/Row then first partner is onto the Double Under/Ski etc. Push the intensity when it’s your turn to work. MOD with the intention of being able to do the reps unbroken but challenging at the same time.

5:30PM Kettlebell Class

Wednesday 7/18

20 Mins for Quality
Evens: 3-5 Hang Squat Snatches or Hang Power Snatches
Odds: Rest/ Add Weight


AMRAP 15 Mins
10 Sandbag Ground to Overhead
20 Push-ups
30 Cal Row/ Ski/ Dyne
1 Min Rest

Work on some snatch skill development in Pt. 1. Ascend in weight till it’s challenging but you are able to maintain clean movement patterns.  Pt.2 just grind through and earn that rest.  Good Times!

Thursday 7/19

20 Mins For Quality (4-6 Rounds)
1 Set of DH Pull-ups (weighted or L pos. if Possible) or Hard Ring Rows
1 Set of Ring Dips to Ring Support Hold or Ring Push-ups to Ring Plank
1 Lap Sled Push (AHAP) that still allows forward progress!


Partner Hell Track – 10 Mins (Alternate every rep)
Old school Helltrack 1st, 2nd, 3rd, 2nd, 1st pole interior = 1 Rep

On Pt. 1 get a solid set of pull-ups and dips (5- 8 Reps to Failure) then transition fairly quickly to the sled push. Take a few mins after the push to recover before the next PU/Dips set. 3-4 Mins Per round. Old school Helltrack 1st, 2nd, 3rd, 2nd, 1st pole = 1 Rep

Friday 7/20

Teams of 3 – 1 Works/1 Rests/1 Paces

0-10 Mins:
Max Single Side DB Squat Clean Thrusters (Alternate Sides every rep)
Pacer: 20/12 Cal Ski

10-20 Mins:
Max DB Snatch (Alternate Sides every rep)
Pacer: 20/12 Cal Row

20-30 Mins:
Max Burpee Pull-ups or Burpees
Pacer: 20/12 Cal Airdyne

Saturday 7/21

8AM Community Team Workout – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

Sunday 7/22

30 Min: 1-3 Repeating Barbell/KB/DB Complex for Quality

  • Deadlift
  • Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row

*Finish each round of 3 reps with 1 Rope Climb

Go heavy today as reps are low to allow you to do so. Rest as needed to maintain quality crisp movement patterns. You will have time to warm-up to your working weight before we start. This will be with static weight (not ascending) so make sure you are comfortable in all the movements (especially overhead) before we start. You will do 1 of each of the movements followed by 2 of each then 3 of each….then 1 rope climb and start back at 1 again.

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 Easy Row
3 Min Easy Ski
3 Min Easy 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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