Week of 4/7 – 4/13

photo 4
Dan & Eric warming up after an early spring surf mission by boat. Are you taking advantage of all the outside the gym activities Cape Ann offers up? If no, why not? If we didn’t live here… I bet Karen and I would be living on the West Coast or at least west of Colorado…But Cape Ann is this special little nook on the East Coast that offers up so much to those that are willing to put in a little extra work make it happen. Take advantage of that.

Max Effort Monday 4/07

WOD & Foundational

20 Mins to 1RM Deadlift

Foundational = Explore Movement

then

10 Mins to a 1RM weighted/ less banded pull-up

then

Pick 1.  All out for time:

  • 500M Row
  • 500M Ski
  • 1 Min AD
Recovery/OTG
40-60 min Get outside and be active!


Tuesday 4/08

WOD & Foundational

20 min Ascending Rep Bar complex 1,2,3,4,5 etc. 95/65# bar  or kettlebells
Deadlift
Hang Clean
Front Squat
Push Press

*1 length of the gym Bear crawl between each round plus 5 burpee penalty for dropping the bar before completing the round ie. after the deadlifts.

then

6 mins of CFCA yoga flow Warm-up or 100 Burpees….Athletes choice.

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 4/09

WOD

10 min for quality  with Partner
Ring dip Ladder 1-6  or Muscle Ups 1-4
*MU attempts count…Dial it in.

then

3 Rounds for time:
Hill loop
30 Russian Swings 70/53#
15 Pull-ups

*can sub Hill loop for 400m Farmer carry 53/44#

Foundational
Mod Run Based on ability (flat Loop or 400M)

then

6 mins of CFCA yoga flow Warm-up or 100 Burpees….Athletes choice.

Recovery/OTG
40-60 min Get outside and be active!


Thursday 4/10

WOD & Foundational

8 Mins Teams of 3 Transport WOD
P1:Max Rope Climbs or Rope Up/Downs
P2: Max Slamballs
Pacer: Tire Flip length of Gym.

4 Mins off
8 Mins Teams of 3 Transport WOD
P1: Max Wall Walks
P2: Max Cals Ski
Pacer: Heavy Gimme Gimme 150/100# Walk it out, drag and reel it in.

then

Teams of 4-5 
6x 100M Relays (third pole one way)
* Be mindful of traffic please.

Recovery/OTG
40-60 min Get outside and be active!


Friday 4/11

WOD & Foundational

“The Sliver Bullet”
30 Mins to accumulate 612 Cals (6 pack of coors light)

Teams of 3
Part 1: 15 mins on the AD or Rower
3 Mins Off
Part 2: 15 Mins on the Opposite Machine

1 Works / 1 Rests / 1 Sandbag Hold (no dropping even during the intermission)

Teams dictate interval length based on power output.

Extra Challenge ???? use the ski 1 or both segements

*Penalty for Cals short of 612 TBD

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 4/12

Coaches Choice

Sunday 4/13

8AM = Maybe a field trip or trail run….check the news board later in the week.
NO OLY Class this week…FYI

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