We are coming up on the best time of year around here. To Not explore/enjoy the natural beauty of Cape Ann is a crime after the winter we had. Get out there!
Max Effort Monday 5/05
20 mins to establish the most amount of weight that you can drag around the track in under 30 seconds. Each player must do 3 Wall Walks between all attempts with the sled.
10 min Squatless “Cindy”
Mod as needed to current capacity (1 band only)
1 mile run conversational cooldown (hill to flat) as soon as 1o mins is up.
Hike from the EP Lighthouse to Brace Rock & Back…. Do it then stretch out.
WOD by Request
25 mins to 1 RM Turkish Get-up (Barbell)
Must be completed on both sides to count. Safety First = Use a spotter please!
Newbies Sets of 3-4 reps per side Ascending to heavier kettlebells
Which Coach has a Birthday today? That’s a hint to what we are doing….
Newbies will throw in a 2nd telephone pole run at rep failure.
*15 min Cap
3 flat loop conversational cooldown (hill to flat) as soon as you complete WOD
Yoga Class @CFCA?
1 Min Max Power Snatch 95/65# or Foundational = Rus KB Swing
1 Min Max Double Unders or NPU Burpees
1 min Rest
Ski or Row with Partner for total time: (each member must do all 7 intervals)
*Carryover meters are yours to enjoy!
Intermittent trail run perhaps?
1 min on 1 min off x 10 mins Ring Plank Hold
“Burnhams Field Trip”
30 min Roll or Stretch
20 Mins for Quality & Skill Development – Alternate between
1. 5-10 Reps of Your Weightlifting Weakness – Ascend in # each round
2. Max Reps of Your Gymnastic Weakness (body weight only)
*Please think about these before coming to class…the world is your oyster.
6 mins for Max Reps Slamballs…Pacer = 4 lengths Gimme Gimmes
3 mins off
6 mins for Max Rep KB Snatch/Swing….Pacer = 15 burpee box jump
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga
Five rounds, each for time, of:
5 Power Clean
10 Front squat
5 Push Jerks
Rest 90 seconds
MOD = 95/65#
*In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, who died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
Trail Run (Weather Pending)…Meet at CFCA 8AM