Coach Chris Dialing in the DU’s.
Remember this is Fiesta Weekend. We are not running any afternoon classes on Friday beyond the noon so folks can go support the Ladies Seine Boats. Also the Fiesta 5K is on Thursday night. Are you running? http://www.northshoreymca.org/programs/healthy-living/road-races/fiesta-5k/
Complex for Max Load in 20 minutes of
5 Deadlifts touch and go
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead
*Must not drop the bar through the duration of the complex. Start at a weight that is moderately challenging and add 5/10# each consecutive round. Shoot for a round every 2 Minutes.
30 Seconds of Shuttle Sprints
60 Seconds Rest
Notes: Go heavy on the complex and fast on the shuttle sprints!
Recovery/ Extra: Supposed to be nice. Get outside for a paddle or a hike on the rocks. Explore!
With a Partner
100 Calorie Ski
Pacer: 10 Wallballs
Rest 3 mins
200 Calorie Row
Pacer: 15 Slamballs
Rest 3 Mins
300 Double Unders or 100 NPU Burpee
Pacer: Rests (DU’s are 1 unbroken set then switch with Partner or 10 NPU burpees then switch)
Notes: Breathe Heavy Day! Push yourself to discomfort. Remember… No Challenge = No Change
Recovery/ Extra: Yoga at CFCA
12 mins to 5 Rep Max Push Press
3 Rounds for Time:
21 KB Swings 53/35# (American Swings)
12 Pullups (kipping)
FDN: Jumping Pull-ups
Flat Loop Rack Carry (AHASP) ADV: Solo Effort FDN: W/ Partner
Notes: Looks like a fun day..get in here.
Recovery/ Extra: Climb or open gym. Get in there and take advantage!
Teams of 2-3 Ascending Reps 5,6,7,8,9,10 (1 works / 1 holds / 1 rests)
Hill Loop as team
Plate Burpees/ Slosh Pipe Hold
Wallballs / Wall sit
Sit-ups / Handstand or Plank Hold
KB Headcutter / Plate Pinch
Hill Loop as team
Mini Hill Loop (right on Forest St)
Notes: Just grind through with your partners. MOD to keep you moving.
Recovery/ Extra: Fiesta 5K? Grinder or Volleyball or Ultimate Frisbee?
Reminder NO Afternoon Classes because of the Ladies Seine Boat Races & Fiesta.
1-2-3-4-5-6-1-2-3-4-5-6 For Quality
Weighted DH Chin-ups > BW > Banded
Weighted Ring Dips > BW > Banded
20 KB Snatches or Single Arm Hi-pulls
15 Air squats
200 meter run
* Rest 1 Min Between Rounds
Notes: Solid challenging reps on Part 1 wherever you are on the spectrum.
Recovery/Extra Go cheer on the Seine Boats
Team WOD… Coach’s Choice!
Open Gym Great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class time….
Nutrition Preparation Remember CFCA members get a 10% discount on all items at the local Seaview Farm in Rockport (ask us for your card!) Fuel your efforts & extracurricular activities for the week with real food and stay hydrated! Oh and the Cape Ann Farmer’s market has started too in town on Thursdays through the end of the summer.
Mental Restoration Engage in activities that help you recharge your batteries or go try something new.