Week of 7/13 – 7/19

Todd in the Zone!


Monday 7/13

8 x 5 Front Squats (First 4 sets = Warmup – Last 4 are Work Sets)

Foundational
Every Third Min for 21 mins
1 Set of Max Consecutive Goblet Squats (Ascend to Heavy)

then

“12/200 DH Pull-up”

12 Min Amrap
200m Run
Max Consecutive Reps DH Pull-up

Notes: Get some solid lifting in then a fast little benchmark. Grip on the pull-ups is any as long as you start at a deadhand and get your chin over the bar on every rep.  If you cant do DH pull-ups you can sub in hard ring rows.

Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Swim, Paddle or Bike under 70% max heart rate


Tuesday 7/14

EMOM 10 Mins
Even Min: Max Laps Gimme Gimme
Odd Min: 10 Russian KB Swings

2 Mins off

EMOM 10 Mins
Even Min: Max Plate Burpees
Odd Min: 10 Walking Lunges (total)

2 Mins off

EMOM 10 Mins
Even Min: Max Shuttle Runs
Odd Min: 3 Tire flips

FND: NPU Burpee or Standard Burpees

then

Notes: Just hang in there. Working pace should be 70% Max Effort. Once you complete the odd min exercise the remainder is rest.

Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Swim, Paddle or Bike under 70% max heart rate


Wednesday 7/15

2-5 Reps EMOM for 12 Mins of a Weakness (or Goal) of your choice.

then

1 Mile Run (Hill to flat loop)

then

2 x Flat Loop Farmer Carry or Plate Pinch

Notes: Get some weakness work of your choice going  (upper body pressing might be a good choice) then go for broke on the time trial. Carry to finish.

Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Swim, Paddle or Bike under 70% max heart rate


Thursday 7/16

40 Min KB Complex Ladder with Partner (1-? )

Double KB Deadlift
Double KB Clean
Double KB Front Squat
Double KB Shoulder to OH

*Resting partner does 1 lap of Bear Crawl if/when the working partner fails. Working partner then resumes to complete his/her set.

Foundational
w/ Single KB
Deadlift
Deadlift Hi Pull
Goblet Squat
Shoulder to OH

Notes: Rounds of the complex will ascend by 1 rep of each of the 4 exercises so round 1 = 1 DL 1 Clean 1 FS 1 S2O and round 2 will be 2DL 2 Cleans 2FS 2 S2O etc… Partners will alternate rounds. Ideally Partners are using the same KB’s so match yourself with someone of similar strength.

Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Swim, Paddle or Bike under 70% max heart rate


Friday 7/17

1-5 Reps EMOM for 17 Mins of

  • Muscle -up
  • L-pull-up
  • DH Pull-up or Negative

then Pick 1 of the following and complete “for time”

  • 150 Cal Row
  • 120 Cal Ski
  • 100 Burpees

* Every 2 mins you must complete 30 Double Unders then resume.
If you can’t do DU’d then run 200m every 2 mins and resume.

Foundational

  • 100 Cal Row
  • 80 Cal Ski
  • 60 Burpees

Run 200m every 2 mins and resume.

Notes: Pick from the following upper body pulls for the volume work and pick a rep scheme that keeps it challenging but sustainable for the 17 mins. Then pick your poison on part 2.

Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Swim, Paddle or Bike under 70% max heart rate


Saturday 7/18

Coaches Choice


Sunday 7/19

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.

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