Week of 7/4 – 7/10

Great Shot of Christine from the Fiesta 5K and good one of Brianna from Friday’s slamball/sled intervals. Hope everyone had a great weekend!

Monday 7/4

Gym Closed for the Day… Happy 4th!

Tuesday 7/5

Performance & General Fitness
Partner Chipper (1 Works/ 1 Rests)
1000M Row or Ski
90 Slamballs or Sledgehammer Strikes
800M Row or Ski
70 Plate Burpees 25/15#
600M Row or Ski
50 Ring Dips or Ring Push-ups
400M Row or Ski
30 Pistols or Weighted Step Ups x 2
200M Row or Ski
1 Flat Loop Plate Pinch

Notes:  Good day to come back to after a long weekend! Get in here and grind it out with a partner.

6:30PM Community Bouldering/Open Gym
Come Down and Climb! or Learn!

Wednesday 7/6

Performance & General Fitness
20 Mins (5-7 Rounds) for Quality
6 Bottoms Up KB Press ( Per Side)
6 Weighted DH Pull-ups or Single Arm Ring Row (6/6)
6 Deadlifts (Ascending to Heavy but Doable)


AMRAP 7 Mins
Max Consecutive DB/KB Squat Clean Thrusters (Players Choice)
@ Failure 30 Double Unders or 4 Shuttle Runs

Optional Challenge: 100 Standing Keg lifts either with a partner

Notes: On Pt. 1 Get some quality movements going. Experiment with the bottoms up press heavy. That set of 6 does not have to be unbroken so make it challenging. On the AMRAP try to use bells that total around 45/35% of your body weight. Keep track of total reps.

Thursday 7/7

Performance & General Fitness
8 Mins to Complete
1 Hill Loop or 1000M Row
Max Burpee Box Jump Overs in the remaining time.
4 Mins Rest

6 Mins to Complete
1 Flat Loop or  Row
Max Rep Muscle-ups or Burpee Pull-ups in the remaining time.
3 Mins Rest

4 Mins to Complete
400M Run or  Row
Max Rep Renegade Man Makers (w/ Squat) in the remaining time.
2 Mins Rest

2 Mins to Complete
200M Run or Row
Max Rep Russian Swings in the remaining time.

Notes: Keep track of your reps for each section. Giddy Up!

6:30PM CKC- Climbing/ Kettlebell/ Core
No climbing experience or equipment required. Come Check it out.

Friday 7/8

Performance & General Fitness
Every 3 Mins for 18 Mins Barbell/KB Unbroken
6 Deadlifts (touch and go)
6 Hang Power Cleans
6 Front Squats
6 Push Press


5 Rounds or 15 Mins
10 Ground to Overhead Sandbag (Performance) or 15 KB Swings (GF)
Row/Ski 200 Meters AFAP
Rest 1 Min

Optional Challenge: 6 x 30/30 Barbell Rollouts

Notes: On Part 1. Start with a conservative weight and ascend each round if possible. If you hit a stopping point, finish out the rounds at a weight that is AHASP. On Pt. 2 try for the 5 rounds in 15 mins.

Saturday 7/9

Coaches Choice!

Notes: Community Team WOD – 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 7/10

Suggested Easy Recovery Day?  Do something active for 30-60-90 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 aka “Zone 1”. If you have a heart rate monitor keep the beats right under 180 minus your age. So for me 180-38 = 142BPM.  A few of these sessions per week can really enhance your cardiovascular base which will help with performance & recovery.

Nutrition/Training Consults: We are here to help with tricks, tips and suggestions – Just reach out!  $30 for a 30 Min Consult to design a sustainable plan.

Mental Restoration: Carve a little time today (but really everyday)  to slow down and prep for next week.

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