Week of 7/25 – 7/31

Props to DOM for always choosing the hardest variation of movements (here with a straddle rope climb both up and down) and prioritizing doing them well over doing them as fast as possible.  I can’t remember when Dom joined us but he was over 200 pounds when he did. He has had an impressive transformation as he made adjustments to both his nutrition quality and quantity and now weighs around 165 pounds. His upper body strength has improved considerably as he can now do a strict muscle-up with a 70# kettlebell hanging off him! That’s inspiring.

*Gym News: Merch Order sheets will be picked up and submitted tomorrow so if you wanted something and haven’t yet signed up please email us or FB message or comment on the group thread if you haven’t already done so. Thanks!

Monday 7/25

Ascending Ladder for 15 Minutes:
1 Power Clean, 1 Muscle-Up
2 Power Cleans, 2 Muscle-Ups
3 Power Cleans, 3 Muscle-Ups
Continue adding one repetition to each movement until the 15-minutes is up.
RX: 185/135# Ring or Bar MU’s Ok

General Fitness
Repeating or Ascending Ladder for Quality 15 Minutes:
1 Power Clean, 1 Ring Dip/1 Pull up or 1 Burpee Pull-up
2 Power Cleans, 2 Ring Dips/2 Pull ups or 2 Burpee Pull-ups
3 Power Cleans, 3 Ring Dips/3 Pull up or 3 Burpee Pull-ups
4 Power Cleans, 4 Ring Dips/4 Pull up or 4 Burpee Pull-ups
Option to go Back to 1


Double Hill Loop Time Trial

Notes: Looks Fun and challenging! General fitness have the option to repeat 1-4 or ascend. No Bands.

Tuesday 7/26

Performance & General Fitness
With a Partner  (1 Works/ 1 Rests)
AMRAP 8 Mins For Total Reps
Heavy Gimme Gimme
2 Mins Off

AMRAP 8 Mins For Total Reps
2 Mins Off

AMRAP 8 Mins For Total Reps
Renegade Man Makers
2 Mins Off

AMRAP 8 Mins For Total Reps (1Length=1Rep)
Sled Push
2 Mins Off

Notes: You will trade off efforts with a partner. You can strategize with specific reps or just go till the intensity/power drops than let your partner take over.

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

Wednesday 7/27

Performance & General Fitness
6 Rounds for Quality
Min 1: 3-5 Overhead > Front Squats
Min 2: 1 Straddle Rope Climb > Standard Rope Climb
Min 3: Max Effort Ring Plank Hold
Min: 4 Rest

Teams of 3-4 200 Cal Min Ski Relay

Notes: On Part 1. Ascend on the squat to hard but doable for the given reps. If you can do a straddle or legless rope climb please do them even if you modify the height. On Part 2. sprint until the power drops then let the next person in line take over.

Thursday 7/28

Performance & General Fitness
“Deck of Cards”
Number represents repetitions  (Face cards = 10)
Suit represents the movement.

Hearts = Toes to Bar > Sit-Ups
Diamonds = KB HeadCutters > Wallballs
Spades = KB Snatches > Russian Swings
Clubs = Burpees Pull-ups > Burpees > NPU Burpees

RX= T2B, KBHC@53/35#, KB Snatch@53/35#, Burpee Pull-ups

Notes: Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card. Pick movements within the spectrum that are challenging for your current ability. This will be fun!

6:30PM Climbing
6:30-7:00 Open Bouldering/WarmUp

7:00-7:30 PM
In a team of 3 Accumulate 30 Mins on the steep or 20 degree wall (weighted optional)
P1: Climb
P2: AMRAP 5 Sandbag Cleans, 5 Sandbag Press, 5 Sandbag Zecher Squats, 5 Sandbag Push-ups…take over where previous partner left off.
P3: Rest

3-5 Rounds
1 Lap Sandbag Drag
10 GHD Sit-ups

Friday 7/29

Performance & General Fitness
5 Rounds for Total Time (30 Min Cap)
200M Farmer Carry
200M Row
200M Run
Rest 1 Min Between Rounds

RX: 2@70/53#


2 Rounds
1 Min Leg Throwdowns
1 Min Ring Support
1 Min Rest

Notes: Not too much to say about this one. Get in and go for it.

Saturday 7/30

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 7/31

Open Gym: Weather Pending. Check the FB Group for updates. https://www.facebook.com/groups/1485244585109873/

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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