Week of 4/24 – 4/30

Jodi working through some sandbag squats a few weeks back.  Always impressed with Jodi’s strength to weight ratio as she did a 5RM Overhead Squat last week at 93 pounds. You may see us start to gear more of our workouts to highlight relative strength (strength in relation to bodyweight) as this really is the most important number we are ultimately trying to improve.

Gym News: Reminder we are starting off the Friday Morning trail run THIS Friday 4/28!!! Weather looks great. We will plan to meet on the road outside Diane P’s house at 38 Curtis Street, Rockport at 6AM. Park on the side of Curtis Street. Run is generally 30-40 mins at a fairly easy pace finishing off with Swimming at the Quarry if you so choose. Stoked to get this going again as it’s great to start the day off with a little exercise and good company. Hope to see lots of the OG’s and some new faces too! Be there!

Monday 4/24

Performance & General Fitness
24 Min AMRAP
400M Run
Max Consecutive Wallballs
300M Run (End of Building)
Max Consecutive Double Unders (or 5 Double Under Attempts)
200M Run
Max Consecutive Toes to bar or Ring Plank Hold

RX: 20/14# to 10/9ft, DU’s & T2B

GF: Low impact option to Row and do 1 minute of exercises (WB, DU/SU, T2B or Plank) rather than max consecutive reps.

Tuesday 4/25

Handstand Walking Progressions
Every other Min for 10 Mins (Pick 1 from the list below) 

  • Plank Shoulder Taps
  • Pike Shoulder Taps
  • Handstand Rock > Shoulder Taps> Thigh Tap
  • Spotted Handstand Walk

10-1 Power Snatches 95/65#
1-10 Bar Burpees

GF: Option to MOD Power Snatches to Russian Swings x 2. 15 Min Cap

Wednesday 4/26

Skill/ Strength
15 Mins to a 1 or 5 Rep Max Strict Weighted Pull-up


15 Mins: 4-6 Sets of Max Reps Strict Pull-up or Single Side Ring Row R/L

“12 x 200 Thruster”
12 Min AMRAP
200M Run
Max Rep Thruster (when you fail, run again and repeat till 12 mins is up)
RX: 50/40% BW

GF: Dumbbell Thrusters MOD weight as needed.

Thursday 4/27

Performance & General Fitness
Teams of 2
AD (40-30-20-10 Cals)
Resting Partner Does 4-3-2-1 Plate Buprees to correspond with interval. 45/25# Suggested.

Partners will both do all intervals (400/400, 300/300 etc)

Friday 4/28

Teams of 2
1000m Row
Rope Climbs
Bear Complexes 135/85#  = (1 Hang Power Clean, 1 Front Squat, 1 Shoulder to OH, 1 Back Squat, 1 Shoulder to OH)
1000m Row
*Partition Work as needed with partner to finish

General Fitness
Modify Rope Climbs by Height or with 1 Strict Rope Up/Down or 7 Hard Ring Rows
Modify Barbell Bear Complex by appropriate but challenging weight or with 3 Heavy for you..KB Headcutters.

Saturday 4/29

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Coaches Choice…but generally a longer effort more geared toward the cardiovascular fitness spectrum.

Sunday 4/30

Single KB Strength Ladder 1-10
KB Clean & Press R/L
KB Bent Row R/L
Goblet Squat
Goblet Lunge R/L


Core Work to Finish.

Movement WOD for the Week

30-60  Mins @60%
3 Min Row or Ride
3 Forward Fold > Inchworm to Up/Downs Dog
3  Spiderman Stretches (L/R)
Hold Each Stretch Position for 3-5 Seconds

Remember: This workout is designed to be an active recovery day. If you’re not feeling your best or have residual soreness from a previous workout…this is a great option to get the blood flowing and maintain a positive attendance routine.  The Movement WOD is meant be completed at a moderate (conversational) pace and is open to interpretation with movement selection.

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