Week of 5/15 – 5/21

Kudos to Kerri for knocking the “10K for time” bingo square of her to do list. 43:06 is a great time! Who is going to challenge her?

Gym News: 
And another weekly reminder that Friday Morning trail runs are happening!  Run is generally 30-40 mins at a fairly easy pace finishing off with a quick dip in the Quarry if you so choose. It’s great to start the day off with a little exercise and good company so feel free to bring friends! We meet at 38 Curtis Street, Rockport at 6AM. (Park on the side of Curtis Street)


Monday 5/15

Performance & General Fitness
5k Row, Run or Ski or 20 min AD Test (Max Cals)….
or you could rally up and do a 10K? 

then

3-5 Rounds NFT
10 Ring “Rollouts”
1 Lap Dumbbell Bear Crawl

Benchmark Day……Come test your cardio-respitory system and your mental strength!…and get a bingo square to boot!


Tuesday 5/16

Challenge
10 Mins: Max Height Box Jump or Max Distance Broad Jump 

Performance
10 Mins to a Heavy Set of 5 Back Squat
10 Mins to a Heavy Set of 5 Strict Press
10 Mins to a Heavy Set of 5 Deadlift

General Fitness
Every 2 mins for 10 mins complete 10 reps Back/Front Squat
Every 2 mins for 10 mins complete 10 reps Strict Press
Every 2 mins for 10 mins complete 10 reps Deadlift

Lifting Day! General Fitness folks can use the first 2-3 Sets to ascend but the last three sets should be challenging or the given reps.


Wednesday 5/17

Performance & General Fitness
Teams of 3 – (1 paces / 2 work) Score= Max cals

7 Min AMRAP
P1: Max Wallballs
P2: 1 Lap Heavy Gimme Gimme (Pace)
P3: Ski for Cals

3 Mins Rest/Transition

7 Min AMRAP
P1: Max Slamballs
P2: 4 Shuttle sprints (Pace)
P3: Row for cals

3 Mins Rest/Transition

7 Min AMRAP
P1: Max Wallballs
P2: 200M Run (Pace)
P3: AD for Cals


Thursday 5/18

Performance & General Fitness
20 mins for For Quality
2-3  TGU w/KB perside AHASP
3-5  L-pull-ups > Strict Chest to Bar > DHPU > PU Negatives (2-3)
3-5  Strict Ring Dips > HARD Banded dips  *Muscle up transition work an option

then

AMRAP 5 Mins
10 KB swings (53/35#)
30 DU’s > Dynamic Step-ups (16/12”) > 10 Cal Ski

Work on quality challenging reps in part 1. Rest intuitively to keep movements crisp. NO SLOP. On Part 2. work fast. If you can’t link 30 double unders regularly opt for dynamic step ups or the ski to keep moving briskly.


Friday 5/19

Performance & General Fitness
3 Rounds With a Partner (1 Work/1 Rest)
AMRAP 3 Mins: Max G2OH with SB
AMRAP 3 Mins: Max Slamball Burpees
AMRAP 3 Mins: Max Battle Ropes
AMRAP 3 Mins: Sandbag Drag

Keep the intensity high until you start to drag then let your partner take over.


Saturday 5/20

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 5/21

Performance &  General Fitness
30 Min Grind Ladder (1, 2, 3, 4…..)
Heavy KB/DB Squat Clean Thrusters
Burpee Pull-ups
Row or Ski  x 3 Cals 3,6,9,12, etc

Just Keep Moving!

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