Week of 6/5 – 6/11

Peter working through the partner grind from Tuesday.

Gym News: We have reached official summertime status with Thursday sport nights, Friday trail runs etc. As of June 1st Sunday 10-11:30 Open Gyms will be weather dependent (i.e if it’s nice out we will not run it)….BUT feel free to come in and do open gym activities while the Sunday 9AM class is running (provided you are not interfering). Thanks for understanding and remember to prioritize that OTG activity as much as you can. Get out there and explore beautiful Cape Ann.


Monday 6/5

Performance & General Fitness
6 Rounds w/ Partner
200M Strapless Row
15/10 Cal “Arms Only” Airdyne
10 Wallballs

Directly Into…

6 Rounds w/ Partner
200M Arms Only Ski (Seated)
3 Shuttle Sprints
10 Sit-ups

Directly Into…

6 Rounds w/ Partner
200M Run
10 NPU Burpees
10 Slamballs

Alternate exercises with your partner until you have completed the 6 Rounds as a team.


Tuesday 6/6

Performance  General Fitness
15 Mins to Work up to a Heavy Front or Overhead Squat

General Fitness
Every Even Min for 15 Mins
7-10 Reps Front or Overhead Squat (From the Floor)
KB/DB/BB’s Ok

then

12/200 Strict Pull-ups
12 Min AMRAP
200M Run
Max Consecutive Rep Strict Pull-ups. When you fail, you run 200M again and repeat till 12 mins is up. Score is sum of all pull-ups. 


Wednesday 6/7

Performance & General Fitness
1 Length Sandbag Drag
2 HSPU or WallWalks
3 Heavy Headcutters 70/53#
400M Run
5 Plate Burpees 45/25#
6 Russian Swings 70/53#
7 Wallballs 20/14# 10/9ft
8 Box Jump Overs or Step Up & Overs
9 Burpee Pull-ups
1000M Run (Hill Loop) or 1000M Row

This will be “12 days of Christmas” style meaning that you advance to the next exercise and work your way back to the 1 length of sandbag drag. A good grind. Find a brisk but sustainable pace and maintain it. 40 Min Cap.


Thursday 6/8

Performance & General Fitness
4 Rounds – 1 Min On/ 1 Min Off
10 Sandbag Ground to OH
Double Unders the Remainder of the Min

4 Rounds – 1 Min On/ 1 Min Off
10 Sandbag Zercher Squats
Double Unders the Remainder of the Min

4 Rounds – 1 Min On/ 1 Min Off
10 Sandbag Step-ups
Double Unders the Remainder of the Min

DU MOD = 12in Dynamic Step-ups


Friday 6/9

Performance
30 Muscle-ups For Time

General Fitness
10 Min Density Set
Strict Chin-ups (No Bands) or Hard Ring Rows
Ring Dips or Ring Push-ups
*Match Pulling and Pushing Reps

then

Teams of 2 – 10 Min Shuttle Run Relay
3 Laps then Switch


Saturday 6/10

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 6/11

Performance
20 Mins to Complete…
150 Russian Swings 53/35#
100 Cal Ski/ Row
50 Dumbbell Thrusters 35/20#

Partition as you see fit (Example= 15 RS, 10 Cals, 5 Thusters x 10 Rounds)

General Fitness
AMRAP 20 Mins
15 Russian Swings
10 Cal Row
5 Dumbbell Thrusters

then

3-5 Rounds
5 Barbell Rollouts
1 Lap Dumbbell Bearcrawl

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