Week of 11/27 – 12/3

Always good to remember…but easy to forget especially in today’s social media driven society.

Good Read: Here’s to keeping it simple! https://www.outsideonline.com/2195086/most-basic-rules-health-and-fitness

Monday 11/27

CFCA Games WOD 3. If you can’t get to CFCA today then plan for any of the open gyms this week to get it done. 

RX = In 12 Mins:
Complete a Double Hill Loop
Max Plate Burpees with the remainder (45#/25#)

Scaled = In 12 Mins:
Complete a Single Hill Loop
Max Plate Burpees with the remainder (25#/15#)

Score is total # of Plate Burpees Completed

Tuesday 11/28

Performance & Fitness
Partner Chipper for Completion: (1 Works / 1 Rests)
10 Laps Heavy Gimme Gimme
100 Cal Row
10 Laps Dumbell Bear Crawl
100 Cal Ski
10 Laps Sandbag Drag
100 Cal Airdyne

Wednesday 11/29

EMOM 16 Mins
Evens: 3-5 Squat Cleans (Bar or Double KB’s)
Odds:  Rest

EMOM 16 Mins
Evens: Max Consecutive Heavy KB/DB Squat Cleans
Odds: Rest 


Pick 1 of the following time trials

  • 2k Row
  • 2k Ski
  • 10 Min AD
  • Double Hill Loop

Thursday 11/30

Performance & Fitness
10 Round Relay with partner
15/10 Cals Ski
15/10 Cal  Row
3 Shuttle Runs
15 Russian Swings
15 Slamballs

Alternate each effort with a partner meaning if P1 Skis then P2 Rows then P1 Shuttle Runs etc.

Friday 12/1

Performance & Fitness
20 Min Ascending Ladder 1-2-3-4-5+
Muscle-ups > Strict Pull-ups > Ring Rows
Single Side KB Thrusters (Both Sides)
Ski or Row x 50 Meters (50-100-150-200 Etc. )
RX: Muscle-ups & KB Thrusters @70/44#

Pick what’s is challenging to you on the spectrum of movements

Saturday 12/2

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally.
Help us grow the best most supportive community on Cape Ann!

Coaches Choice!

Sunday 12/3

20 min KB Complex
6 Deadlifts (touch and go)
6 Cleans
6 Front Squats
6 Walking Lunge in Rack Hold (3/3)
6 Push Press
6 Burpee Pullups
RX: Doubles @53/35#

20 min Dumbbell Complex
6 Deadlifts
6 Cleans
6 Front Squats
6 Lunge in Rack Hold (3R/3L)
6 Push Press
6 Pull-ups or Ring Rows
Optional 200M Run or Row

Open Gym: 10-11:00AM 

Outside the Gym:  Go Do something active for 30-60+ 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.  A few of these easy sessions per week can really enhance your cardiovascular base which will help with both high intensity performance & recovery.

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.

Recovery WOD
Having a super sore day or just don’t feel like doing the actual WOD. Come in and do this!

2-3 Rounds (40-60 Mins)
10 Min Easy Ride or Row

1 Set of the banded floor stretches 30-60 Seconds Per Side
Hamstring R/L
External Rotation R/L
Internal Rotation R/L
Pigeon R/L
Quad/Flexor R/L (On Belly)
Calf R/L (Down Dog)

1 Set of Rig Shoulder Stretches
Across Body
Pec Stretch
Kneeling Forearm Stretch

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