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

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

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

then

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

Performance  
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#

Fitness
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
Overhead/Lat
Across Body
Pec Stretch
Kneeling Forearm Stretch

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s