Workouts for 1/8 – 1/14

Kim’s hair giving Billy a nice Trump like flow!

Good Read: https://www.coachrut.com/blog/manageable-time-restricted-eating especially if you find yourself averse to elimination diets (paleo, whole 30, ketogenic etc)

Lifters! We are going to switch things up a bit this Winter/Spring and have regular lifting days on Wednesday & Sunday. These classes will consist of 1 primary lift (a Hinge, Squat or Upper Body Push/Pull) followed by a circuit of the opposite movements. Check Wed/Sun below and you will understand. These days will be in a rotation to allow linear progression (adding 5/10/15 pounds each time the primary lift comes around). Lifts may change after we have gone through them each specifically 3x. Roughly every 5 weeks. Below are what we will focus on. Please keep track of your data as it will guide you (with coaches help) on what to do the next week and beyond. Plus if you are consistent, progression is a great motivator.

Hinge: Deadlift & Power Clean
Squat: Front & Back (option for OH)
Press: Strict/Bench/ Push Press
Pull: Pull/Chin-up & (Option for Ring & Bent Row)


Monday 1/8

Performance & Fitness
7 Rounds
10 Wallball
20 Russian Swings
30 Double/Single Unders
1 Min Rest Between Rounds

Post WOD: 3x Bottoms up KB Carry R/L

Work through the interval as fast as possible. Rest/Recover and Repeat. Use weights that are challenging but allow you to go unbroken all the way through. Post WOD grab a KB and do 3 sets of bottoms up carries. Rest as needed in between sets/sides.


Tuesday 1/9

Performance & Fitness
With a Partner (1 Works/ 1 Rests)
100 Cal Row/Ski
90 Box Jumps/Step Ups
80 Cal Row/Ski
70 NPU Plate Burpees
60 Cal Row/Ski
50 Slamballs
40 Cal Row/Ski
30 Tire Flips
20 Cal Row/Ski
10 Rope Climbs

Partition Work as you see fit.


Wednesday 1/10
Performance & Fitness

  1. 10 Mins to work up to a
    Heavy Set of 5 Strict Press & Hard Set of 3-5 Strict Pull-ups or 8 Ring Row w/ slow Negative.
    10 Mins to complete 3 Sets of each movement @ that weight/resistance
  2. 15 Mins for Quality
    10 Barbell or Heavy Double Kettlebell Deadlifts
    10 Double KB Front Squats or Heavy Goblet Squats

Rest as Needed to Keep Movements Crisp. (Not an AMRAP)Please keep track of all data if you are interested in seeing strength gains. Future workouts will be based off the weight/resistance you do today

Compare to 12/31


Thursday 1/11

Performance & Fitness
“Deck of Cards”
Spades: Single Arm Swings Alternating R/L
Clubs: Lunges (option to add KB in Goblet Position)
Hearts:  Sit-ups or Toes to Bar
Diamonds: Push-ups
Aces: 1 Min Rest

Post WOD: Banded Floor Stretching

The Coach will pull a card from the deck. Do the exercise for the corresponding suit and number for reps. Face cards are all 10 Reps. Work through a Full Deck of cards as a class.  Try to work at a brisk pace with moderate resistance. This is a cumulative workout!


Friday 1/12

Performance & General Fitness
4-5 Rounds for Quality  (25 Mins)
2-3 Heavy KB Turkish-Get-Ups Per Side (deliberate pause at each static position)
1 Length Heavy Sandbag Drag (heavier than your normal choice)

then

Teams of 2 – 20 Total Reps or 10 Mins
3 Shuttle Runs- Alternate with Partner

Focus on Quality/ Challenging Movement. On the sandbag drag, stack or clip multiple bags together to get the desired weight. Rest as needed between exercises. On Part 2, high output! Non Runners do 15/10 Cals rowing or AD


Saturday 1/13

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 1/14

Performance & Fitness
  1. 10 Mins to work up to a Heavy Set of 5 Deadlifts
    10 Mins to complete 3 Sets @ that weight
  2. 15 Min Circuit for Quality
    10  Double KB Front Squats or Heavy Goblet Squats
    8-10 DB/KB Strict Press
    Max Set of Pull-ups @BW

Rest as Needed to Keep Movements Crisp. (Not an AMRAP)Please keep track of all data if you are interested in seeing strength gains. Future workouts will be based off the weight/resistance you do today.

*Compare to 1/3 try to add 5/10/15#’s to DL

Open Gym: 10-11AM

GET OUTSIDE! 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!

30-40 Min Easy Ride or Row
20-30 Mins Foam or Soft Ball Rolling Out
Seek out tender areas and spend time working the soreness out.

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