Workouts for 4/23 – 4/29

Tim working through some offset ring push-ups. Been enjoying putting in lots of single side and offset movements lately to mimic how you might actually move outside of the gym.

Some Schedule tweaks that will go into effect 5/1: The Wednesday 6:30PM class that coincides with climbing will now be an open gym. We normally stay climbing till at least 8/8:30 so if you want to spend time doing 40-60mins of easy recovery cardio and 20-30 mins stretching this is a great time to take advantage. Also the Sunday Open Gym that comes after the 9AM class will be weather dependent…BUT if you want to do your own thing during that Sunday 9AM class you are free to do so as long as you are not interfering with the workout. And.. the Friday 4PM Open Gym time will also be weather dependent as well. If I (or any coach) am planning to be down there we will post on the FB group.

Friday AM Trail Runs are Back: We meet at 6AM outside in front of 38 Curtis Street, Rockport. Pace is super casual conversational (11 min miles) and the distance is usually 3 miles. We are generally back to the cars around 7/7:15AM. We end at the quarry for those that want to jump in!

Benchmark Tracking Sheets have a home in a box on the counter next to the buckets of wipes. Grab one fill it out and file it in alphabetical order to find it easy when you need to reference pst efforts.

Monday 4/23 

6 Rounds
Min 1: 8-10 Deadlifts
Min 2: Max Consecutive Set of Plank Ups
Min 3: Rest


Teams of 3 – 4 Rounds per person
10 Russian Swings
Sprint to Airdyne at far side of gym
20/12 Cal Airdyne
Run Back to Tag out

On Part 1. Ascend on the deadlift weight to hard but doable with good form. On the plank ups remember to switch the leading arm each set. On Part 2. 10 unbroken “heavy for you” swings in front of the main chalkboard then run to the air dyne to do the interval and run back to tag out.

Tuesday 4/24

5 Rounds
1 Min Ski for Cals
1 Min Slosh Pipe Hold (OH or Zercher Pos. )
1 Min Off
1 Min Shuttle Runs or Double Unders
1 Min Wall Sit
1 Min Off

Cardio/Hold effort. Work on brisk but sustainable pacing for the cardio portions and do the best you can on the holds.

5:30PM: Kettlebell Class

Wednesday 4/25

20 Min Repeating Ladder 1-4
Front Squat (Cleaned from Floor)
Single Arm Ring Row R/L x 2 (2-4-6-8)


In 10 Mins
Complete Hill loop or 100 Cal Airdyne
Then AMRAP  6 WallBall & 6 Burpees with the remainder

Ascend on the front squat to heavy but doable with good form for the reps. Single arm ring rows will be done on both sides with a doubled rep count. Rest intuitively between exercises/ sides. No momentum on the SARR. Keep your body square. A great anti-rotation core exercise.

6:30PM: Intro to Climbing & Bouldering!  If you want to learn about climbing and how to train on it come on down. All abilities welcome and we will show you the ropes (not literally).

Thursday 4/26 

Challenge: Max Height Box Jump or Max Distance Broad Jump

Option 1. 1-3 Clean and Jerks Every Even Min for 24 Mins
Option 2. 2-3 Renegade Man Makers Every Even Min for 24 Mins

Optional Finish: 500M Row/Ski or 1 Min Airdyne

Option 1 can build up to a 1RM C&J or use the 3 rep format for skill development…or go with the Renegades and ascend to a weight that is hard for the 2-3 reps OTM.Lots of options!

5:30PM: Kettlebell Class

Friday 4/27

Re-run from last Sunday. This is a great one!

30 Min Ascending/ Repeating Ladder 1-4
Hang Clean
Front Squat
Shoulder to OH
Bent Row

Players Choice of equipment. Lot’s of options. Go through the movements in an ascending ladder format. Round 1 = 1 DL to 1HC to 1FS to S2O to 1BR. Round 2 would be 2DL’s to 2 HC to 2FS etc… add 1 rep each additional round. Once you get through round 4, increase the load and start back at 1. If you find a weight that you are not comfortable going beyond stay there. Start very conservative to give yourself time to warm up to the movements and progress intuitively from there.

Saturday 4/28

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 4/29

Complete with a Partner 1 Works/ 1 Rests
1000M Row/Ski
90 Dumbbell Lunges (Farmer Pos)
800M Row/Ski
70 Dumbbell Shoulder to OH
600M Row/Ski
50 Dumbbell Squat Clean
400M Row/Ski
30 Dumbbell Scotty Bobs
200M Row/Ski
10 Dumbbell Burpees

Partition work as needed to get it done.

10AM Open Gym: Weather Dependent

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 can 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
“Around the World” for  3-5 Rounds
3 Min Row
3 Min Ski
3 Min Airdyne
3 Min Yoga Flow

Why are these workouts important? These should be easy efforts. Fully conversational or nose breathing only pace (which is REALLY SLOW!) Get blood flowing, flush out soreness and prep the body for the next harder session.

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