Workouts for 4/30 – 5/6

John who works and lives on the vessel the Roseway has been with us the last month and has brought great energy to the early morning class. The boat departs Gloucester 2nd week in May for Boston then down to the Caribbean for the fall.

Some Schedule tweaks that will go into effect this week: 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 4/30 

30 Mins or 6 Rounds Alternating complete efforts with a Partner
10 Wallballs
Zig Zag Run to Ski
Ski 5/10 Cals
Bear Crawl 1 Length to Air Dynes
AirDyne 20/12 Cals
Jump in tire to Finish

Partner up with someone from class and take turns going through the Interval Course. 30 Mins or 6 Rounds each. Once your partner finishes the air dyne and steps into the tire you run in to start your wall balls.

Tuesday 5/1 

20 Mins for Quality
1 Length Farmer Carry Walking Lunge
1 Length Heavy Seated Rope Pull
7-10 KB/DB Single Side Seated Strict Press R/L


40 Swings
400M Run/Row
30 Swings
300M Run/Row
20 Swings
200M Run/Row
10 Swings
100M Run/Row

Work on some Strength in Part 1. Rest Intuitively as needed to keep movements clean and efforts strong. On Part 2. Pick a moderate bell and move through the circuit with limited rest.

5:30PM: Kettlebell Class

Wednesday 5/2 

20 Min Repeating Ladder 1-3
Renegade Man Makers (AHASP)
Weighted/ L / Strict Pull-ups/ Negatives or Hard Banded


AMRAP 10 Mins with a Partner
1 Length Sandbag Drag to Sandbag Clean and Run Back to tag out
Alternate Efforts with a partner

You can start conservative on the weight of the RGMM and increase it as you get into later rounds. Pick a pull-up variation that is hard for you’re current ability  On Pt. 2 do a heavy for you drag and run it back. Quick transition between partners.

6:30PM: Intro to Climbing & Bouldering! We are setting new routes this week. Come down and have a beer and help!

Thursday 5/3 

Dice Roll: 40 Min Amrap with Partner
1. 100 Push-ups- Pacer: 5 Burpee Pull-ups
2. 100 Sit-ups- Pacer: 7 Plate Burpees
3. 100 Calorie Ski- Pacer: 7 KB Headcutters
4. 100 Calorie Row- Pacer: 1 Lap Dumbbell Bear Crawl
5. 100 Cal Airdyne – Pacer: OH Hold to failure
6. 100 Walking Lunges – Pacer: 5 Tire Flips
7. 100 Sandbag Step-ups- Pacer: 200M Run
8. Player’s Choice

With a 40 min Clock, you and your partner will try to complete as much work as possible. Roll the dice to see what you are doing. Once you have completed that objective roll again etc.. until 40 mins has elapsed. Good base building day. Just get some volume done at a consistent brisk pace.

5:30PM: Kettlebell Class

Friday 5/4 

Option 1. 20 Mins to a 1RM Deadlift

Option 2. 6 Rounds 18 Mins
Min 1: 8-10 Deadlifts or Heavy Russian Swings
Min 2: Max Set Dips or Push-ups
Min 3: Rest


Pick 1.
2K Row or Ski
Double Hill Loop
10 Min Airdyne for Max Calories

Benchmark Day if you so choose for Part 1. and a time trial test for part 2.

Saturday 5/5

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 5/6

10 Rounds Not For Time
1 Length Sled Push
1 Length Heavy Sandbag Drag Back

Use the first couple rounds to figure out what is hard for the day on each exercise then grind through the remaining rounds. Rest as needed (1 Min or so) between elements and share equipment.

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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