Workouts for 5/7 – 5/13

Slosh Pipes making a comeback. Kathy giving it her all.

Thursday Night Mountain Bike Ride: Weather pending this Thursday lets meet at the gym at 6:1PM and we will head to Dog Town. Be back by 7:30-8PM.

Friday AM Trail Run: 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.

Blackburn Registration is Live! Are you looking for a pretty epic challenge that is unique to Cape Ann? Do you have working arms? A human powered sea going vessel?  Look no further. http://www.blackburnchallenge.com


Monday 5/7 

20 Mins for Quality
8-10 Single Arm DB/KB Bent Row R/L
8-10 Single Arm DB/KB Bench Press R/L
Offset Farmer/ Rack Carry to 2nd Telephone Pole

then

AMRAP 10 Mins
10 Push-ups
15 Sit-ups
20 Russian Kettlebell Swings

On Part 1. Ascend to a KB/DB that is challenging for the given rep scheme. Rest intuitively as needed to keep movements clean. On the carry switch sides at the telephone pole. The farmer bell should be heavier than the rack bell. Suggested Farmer 70/53# Rack 53/35#. On Part 2 Mod as needed to keep moving. i.e banded push-ups if needed.


Tuesday 5/8 

3 Rounds
In 3-mins complete:
400/300 Meter Row Max Rep Alternating Dumbbell Snatch
Rest 3 minutes

then

3 Rounds
In 3-mins complete:
400 Meter Run Max Rep Plate Burpees > Standard or NPU Burpees
Rest 3 minutes

Interval day. Equal work to rest period. Work briskly for the 3 min cycle and take the 3 mins to recover before going again.

5:30PM: Kettlebell Class


Wednesday 5/9 

20 Mins for Quality
6-8 Front Squat > Double KB or Goblet Squat ADV: Overhead Squat
3-5 Strict Pull-ups (Weighted> BW> Negatives> Bands)
40-60 Seconds Ring Plank ADV: Alternating Arm Extensions

then

With a Partner – Alternate Efforts
6 Min Ascending Cals Airdyne (Start at 10)
2 Min Transition
6 Mins Ascending Pulls Ski ( Start at 10)

Lots of options on Part 1. Pick movements/resistance that is challenging for the given reps. On Part 2 keep intensity level as high as possible.

6:30PM: Climbing!


Thursday 5/10

20 Min repeating Ladder 1-3
Turkish or Sandbag Get Up (R/L)
Sandbag Drag x 1 Length

then

AMRAP 12 Mins
20 Double/ Single Unders
20 Wallballs
20 Russian Swings
1 Min Off

On Part 1: Ascend in difficulty to what is challenging for the reps for the day. On Part 2. Mod with the intention of keeping moving.

5:30PM: Kettlebell Class


Friday 5/11

Teams of 3 – 5 Rounds or 30 Mins
Pacer 400M Run/Row
P2 & P3: Max Reps Alternating

0-10 Mins: Push-ups
10-20 Mins: Pull-ups/ Ring Rows
20-Finish: Toes to Bar/ Plate Situps

1 Round = All players going through each station. So by the end you have run 6K as a team.


Saturday 5/12

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 5/13

30 Mins Repeating Ladder 1-5

  • Deadlift
  • Hang Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row

Start conservative and overtime you get through round 5 increase the weight till it’s challenging but doable unbroken with good form. Once you establish that weight just stay there continue till 30 mins is up. Rest intuitively to keep movements clean and rounds unbroken. Lots of equipment options…Barbell, Sandbag, Dumbbells, Kettlebells.  Enjoy!

 No Open Gym. Mothers Day!

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? https://opexfit.com/blog/why-do-we-love-map-10. 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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