Workouts for 5/14 – 5/20

Todd working through some Dumbbell Thrusters.

Thursday PM Mountain Bike Ride: I can’t make it this week as we have friends visiting but we had fun last week so let’s keep it going.

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.

Monday 5/14

7 Rounds (21 Mins)
Min 1: 5-8 Deadlifts
Min 2: 5-8 Single Arm DB/KB Push Press R/L
Min 3: Rest


12/200M Players Choice!
AMRAP 12 Mins
200M Run
Max Consecutive Reps of the exercise you Choose 1 of the following

  • Muscle Up @Bodyweight
  • Deadhang Pull-up @Bodyweight or Ring Row/ Banded Pull-up 
  • Double Unders

Work on some strength in Part 1 ascending to hard but doable with good form on both movements. On Part 2. Pick from the options.

Tuesday 5/15

20 Mins Repeating Ladder 1-3
Hang Squat Cleans
Scotty Bobs x 2 (2-4-6)


Teams of 3 – 3 Rounds
10 Russian Swings
Sprint to Airdyne
20/12 Cals
Run Back to tag out

On Part 1. Ascend in weight on both movements to hard but doable with good form for the given reps. On Part 2, start with 10 swings on the far side of the gym, sprint to the air dyne, complete the cals and run back to your team to tag out.

5:30PM: Kettlebell Class

Wednesday 5/16 

Teams of 2- 30 min cap
P1: Run Hill Loop (pacer)
P2: Max Sandbag getups

P1: Run Flat Loop (pacer)
P2: Max Sandbag Drags

P1: Run 400M (pacer)
P2: Max Ground to Overhead Sandbag

Done chipper style: both partners will run hill loop, flat loop and 400, while other works for max reps before moving on. Goal is to keep moving at a brisk but sustainable pace.

6:30PM: Climbing!

Thursday 5/17

With a Partner (Alternate Efforts)
8 Min Max Gimme Gimme Lengths
2 Mins Off
8 Mins Max Dumbbell Bear Crawl Lengths
2 mins Off
8 Mins Ski for Max Cals
2 Mins Off
8 Mins Max Dumbbell Walking Lunges Lengths

Alternate efforts as needed but generally 1 lap where applicable. Add sandbags to gimme gimme if needed.

Friday 5/18

Option 1: Bear Complex – 25 Mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (from behind the neck)  

If you are doing the Bear, it helps to have a counter on the heavier rounds so you can focus on the task without having to keep track of your reps/sets.

Option 2: 25 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 25 mins is up. Rest intuitively to keep movements clean. Lots of equipment options…Barbell, Sandbag, Dumbbells, Kettlebells.  Enjoy!

Saturday 5/19

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 5/20

30 Min Grind Ladder (1, 2, 3, 4…..)
Heavy KB/DB Squat Clean Thrusters
Burpee Pull-ups
Row or Ski  x 50 Meters (50,100,150 etc)

Just Keep Moving!

10AM Open Gym: Weather Pending!

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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