Workouts for 6/4 – 6/10

Ryan double cleaning through a kettlebell complex.

Thursday PM Mountain Bike Ride: If weather is good let’s go! Meet at Gym at 6:15PM

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!

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 6/4

Every 3 Mins for 18 Mins (6 Rounds)  Barbell/KB/DB Complex
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Push Press

then

4 Rounds 
In 2 Mins 10 Single Arm Swings (Alt Reps R/L) AHASP
Row or Ski the remainder for max meters
Rest 2 Mins

On Part 1. Start conservative and build to weight that is heavy but doable in unbroken reps. On Part 2 go heavy on the swings and transition fast to the sprint.


Tuesday 6/5

With a Partner
10 Min Burpee Ladder (option to plate)
2 Mins Rest
10 Min Renegade Rows
2 Mins Rest
10 Min Gimme Gimme Ladder

Partner 1: Odd Reps
Partner 2: Even Reps
Gimmes: Repeating Ladder 1,2,3,1,2,3


Wednesday 6/6

20 Mins for Quality/ Skill Development
6 Deadlifts (ascending to hard but doable)
Max Consecutive Ring/Bar Dips or Ring Push-ups

then

Teams of 3 – 15 Mins for Max Cal Row or Ski
P1: Plank Hold
P2: 10/15/20 Cal Sprints
P3: Rest

Work on some skill/strength development. Rest intutivitely between exercises to make each station a solid effort. On Pt. 2 choose an interval that is realistic for you to go all out on.. 10/15/20 Cals.


Thursday 6/7

20 Min Repeating Ladder 1-3
Squat Clean Thruster
Chin-up (weighted optional)

then

30-20-10 Reps of 

  • Run (300/200/100M)
  • Sit-ups
  • WallBalls

Work on some skill/strength development. Rest intutivitely between exercises. On Pt. 2 Complete as fast as possible. 15 Min Cap.


Friday 6/8

5 Rounds or 20 Mins for Quality
Max Rep KB/DB Seesaw Bench Press (AHASP)
Farmer Carry to 2nd Telephone Pole
Rest 1 Min After the Carry

then

12 Min AMRAP
5 Burpee Pull-ups
15 Russian Swings
30 Double/Single Unders
1 Min Rest

Seesaw Bench Press should be heavy enough to put you at failure under 10 reps per side. Go as heavy as possible on the carries. On Part 2. Modify as needed to move fast. Rest 1 min after each round and repeat till 12 mins is up.


Saturday 6/9

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Coaches Choice…but generally a longer effort more geared toward the cardiovascular fitness spectrum.


Sunday 6/10

Dice Roll: 30 Min AMRAP with Partner

1. 1000M Row – Pacer: 15 Wallballs
2. 60 Tire Flips – Pacer: 7 Plate Burpees
3. 100 KB Swings or Snatches – Pacer: 1 Lap Gimme Gimme
4. 60 KB Headcutters – Pacer: 2nd Telephone Pole Run
5. Flat Loop Rack Carry – Pacer: Flat Loop Farmer Carry
6. 1000M Ski – Pacer: 15 Double DB Push Press
7. 100 Sit-ups – Pacer: 1 Lap Sandbag Drag
8. Players Choice

With a 30 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 30 mins has elapsed. Good base building day. Just get some volume done.

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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