Workouts for 6/11 – 6/17

Bruce enjoying some time on everyone’s favorite machine!

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 6/11

20 Min Ascending Repeating Ladder
1-3 Reps Hang Power Snatch or Hang Squat Snatch
After every round of 3…. Do 1 Ring Support/ Tuck or L- Hold to Failure

then

4 Rounds or 15 Mins – Teams of 3 (1 Works/ 2 Rest) 
Ski 10/5 Cals into 3 Shuttle Runs

On Part 1. Start conservative and build to weight that is heavy but doable in unbroken reps. Rest as needed between sets.  On Part 2. try to move as fast as possible.


Tuesday 6/12

20 Mins for Quality
Max KB/DB Seesaw Strict Press (Seated on Floor)
1 Lap Heavy Sandbag Drag (Stack Bags)
1 Lap Heavy Sled Push

then

10 Min Ascending Cal Partner Row  Relay (Start at 10 Cals)
P1: Even Cals
P2. Odd Cals

On Part 1. Rest intuitively between exercises (30-60+ Seconds). On Part 2. Row fast but sustainable as numbers increase.


Wednesday 6/13

20 Min Circuit
1 Rope Climb or Up/Down
10 Dumbbell Snatches (Alt every Rep R/L)
200M Run/Row
1 Min Rest

then

1 Flat Loop Offset Carry Rack/Farmer Position.

Part 1. Push the pace on the run knowing you have 1 min off before the start of the next round. Part 2. Switch sides on the carry as needed to complete the task. Bells will likely be two different sizes.


Thursday 6/14

20 Min Repeating Ladder 1-3
Squat Clean (BB, KB, DB’s)
Offset Ring Push-up/Extension (Alt R/L) or Standard Ring Push-up x 2 (2-4-6)  Slow and Controlled!

then

15 Min Partner Ski/Row or Ride for Max Cals
Pacer = 6 Sandbag Get-ups

On Part 1. Start conservative and build to weight that is heavy but doable in unbroken reps. Rest as needed between sets. On Part 2. Grind through the 15 Mins with your partner. Partition SBGU’s between sides as needed to get 6 total reps.


Friday 6/15

4-6 Rounds for Quality  (20 Min Cap)
6-10 Deadlifts (Ascending Weight)
6-10 Single Arm Ring Rows R/L
Max Set of Hollow Rocks

then

Big Boy Hell Track Alternate Efforts w/ Partner
100M Run
200M
300M
400M
300M
200M
100M

On Part 1. Start conservative and build to weight that is heavy but doable in unbroken reps on the Deadlifts. Rest as needed between sets. On Part 2. Run/Row Fast!


Saturday 6/16

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 6/17

30 Min Ascending Ladder 1-2-3-4-5 +
Renegade Man Makers
Strict Pull/Chin-ups/ Ring Rows
Cals x 5 (players choice of machine)

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.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s