Workouts for 6/18 – 6/24


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 6/18

Run Hill Loop/ Row 1000M or AD 100 Cals
immediately followed by…

5 Rounds of:
10 Dumbbell Hang Clean to Push Press
10 Dumbbell Box Step ups (Alt R/L…DB’s in Rack Position

immediately followed by…
Run Hill Loop/ Row 1000M or AD 100 Cals

then

6 x 30/30
Toes to Bar/Rings
Hanging Knee Raises
Hollow Rocks/Hold

On Part 1. Move fast on the cardio section then challenge yourself with the dumbbell weight and grind it out resting as needed to keep movements clean. On Part 2. Rotate or pick one of the core exercises and perform them 30 seconds on 30 seconds off for 6 rounds.


Tuesday 6/19

20 Min Strength Circuit for Quality
3 Turkish or Sandbag Get-ups R/L (Ascending to Hard but Doable)
Max Set Standard or Ring Push-ups
Max Set Single Arm Heavy KB Bent Rows (Alternating Sides Each Rep)

then

12/200M Double Under
AMRAP 12 Mins
200M Run
Max Consecutive Double Unders

*If no Double Unders Pick from one of the following time trials

  • 2K Row or Ski
  • Double Hill Loop
  • 10 Min Airdyne Test (Max Cals in 10 mins)

Work on strength/skill on Part 1. resting intuitively to keep form clean and intensity on sets high. On Part 2. Move as fast as possible.


Wednesday 6/20

4-5 Rounds NFT  (20 Mins)
5-7 Front Squats (Cleaned from Floor)
2-3 Weighted Pull-Ups > Standard or PU Negatives
Max Support, Tuck, L-Pos or Ring Plank Hold

then

Teams of 2 – 15 Min AMRAP
5 Plate Burpees
5 Burpee Pull-Ups
Partners will alternate complete Rounds

Work on strength/skill on Part 1. resting intuitively to keep form clean and intensity on sets high. On Part 2. alternate rounds with your partner and treat each as it’s own interval. 


Thursday 6/21

3 Rounds – 2 Mins On/ 2 Mins Off
1 Lap Sandbag Clean & Toss
Ski the Remainder of the Time

3 Rounds – 2 Mins On/ 2 Mins Off
1 Lap Sandbag Drag
Air dyne the Remainder of the Time

3 Rounds – 2 Mins On/ 2 Mins Off
1 Lap Sandbag Lunges
Row the Remainder of the Time

Pick a Sandbag that is challenging for you but still allows you to do the sandbag work in under 1 min.


Friday 6/22

30 Min: 1-3 Repeating Barbell/KB/DB Complex for Quality

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

*Finish each round of 3 reps with 1 Set of Max Chin-ups @ BW or Banded

Ascend in weight after each round of 3. If you get to a weight that is hard but doable for the day, stay there and ride out the remainder of the 30 mins. Rest as needed to keep sets unbroken and movements clean.


Saturday 6/23

Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!


Sunday  6/24

Complete with a Partner (1 Works/ 1 Rests)
1000 Meter Ski/Row
90 Kettlebell Swings (Adv: Single Side Alternating)
800 Meter Ski/Row
70 Push-ups
600 Meter Ski/Row
50 NPU Plate Burpees
400 Meter Ski/Row
30 Pull-ups
200 Meter Ski/Row
1 Flat Loop Farmer Carry

Partition the work as needed to complete.

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 Easy Row
3 Min Easy Ski
3 Min Easy 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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