10 Min Deadhang Pull-up/Chin-up/Ring Row Ladder 1-5 Matching/ Repeating
Alternate with a Partner
10 Min Ascending Rep 1-2-3-4 +
Squat Cleans (Bars, Bells, Bags all Ok)
Teams of 3 – 10 Min for Max Cals Airdyne
Pacer = 1 Lap Gimme Gimme
On the pull-up ladder, reps will be matched by partners (1-1-2-2-3-3-4-4-5-5) then start over at 1 again and repeat. On the Squat Cleans, player picks the equipment. Loading should be moderately heavy for you.
Tuesday 7/3 NO Afternoon Classes!
15 Mins for Quality (Shoot for about 5-7 Rounds)
1 Lap Heavy Seated Rope Pull (AHASP)
Max Set of Push-ups into Plank Hold
50-40-30-20-10 (20 Min Cap)
1 Min Rest between Rounds
On Part 1… rest intuitively to keep movements clean and efforts solid. On Part 2…move briskly wasting little time between efforts. Take the minute rest and repeat.
Gym Closed….Happy 4th!
Teams of 3 – Complete the Following
Row 2000 Meters: Pacer 2 Loop Interior Farmer/Rack Carry (AHASP)
Ski 2000 Meters: Pacer 2 Loop Interior Rack/Overhead Carry (AHASP)
Air dyne 200 Cals: Pacer 2 Loop Overhead/Farmer (AHASP)
Carries and cardio. Always a day that mimics real world application. Carries will be offset meaning in different positions. You will have different bells for each position.
Teams of 2 – 1 Works/ 1 Rests
Single Side DB/KB Power Cleans
Single Side DB/KB Front Squats
Single Side DB/KB Shoulder to OH
Deadhang Pull-ups 1/2 Reps (25-20-15-10-5)
This looks like a doozy in a good way! Select weight by estimating what would be heard for 10-15 Reps consecutive reps. Alternate working sides with each set.
8AM Community Team Workout – 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!
No 9AM Class today……Get Outside!
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.