Workouts for 7/9 – 7/15

Lauren with the eye of the tiger on the seesaw strict press! Should we bring back “Cat Shirt Wednesdays”???

Whole Life Challenge: The Summer Whole Life Challenge began  Saturday July 7th and ends August 17. If you are looking to get nutritionally back on track (especially after Fiesta/4th Combo) you may want to consider this. Late registration is better than none at all.  We have put together an offical CFCA Team. Join here! https://game.wholelifechallenge.com/wlc1807/business_accounts/1886#/

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? Access to a human powered sea going vessel?  Look no further. http://www.blackburnchallenge.com


Monday 7/9

Option 1.
20 Mins to work up to a 1 RM Clean & Jerk

Option 2.
20 Mins – Ascending Weight to heavy but doable reps with good form.
Even Mins: 3-5 Clean & Jerks (all Singles)
Odd Mins: Add Weight or Rest

then

10 Rounds as a Team of 2
20/15 Cal Airdyne
15/10 Cal Row
10/5 Cal Ski

On Part 1. Work on some clean and jerks in a testing or volume setting.  Part 2. Alternate each exercise with your partner.


Tuesday 7/10

20 Mins For Quality
7-10 Single Arm KB Bench Press (R/L)
1 Lap Heavy Sandbag Drag (add weight from what you’re used too)
1 Lap Sled Push
Rest as needed between exercises

then

Teams of 3 – 12 Mins
Pacer: 200M Run
P2: AMRAP 5 Burpee Pull-ups & 5 Plate Burpees
P3: Rest

5:30PM: Kettlebell Class


Wednesday 7/11

Teams of 2: Complete
100 Cal Ski
100 Plate OH Lunges
100 Calorie Row
100 Plate Sit-ups
100 Cal AD

Chipper Style partitioning reps as needed to complete. Pick a plate that is challenging for you.


Thursday 7/12

30 Min Ascending Ladder (1-2-3-4-5-?)
Renegade ManMakers
Double/Single Unders x 5.

Grind through! Try to keep a brisk but sustainable pace for the 30 Mins.


Friday 7/13

20 Mins for Quality
3-5 Unbroken Heavy Turkish/Sandbag Get-ups
1 Rope Climb (Standard > Legless > Straddle)

then

12 Mins to Run the Hill Loop
Amrap the remaining time
3 Strict Pull-ups
6 Push-ups
9 Russian Swings

Work on skill with the turkish-get-ups and rope climbs. Get-ups need to be heavy enough to require focus and solid positioning. On Pt. 2 move fast through the hill loop and whatever remaining time is left will be spent alternating through the two movements.


Saturday 7/14

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!


Sunday 7/15

40 mins Partner Ascending Ladder 1-2-3-4-5-etc.. 
KB/DB Snatch or Swing R
KB/DB Snatch or Swing L
KB/DB Clean & Push Press R
KB/DB Clean & Push Press L
KB/DB Front Squat R
KB/DB Front Squat L

This will be in an “I Go/ You Go” Format where you alternate each exercise and side with a partner. So P1 will do 1 Snatch Right, then P2 will do 1 Snatch Right then P1 will do 1 Snatch Left etc.. Rest while your partner is working. See how far you can get in 40 Mins as a team.

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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