Workouts for 8/6 – 8/12

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 and the water is pretty nice right now!


Monday 8/6

1-5 Repeating Ladder or 25 Mins for Quality
KB Bench Press > Hard Push-up Variation
Single Arm Ring Rows R/L
Dumbbell/KB Thrusters (Heavy w/ good form)

then

Teams of 3 – 10 Min Ski Relay
Start at 10 Cals and Increase by 1 Cal each complete round

The goal here is to get some quality work in doing the hardest variation of movement that is currently within your ability level. The priority is make it challenging. Then finish with some fast paced intervals. 


Tuesday 8/7

6 Min Interior Loop Single Side Farmer Carry (AHASP)
3 Mins Off
6 Mins Interior Loop Single Side Rack Carry (AHASP)
Switch Sides Each Lap

5 Mins off

Teams of 3 – 6 Rounds or 20 Mins  1 Works/ 2 Rest
10 Heavy Russian Swings
Sprint to Bike/Row
Bike 20/12 Cals
Run Back to Team to tag out

5:30-6:30PM: Kettlebell Class


Wednesday 8/8

4 Rounds or 40 Mins
50 Cal Row or Bike
400M Run
30 Cal Ski
20 Walking Lunges 
10 Tire Flips

Work on pacing for a longer effort and never going too hard that you hit the wall. Steady as she goes! MOD as needed to keep moving


Thursday 8/9

20 Min Density Set
Chin-ups or Ring Rows
Ring/Bar Dips
Squat Cleans (BB/KB/DB/SB) Players Choice
Match Reps for each Exercise each round.

5 Mins Off

4 Rounds (AFAP) 15 Min Cap
10 Sandbag Ground to OH
20/12 Cal Row
30 Double-Unders or Dynamic Step-ups
1 Min Rest


Friday 8/10

AMRAP 5 Mins
9 Power Snatch
9 Burpees
Rest 3:00

AMRAP 5 Mins
7 Power Snatch
7 Burpee Pull-ups
Rest 3:00

AMRAP 5 Mins
5 Power Snatch
5 Burpee Box Jumps Overs

Option to MOD to Hang Power Snatch to Russian Swings, Burpee Box Jump overs to Burpee Step Up & Overs and NPU Burpee variations where needed.

then

3 Sets NFT
KB Bottoms up Hold R/L


Saturday 8/11

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!

Coaches Choice!


Sunday  8/12

Teams of 2 1 Works/ 1 Rests
100 Calorie Row/Ski/AD
90 Sandbag Ground to OH
80 Calorie Row/Ski/AD
70 Sandbag Front Squats
60 Calorie Row/Ski/AD
50 Sandbag Lunges (Rack)
40 Calorie Row/Ski/AD
30 Sandbag Keg Lifts
20 Calorie Row/Ski/AD
10 Laps Sandbag Drag

Steady Grind with your partner. Break up Reps as you wish. Leave a little in the tank on each set.

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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