Workouts for 10/15 – 10/21

Saturday Morning crew just hanging!

Good Read: Here’s to keeping it simple! https://www.outsideonline.com/2195086/most-basic-rules-health-and-fitness


Monday 10/15

In 9 Mins:
Complete a Hill Loop or 1000m Row
Max Plate Burpees with the remainder (45#/25#)
2 Mins Off

In 7 Mins Complete a Flat Loop or 600M Row
Max Burpee Pull-ups with the remainder
2 Mins Off

In 5 Mins Complete a 400M Run/Row
Max Burpee Box Jump Overs with the remainder
2 Mins Off

In 3 Mins Complete a 200M Run/Row
Max NPU Burpees with the remainder


Tuesday 10/16

Partner Chipper for Completion: (1 Works / 1 Rests)
10 Laps Heavy Gimme Gimme
100 Cal Row
10 Laps Dumbell Bear Crawl
100 Cal Ski
10 Laps Sandbag Drag
100 Cal Airdyne

Partition work as desired but must start from the top down or bottom up.


Wednesday 10/17

EMOM 16 Mins
Evens: 3-5 Squat Cleans (Bar or Double KB’s)
Odds:  Rest
Ascend in weight for the first few rounds

then

Pick 1 of the following time trials

  • 2k Row
  • 2k Ski
  • 10 Min AD
  • Double Hill Loop

Thursday 10/18

10 Round Relay with partner
15/10 Cals Ski
15/10 Cal  Row
3 Shuttle Runs
15 Russian Swings
15 Slamballs

Alternate each effort with a partner meaning if P1 Skis then P2 Rows then P1 Shuttle Runs etc.


Friday 10/19

20 Min Ascending Ladder 1-2-3-4-5+
Muscle-ups > Strict Pull-ups > Ring Rows
Single Side KB Thrusters (Both Sides)
Ski or Row x 50 Meters (50-100-150-200 Etc. )
RX: Muscle-ups & KB Thrusters @70/44#

Pick what’s is challenging to you on the spectrum of movements


Saturday 10/20

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

Coaches Choice!


Sunday 10/21

6 Rounds or 30 min KB/DB Complex
6 Deadlifts (touch and go)
6 Cleans
6 Front Squats
6 Walking Lunge in Rack Hold (3/3)
6 Push Press
6 Pullups
200M Run or Row
RX: Doubles @53/35#

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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