Workouts for 4/15 – 4/21

These two amazing athletes are taking on the Boston Marathon tomorrow morning 4/15! Wish them luck and cheer them on either from the sidelines in Boston or from home!! Go Kathy! Go Marty! Heartbreak Hill has NOTHING on our Hill Loop – you’ve got this!!!


GYM SCHEDULE: 4/21 CLOSED for Easter


Monday 4/15


20 Mins for Quality (Density Work)
Renegade Man Makers (AHASP)
Strict Chin-ups or Hard Ring Rows


400M Run
40/30 Cal Row
40/30 Cal Ski
40/30 Cal AD

Part 1: Goal = 50 Reps of each. Make this hard for your current ability but keep form a priority. Don’t rush through this.

Part 2: Move through this as fast as possible





Tuesday 4/16


4 Rounds with a Partner
20 Tire Flips – Pacer: 10 DB Snatches (5R/5L)
6 Rope Climbs – Pacer: 10 Slamballs
25 Plate Burpees – Pacer: 2 Sandbag Get-ups

5:30PM: Kettlbell Class



Wednesday 4/17


Russian Kettlebell Swings (70/53)

*After Each Round:
15 Sit-ups
30 Double Unders
200m Run

Work through this as fast as you can.


CHALLENGE: Max Bar Hold (Deadhang hold (bottom of the pull-up) on the bar as long as you can)

Rollout/Stretch! Whole Life Challengers – DO IT get those points!



Thursday 4/18


Single Side KB Strength Ladder Complex 1-10:

KB Deadlift R/L
KB Swing R/L
KB Clean & Press R/L
KB Bent Row R/L
Goblet Reverse Lunge R/L

Banded Stretches off the rig.


Friday 4/19


5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Then (Pick 1)

500m Row/Ski for time
1 MIN AD for cals

Part 1 MODS: Band ok for Pull Ups, Ring Rows, Single Side OH Squat with DB (5r/5l), Front Squat with BB or Goblet Squat

Part 2: All out efforts for this short benchmark!

Rollout/Stretch! Whole Life Challengers – DO IT get those points!


Saturday 4/20

Community Team WOD – bring a friend, bring a stranger. $10 for all non members, 1/2 of which is donated locally. Help us grow the best most supportive community on Cape Ann!

Coaches Choice!


Sunday 4/21


Gym Closed for Easter.