Workouts for 7/15 – 7/21

Congrats to ALL the Blackburn Challengers who finished the always impressive 20+ mile stint around Cape Ann! You are all so very inspiring!

 

SPORT NIGHT IS BACK!

Join us Thursday 7/18 for some CFCA KICKBALL!

Where: Plum Cove Field

When: 6-9PM

Kickball first and then we’ll hit the beach for some beers/snacks or a quick dip in the ocean.

 

 

Monday 7/15

 

E2MOM10 for Quality
3 Deadlifts
3 Hang Cleans
3 Shoulder to OH

*Shoulder to OH will be the limiting factor for weight. Pick a weight that is challenging but no so challenging that you take the full 2 minutes to do this complex. This is an opportunity for quality work and form as focus.

Then
With a partner
4 Rounds (2 each):
10 Deadlifts
10 Over the Bar (OTB) Burpees

4 Rounds (2 each):
10 Hang Cleans
10 OTB Burpees

4 Rounds (2 each):
10 Shoulder to Overhead
10 OTB Burpees

*Switch every round. This should be lighter weights to move fast.

 

 

 

Tuesday 7/16

 

2,000 Meter Row/Ski or 200 Cals AD

*Every 3 Minutes
10 Kettlebell Swings (70/53)
30 Double Unders

Then

Pull-Up/Muscle-Up Work:

3 sets of 2-3 Negative (Weighted or Body weight). Resting 1-2 minutes in between (Be patient and actually rest. It’s important).

or

5 set of 10-15 Scapular Pull-Ups

or

3 sets of 2-3 false grip banded transitions from low rings

or

3 sets of 2-3 jumping transitions from the high rings (on a box)

 

 

 

 

Wednesday 7/17

 

Every 2MINS for 12MINS (6 rounds)
5-10 Pull-Ups (Strict, L, Weighted, Ring Rows)
5-10 Push-Ups/Dips (Rings, Stationary bar)

Then

3 Rounds
30 Air Squats
20 DB Hang Cleans
10 Toes 2 Bar
5 Pull-Ups
200m Run

Part 1: Make each pull and push challenging based on your current level of ability.

 

 

 

Thursday 7/18 (No Open Gym/Grinder)

SPORTS NIGHT is at 6PM (see above or FB for details)

 

For Completion:
1000m Row
100 Double Unders
21 Power Snatches (95/65)

750m Row
75 Double Unders
15 Power Snatches (95/65)

500m Row
50 Double Unders
9 Power Snatches (95/65)

Then

Core Circuit – coaches choice

 

 

 

Friday 7/19

 

With a partner

Hill Loop or 1000m

2 Rounds
20 Burpees
40 Wallballs
60 KB Swings
80 Box Jumps
100 Sit-Ups

Hill Loop or 1000m

 

 

Saturday 7/20

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice

 

 

Sunday 7/21

 

Every 5 Minutes for 30 minutes

500m Row
1 lap sled push

75/50 Cals AD
1 lap sled push

400m Run
1 lap sled push

*whatever time left over you get done in the 5 minutes, is yours for rest.