• Jaime MacDonald

Workouts for 3/29 - 4/4

Monday 3/29


20MIN for Quality

30-50 Strict Pull-Ups/Chin-Ups

*Every 2 minutes starting at 0:00 do 6 reps of a “Press” movement from the list below:

*DB/KB Bench Press (Box or Glute Bridge (from floor)

*Push-ups (ADV: Handstand Push-ups)

*Ring/Bar Dips


*Rest Intuitively throughout*

**alternate press movements each 2 mins*

Then


10 - 1

DB Thrusters

1 - 10

Burpees




Tuesday 3/30



AMRAP10

5-10 Single Arm Push Press (R)

2 Reverse TGU (R)

5-10 Single Arm Push Press (L) 2 reverse TGU (L)


*reverse TGU means at the top of that last Push Press will be the start of the TGU. Go down to floor (DB/KB overhead) and then return to standing will be 1. Repeat for the second rep etc.


*REST 3MIN*


AMRAP10

5 Single Arm Front Squats (R)

5 Single Arm Front Squats (L) 15 KB Swings

50 Double Unders > 100 Single Unders


Then


Core Circuit - coaches choice




Wednesday 3/31



40 - 30 - 20

Wall Balls

Box Jump Overs

Hang Power Cleans*

*you will have 1-2MIN to warm up weight if using BB*


Then


Sprint Intervals

400 - 300 - 200 - 100 - 200 - 300 - 400

*Rest 1MIN between each interval*

if it’s nice out running will be the top option!




Thursday 4/1


E2MINS12

8 Racked Lunges (per side)

BB, DB, KB all ok


Then


10MIN Ladder

1 Clean & Jerk > Hang Clean & Jerk

1 T2B > 1 Toes to KB x 2 https://youtu.be/TtTVhMw1u1I

Rest intuitively/as needed


Then


Accessory Work:


Accumulate 25 Banded Face Pulls

Accumulate 25 Banded Pallof Presses (per side)

Accumulate 25 Banded Pull Aparts

Accumulate 25 Banded Bent Rows






Friday 4/2



10 MINS to Complete:

30 Renegade Rows (R + L = 1)

20 Suitcase Step-Ups

Max Shuttle Sprints (50m increments*) in remaining time


*Rest 2MIN*


10 MINS to Complete:

12 x 50m Shuttle Sprints

20 Suitcase Set-Ups

Max Renegade Rows (R + L = 1) in remaining time


*50m to 1st TP and back to garage door = 1


Then


Tabata Stretch

:20 on / :10 off

Down Dog

Up Dog

Child’s Pose

Frog

Piriformis



Saturday 4/3


9AM - Coaches Choice



Sunday 4/4



CLOSED - Easter


Make this an ACTIVE Rest day



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