• Jaime MacDonald

Workouts 2/22 - 2/28

Monday 2/22



3 Rounds

In 2MINS complete:

10 Push Press

In remaining time Max Meters

*Rest 2MINS between rounds*


Then


3 Rounds

In 2MINS complete;

10 Deadlifts

In remaining time Max Meters

*Rest 2MINS between rounds*


Then


12MINS to Complete

50 Medicine Ball Sit-ups


With remaining time:

AMRAP

5 Shoulder to Overhead

10 Wall Balls

15 KB Swings




Tuesday 2/23



20 Mins for Quality

2-3 Turkish Get Ups Right Side

Max Single Arm Ring Rows Left Side

2-3 Turkish Get Ups Left Side

Max Single Arm Ring Rows Right Side

Rest as needed



Then


AMRAP7

Max Consecutive DB/KB Thrusters

@ Failure 30 Double Unders or 100m > 10 Cal sprint




Wednesday 2/24



E2MIN12

10-12 Elevated Split Squats (split stance. Either both feet on floor or 1 leg elevated on plate, box, etc) (per leg)

*Load in the Front Rack or Suitcase



then


AMRAP10

12 Single Arm KB Swings or Snatches (6/6)

12 KB Front Racked Step-ups (6/6)

12 Sit-ups

200m > 15 Cals


Then


Accumulate:

100 Russian Twists

100 Flutterkicks



Thursday 2/25



“Triple 5”

5 Mins Max Strict Pullups

5 Mins Rest

5 Mins Max Double KB Clean& Jerks (53/35#)

5 Mins Rest

5 Min Row/Ski or Ride for Calories


Can MOD Movements From Pull-ups to Banded or Ring Rows and Double KB C&J to DB Clean & Presses


Then


Core - Coaches Choice


Stretch/Mobilize




Friday 2/26



50/20 Front Squat/ Scotty Bob’s

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat. You will match the squat reps with scotty bob reps. Meaning if you do 5 squats you have to do 5 scotty bobs before moving on. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use Double DBs or KB’s or BB (Must clean from floor)


OPTION 2:

AMRAP 20 Mins For Quality

10 Goblet Squats (AHASP)

5 Scotty Bob’s (AHASP)


Then


Core - coaches choice

Then


Banded Stretches


Saturday 2/27


9AM - Coaches Choice



Sunday 2/28



10 - 1

Narrow Bent Rows + Wide Bent Rows*

Push Ups


Elbows tucked by waist and pulled towards back DBs/KBs pulled to chest (in hinge position) + Elbows high (like a High pull/clean) in a hinge position) DBs/KBs pulled up by chin


Then


3 Rounds

100 Double Unders > 150 Singles

50 Plate Ground to OH

40 Seated Leg Lifts

20 OH Plate Walking Lunges

10 Plate Burpees




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