• Jaime MacDonald

Workouts 4/26 - 5/2

Monday 4/26


30MIN Ascending Ladder

1,2,3,4……..

Heavy KB Headcutters

Burpee Pull-Ups

Meters x 50


Then

Core Circuit - Coaches Choice





Tuesday 4/27



EMOM12

MIN1: 10 Single Leg Deadlifts (R)

MIN2: 10 Single Leg Deadlifts (L)

MIN3: 10 Split Squats (R)

MIN4: 10 Split Squats (L)


Then


2 Rounds


400M

20 Weighted Sit-Ups

20 Weighted Step-Ups


*Rest 1MIN*


400M

20 KB Swings

30 Box Jumps


*Rest 1MIN*





Wednesday 4/28



E2MOM10

Strict Press

5 Reps

*Ascend in weight but must keep reps unbroken


Then


In 12MINS complete

60 KB Swings

In remaining time:

AMRAP

5 Hang Cleans

5 Push Press

5 Burpee Lateral Jump Over (BB/DB/KB)




Thursday 4/29



E3MINS x 5

Round 1:

10 Squat Cleans

10 Box Jumps

20 Sit-Ups

Round 2:

8 Squat Cleans

10 Box Jumps

20 Sit-Ups

Round 3:

6 Squat Cleans

10 Box Jumps

20 Sit-Ups

Round 4:

4 Squat Cleans

10 Box Jumps

20 Sit-Ups

Round 5:

2 Squat Cleans

10 Box Jumps

20 Sit-Ups


The remaining time left in the 3MINs is your rest and/or weight change.

MODS: Instead of squat cleans you can do KB Cleans + Goblet Squats


Then


EMOM10:

10 Double Unders or attempts

6 Hand Release Push Ups

*perfect day for DU practice!




Friday 4/30



EMOM until you reach 40 DB Box Step Overs

Min 1: 100M sprint

Max DB Box Step Overs

Min 2: 8 Alt DB Snatch

Max DB Box Step Overs

*continue alternating between meters and snatches

(15MIN Cap)



Then


Core

50 Sit Ups

50 Alt. Single Side V-Ups

50 Flutter Kicks

*EMOM: 4 Plank Ups (starting at the 0:00 minute)*




Saturday 5/1


9AM - Coaches Choice




Sunday 5/2


Option 1:

20MINs to work up to a Heavy set of 5 Back Squats

*OK to use RIG and partner up if OK with sharing equipment) *masks required*


Option 2:

E2MIN20

5 Front Squats (Must clean from floor)

5-10 Push-Ups


Then


AMRAP10

10 Deadlifts

5 Push Jerks

10 Wall Balls


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