• Jaime MacDonald

Workouts 9/14 - 9/21



Monday 9/14



EMOM24

MIN1: Max Scotty Bobs

MIN2: Rest

MIN3: Max Squat Clean Thrusters

MIN4: Rest


Then 


Core Circuit - Coaches Choice 



Tuesday 9/15


50/20

Racked Lunges 

Chin-ups 


In 20 minutes accumulate 50 reps of each movement. Whatever number you do for lunges, you will match with chin-ups. The idea is to not rush through this. You should be working on 50 perfect reps of each, versus going as fast a possible. 


Then 


Buy-In: 30 Wall Balls


4 Rounds 

7 Deadlifts 

7 Hang Cleans 

7 Shoulder to Overhead 


Cash-Out: 30 Wall Balls 




Wednesday 9/16



EMOM6

2 Strict Press 


*1MIN Rest*


EMOM6

2 Push Press 


Then 


Pick 1 for time: 

5k row / ski / run 



Thursday 9/17



AMRAP9

9 Hang Power Snatch 

9 Burpee Box Jumps 

9 Cals 


*Rest 3 mins*


AMRAP7 

7 Hang Power Snatch 

7 Burpee over the bar 

7 Cals 


*Rest 3 mins*


AMRAP5 

5 Hang Power Snatch 

5 Burpees with Plate

5 Cals 


Mods: Heavy KB Swings for the Snatch or you can do Single Arm Snatches but change the rep scheme (10/8/6) 


Then 


1 Flat Loop Overhead Carry to Rack and repeat. Hold OH as long as you can and then rack until failure. 




Friday 9/18


*30 Min Cap*

50 Cals 

40 Cals 

30 Cals 

20 Cals 

10 Cals


After each round of Cals:

2 Rounds of “Cindy”


1 Round of Cindy:

5 Pull-ups

10 Push-Ups

15 Air Squats




Saturday 9/19


8AM at Stage Fort Park - Coaches Choice 



Sunday 9/20


8AM at Stage Fort Park - Coaches Choice 








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