• Jaime MacDonald

Workouts for 1/18 - 1/24



Monday 1/18


Option 1

12 MINS

Work up to a Heavy set of 5 Push Press/Jerk


Option 2

EMOM12

Even – 7-10 DB/KB Push Press

Odd – :30 second Plank Hold or Rest


Then


5 Rounds

MIN 1: Max Hang Power Cleans

MIN 2: Max Medicine Ball Slams

MIN 3: Rest



Tuesday 1/19


4 Rounds


In 2MINS complete:

5-10 ½ Kneeling KB Clean (from floor) (R)

5-10 ½ Kneeling KB Strict Press (R)

5-10 ½ Kneeling KB Clean (from floor) (L)

5-10 ½ Kneeling KB Strict Press (L)

Max KB Swings in remaining time

*REST 1MIN*


Then


AMRAP9

10 Burpees

10 V-Ups > Tuck-Ups

10 Plank Walk Outs

10 Ankle Touches (5/5)

10 Seated Leg Lifts



Wednesday 1/20


5 Rounds 1MIN @ each station


MIN 1: Med Ball Clean to Wall Ball

MIN 2: Ring Support Hold > Plank Hold

MIN 3: Rest

MIN 4: Renegade Rows

MIN 5: DB OH Hold

MIN 6: Rest


Max reps and max hold each minute. Do your best to stay consistent across the entire workout.




Thursday 1/21


10-1 Complex For Quality

Deadlifts

Hang Power Cleans

Front Squats

Shoulder to OH

Bent Rows

DH Pull-ups @ BW

*Option to add 200m > 20 cals between rounds


For quality, not to complete as fast as possible! Rest intuitively.


Then


Core Circuit - Coaches Choice



Friday 1/22


20 min AMRAP

5 Single Arm Devils Press (R)

10 Single DB Lateral Step-Ups (R)

10 Single DB Turkish Sit-Ups (R)

*Switch sides each round


Then


4-6 Rounds

:30 Seconds of Plank Ups

:30 Seconds Rest





Saturday 1/23


9AM @ CFCA



Sunday 1/24


AMRAP6 for Quality

3 Scotty Bobs

3 DB Thrusters


*4 Mins Easy Row, Ride or Ski*


AMRAP6 for Quality

4 Weighted or Strict Chin-ups or Hard Ring Rows

4 ½ Heavy Headcutters (No OH)


*4 Mins Easy Row, Ride or Ski*


AMRAP6 For Quality

5 Strict Ring/Bar Dips or Push-Ups

5 Strict Toes to Bar or 10 Leg Raises


*4 Mins Easy Row, Ride or Ski*



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