• Jaime MacDonald

Workouts for 1/25 - 1/31

Updated: Jan 27


Monday 1/25



30 MIN Cap


50 - 40 - 30 - 20 - 10

Cals


10 - 20 - 30 - 40 - 50

Burpees


20 - 20 - 20 - 20 - 20

Sit-Ups

Do what you can, as you can, trying to not “over breathe” here. You have 30MINS to get through this. Break up the work as you need to. Check in, do the work, be happy you showed up!



Tuesday 1/26


10-1 For Quality (30 Mins Cap)

KB Headcutters (Deliberate 2 count pause at bottom of squat and 2 second count overhead hold)

Push-ups (Deliberate 2 count pause at bottom position and 2 second count lockout at the top)

*Rest intuitively after each round*


This is a DO NOT RUSH through the movements day. Slow & deliberate.


Then


Coach added value - Core, Stretch, Accessory work, etc.!


Wednesday 1/27



AMRAP10

12 Front Rack Front Lunges

15 Wall Ball Sit Ups https://youtu.be/gbf71HXl-aU

*Rest 2 MIN*


AMRAP8

12 Russian Swings

15 Cals

*Rest 2 MIN*


AMRAP6

12 Med Ball Tuck in Plank https://youtu.be/2uOyxZ-sL5E

15 Wall Balls


Then


2-3 Rounds NFT:

10 Windshield Wipers (5 per side) https://youtu.be/Fuccu9GFO6g >

MOD: https://youtu.be/PR8PpHJotb8

20 Russian Twists

30 Hollow Rocks > :30 Hollow Hold




Thursday 1/28


10-9-8-7-6-5-4-3-2-1:

Power Cleans > Hang Power Cleans

Burpee Pull-Ups

200m or 20 Cals


Then


Core - Coaches Choice


Part 1: You will have a few minutes to work up to a weight you will use for the Cleans. There is a lot of volume and the reps for the cleans should be looked at as quality unbroken reps.



Friday 1/29


4 Rounds Single Side DB/KB Complex

10 Snatches or Single Arm Swings

10 Cleans

10 Front Squats

10 Push Press

10 Bent Rows

Rest and Repeat on the other side

1 Round = Both R/L

*Rest intuitively*


Then


Tabata Abs x 2:

:20 on :10 off (4MINS)

1. Hollow hold

2. Bicycles

3. Seated Leg Raises

4. Plank Ups

5. Flutter Kicks

6. Slow Mtn Climbers (cross body)

7. Ankle Touches

8. Superman hold



Saturday 1/30


9AM @ CFCA



Sunday 1/31


5 Rounds:

Max Reps Strict HSPU > Push-Ups or Handstand Hold

1MIN rest between sets


Then


6 Rounds:

6 Deadlifts

200m

Rest 1MIN between rounds


Then


CORE - coaches choice


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