• Jaime MacDonald

Workouts for 1/4-1/10


Monday 1/4


For time:

50 DB Snatch (alt sides)

50 Plate Sit-ups

50 DB Single Arm Lunges (total) (OH or Rack)

50 Push ups


Then


4 Rounds NFT

20 Single Leg Curtsy Lunges (10/10)

:30 second Side Plank (Left)

:30 second Side Plank (Right)


Part 1: You can do this as a chipper or you can break this up how you want to get through the work (ex: 5 rounds of 10 reps of each)



Tuesday 1/5


Option 1:

E2MIN20 (10 rounds)

3 Deadlifts

work up to a heavy for the day


Option 2:

E2MIN20

5 Deadlifts

10 See Saw Press (5r/5l)


Then


15-12-9-6-3

Deadlifts

Pull-Ups (Kips ok) > Ring Rows




Wednesday 1/6


20 Mins Repeating Ladder 1-3

Hang Squat Cleans > Hang Cleans

Scotty Bobs x 2 (2-4-6)

*BB/DB work well for the hang cleans. DBs work best for the Scotty Bobs


Then

EMOM10

Evens - Work

Odd- Rest


Even MIN 1: Plank Hold

Even MIN 2: Hollow Rocks

Even MIN 3: Knee CrossOvers in High Plank

Even MIN 4: Bicycles

Even MIN 5: Plank-ups




Thursday 1/7


10 Rounds

1 Turkish Thruster (each side) (To Do: Get to the top of the TGU with KB/DB. Bring the KB/DB from overhead to the rack position and then do the Thruster. With KB/DB landing overhead at the stop of the Thruster, being the reverse of the TGU. The switch sides)

*REST :30/1MIN per round*


Then


10 min AMRAP

3 KB/DB Bench Press (from floor)

3 KB/DB Deadlift

6 KB/DB Bench Press

6 KB/DB Deadlift

*keep adding 3 reps...until time is up*




Friday 1/8


EMOM7

:20 Strict Pull-Ups

EMOM7

:20 Push-Ups


Then


AMRAP12

10 Weighted Step-Ups

10 Push Press

10 Plated (OH) Flutter Kicks


Then


Core - Coaches Choice



Saturday 1/9


9AM @ CFCA



Sunday 1/10


Coaches Choice



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