• Jaime MacDonald

Workouts for 10/26 - 11/1

Updated: Oct 30

Monday 10/26


EMOM15

MIN 1: Max DB/KB Seated See Saw Press 

MIN 2: Max DB/KB Bent Over Rows

MIN 3: Max DB/KB OH Hold

*Max = to failure *


Then


3 Rounds

:45 on / :15 off

Single Leg Deadlift (R)

Single Leg Deadlift (L)

Plank Drag 

TGU Sit-Up (R)

TGU Sit-Up (L)




Tuesday 10/27


AMRAP30

10 Inchworm to Push-Up & back to a KB Deadlift

20 DB/KB SA Push Press (10/10)

30 DB/KB Goblet Step-Ups (15/15)

40 DB/KB SA Hang Cleans (20/20)

50 Double Unders > 100 Single Unders

Flat Loop > 600m 


MODs for Zoom/Outdoor/Otherwise: Jump Roping can be subbed for line hops for mimic jumps, 600m = around 4MINS of cardio of choice. 




Wednesday 10/28


30MIN

Row/Ski/AD for Max Cals


Every 3MIN (alternate between the following):


3 Ring/Bar Dips > 5 Push-Ups (@MIN 3)

6 Plate Burpees > Burpees (@MIN 6)

9 Weighted Sit-Ups > 18 Sit-Ups (no #) (@MIN 9)


*go back to dips (@MIN 12), burpees (@MIN 15) and so on


MODs for Zoom/Outdoor/Otherwise: note subs above 




Thursday 10/29


E2MIN12

1 Front Squat

1 Reverse Lunge (R)

1 Reverse Lunge (L)

1 Front Squat


Then


12MIN Ladder

3 Push-Ups

3 KB Swings

3 Goblet Squats


*Add 3 Rep to each movement each round*


Then


Core Circuit - Coach Choice




Friday 10/30



EMOM10

Cals*


*Establish a number you can hit around 45 seconds and try to maintain throughout the entire 10MINS


Then


4 rounds for time


400m Run

10 Single Arm Devil’s Press (5/5)

20 Weighted Sit-Ups


MODs for Zoom/Outdoor/Otherwise: If you don’t have a machine to use, do Max burpees or other type of cardio of choice. Devils Press can be modified to regular burpees mood 



Saturday 10/31


8AM (INDOORS @ CFCA) - Coaches Choice



Sunday 11/1


2K Row/Ski > 200 Cals

50 Weighted Step-Ups

50 KB Swings


@16:00MIN


1000m Row/Ski > 100 Cals

30 Weighted Step-Ups

30 KB Swings


@24:00MIN


500m Row/Ski > 50 Cals

20 Weighted Step-Ups

20 KB Swings


MODs for Zoom/Outdoor/Otherwise: 2k = around 8-10MIN, 1k = 4-5MIN and 500m = 2MIN or so. Sub in cardio of choice here. 

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