• Jaime MacDonald

Workouts for 11/2 - 11/8

Monday 11/2


3 Rounds

1 Round “Kelly”

1 Round “Helen”


Kelly:

400m

30 Box Jumps 

30 Wall Balls


Helen:

400m

21 KB Swings

12 Pull-Ups


*40 MIN Cap*


Long grind….so keep the pace steady. No need to rush out of the gate and gas too early. 


MODS: Step-Ups can be subbed for Box Jumps; Headcutters, Goblet Squats or Air Squats can be subbed for Wall Balls. Ring Rows can be subbed for Pull-ups.



Tuesday 11/3


Option 1:

20 MINS for Quality

Work to a Heavy Set of 3 Deadlifts


Option 2:

EMOM20

MIN1: 5-10 Deadlifts 

MIN2: Rest


Then


For Completion

Hill Loop > 1000m Row/Ski

30 Deadlifts

50 Burpees over the bar


MODS: Hill Loop can be anywhere from 5-6MIN or so. Do cardio effort of your choice for that portion of part 2 of no access machine or can’t make it to the gym. 



Wednesday 11/4


3 Rounds

2MINS

15/10 Cals

Max Sit-Ups in remaining time

*Rest 1 MIN between each round*


3 Rounds 

2MINS

15/10 Cals

Max KB Swings in remaining time

*Rest 1MIN between each round*


3 Rounds 

2MINS

15/10 Cals

Max Plate Burpees in remaining time 

*Rest 1MIN between each round*


MODS: 15/10 Cals should take about a minute. If you don’t have a machine, 1MIN cardio of your choice can be done instead of cals. 



Thursday 11/5


Movement Review & Warm up to weight


E4MIN20

15/10 Cals

12 Deadlifts

9 Hang Cleans

6 Push Press


No more than 95/65 on the bar! Move FAST without sacrificing FORM! DB/KBs are also great options here as well!


Then


Core Circuit - Coaches Choice 

MODs: Cals is equal to a minute or so. If no machine then sub in a cardio effort of choice for 1MIN


Friday 11/6


10MIN 

5 x 10-15 Reps (around every 2 mins)

DB/KB Bench Press (from floor)

*option to add glute bridge*


Then


4 Rounds or 15MINS

12 Single Arm OH Lunges (R)

12 Single Arm OH Lunges (L)

6 Single Arm Snatch (R)

6 Single Arm Snatch (L)



Saturday 11/7


9AM (INDOORS @ CFCA) - Coaches Choice



Sunday 11/8


20MIN to Complete:

1000m (Hill Loop)

5 Burpee Box Jumps

800m (Flat + 200m

10 Burpee Box Jumps

600 (Flat Loop)

15 Burpee Box Jumps

400m

20 Burpee Box Jumps


Then


10MIN Continuous Clock*

2MIN Max Plank Hold

2MIN Max Sit-Ups

2MIN Max Hollow Hold

2MIN Max Max Russian Twists

2MIN Max Plank Rotations (alt sides each rep)


*Accumulate reps or seconds in the 2MIN sections per movement. Rest when needed and then jump right back in


MODs: Burpee Step-ups or regular burpees can be subbed in for part 1




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