• Jaime MacDonald

Workouts for 11/23 - 11/29

Monday 11/23


30MINS for Quality


Shoulder to Overhead

(Strict, Push-Press, Push Jerk)


10 Rounds or 15MIN x 2-4 Reps each round

Rest 1-2MINS between sets


Bent Rows


10 Rounds  or 15MIN x 2-4 Reps each round

Rest 1-2MINS between set


*Ascend as you go or stick to a static weight and work on form


Then


Core Circuit - Coaches Choice


MODs: DB/KBs can also be used for this workout. 



Tuesday 11/24


E4MIN x 4 

10 Cals

10 Hang Cleans

10 Front Squats

Max Plank Hold in remaining time

*1MIN rest between rounds*


Then 


3 Rounds NFT

10 Push-up + Side Plank 

(Alternate between sides each rep (5 on each side)


10 KB/DB Snatch + Windmill

(Alternate between sides each rep (5 on each side)


10 Single Arm Box (or Plank) DB/KB Rows (5/5)


MODs: 10 cals should take about 1MIN. Insert a cardio option of choice here to replace cals if you don’t have a machine. DB/KBS can be used for the Hang Cleans and Front Squats (either 1 or 2) 


Wednesday 11/25 (NO 6PM Class)



10MIN 1-5 Repeating Ladder


Pull-Ups

Dips

*Rest intuitively throughout the 10MIN*


Then


30-20-10

Deadlifts

Box Jump Overs


Directly into


10-20-30

KB Swings

Cals


MODs: Ring Rows (HARD variation for you) Box Dips or Push-Ups can be done. Deadlifts for part 2 can be done with a KB or two. If you don’t have a box to jump over, either a broad jump or jumping over another object can be subbed here. For the Cals use the framework that 10 cals = 1MIN, 20 = 2MIN, 30 = 3MIN of cardio.





Thursday 11/26 - HAPPY THANKSGIVING!


The Gym is closed today for the holiday. We are THANKFUL for you all!





Friday 11/27 (8:30 & NOON ONLY)


10MIN Max Renegade Manmakers (with squat)


Goal is to get as many manmakers in the time allotted. Consider breaking these up in sets to keep fresh.


*5MIN REST*


Then


3 Rounds For Completion:

30 Single Arm Push Press (15/15)

15 Box Jumps > 20 Step-Ups (Option to add weight)

30 KB Swings

15 Box Jumps > 20 Step-Ups (Option to add weight)



Saturday 11/28


9AM (INDOORS) - Coaches Choice



Sunday 11/29


For Completion 

150 Cals


*Every 3 minutes (starting at the 0:00 min)

6 Alt DB Snatches

9 Push-ups 

12 Air Squats 


Then 


NFT

30-20-10

Plank Lateral Drags

Plank Jacks

Slow & Controlled Russian Twists



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