• Jaime MacDonald

Workouts for 11/30 - 12/6

Updated: Nov 30, 2020

Monday 11/30



3 Rounds:


600m (Flat Loop)

3 Rounds “Chief”


1 Round of Chief = 

3 Power Cleans > Hang Cleans 

6 Push-ups

9 Air Squats 


Then 


Core - Coaches Choice 


MODs: 600m is around 4MINs so insert cardio of choice here. It running outside 2MINs out and 2MINs back. DBs and KBs can be used here too. 



Tuesday 12/1


EMOM20

MIN1 :50 Max Cals

MIN2 :50 DB/KB Front Rack Hold

MIN3 :50 Lunge + Lunge + Air Squat

MIN4 :50 DB/KB Farmer Hold Teapots (alt sides each rep)


Core:

5 Rounds

:30 Slow Ring Mountain Climbers (Feet in Rings)

:30 Rest 

:30 Ring Plank 

:30 Rest 


MODs: MIN1, insert cardio of choice here if you don’t have a machine. If no rings for core just do on floor. 



Wednesday 12/2


E2MOM14

3 Thrusters


*Work to a heavy set of 3


Or 


E2MOM14

5-8 Thrusters (working on form + volume so stay more conservative with weight)


Then


AMRAP10 

10 Thrusters (60-70% of last set)

15 KB Swings

30 DUs > 60 SUs


MODs: DB/KBs can be used here. If you aren’t able to go overhead, you can do goblet squats. 




Thursday 12/3



AMRAP20

8 Double KB/DB Clean & Press 

Rest :30 seconds

8 Double KB/DB Push press 

Rest :30 seconds

6 Double KB/DB Clean & Press 

Rest :30 seconds

6 Double KB/DB Push Press 

Rest :30 seconds

4 Double KB/DB Clean & Press 

Rest :30 seconds

4 Double KB/DB Push Press


For the first movement: Clean, then strict press. If you aren’t able to strict press each rep, then drop the weight to something you can do each rep with. 




Friday 12/4


EMOM8

MIN1: 6-12 Glute Bridge Seesaw Press (per side)

MIN2: 8-10 Stand Kneel Stand (BW or Weighted)


*Rest 2 Mins*


EMOM8

MIN1: 4-6 TGU Sit-ups per side

MIN2: 100m Sprint


*Rest 2 Mins*


EMOM8

MIN1: 5-10 Goblet Squats

MIN2: 5-10 Plank Drags


MODs: 100m sprint equals :15 out :15 in



Saturday 12/5


9AM @ CFCA



Sunday 12/6


Objective:

100 Front Rack Lunges 


Every 5MIN (Starting at 0:00 minute mark) complete:

400M 

10 Burpee Lateral Jumps

10 DB/KB Snatch 

Then start accumulating reps of:

Front Rack Lunges


Then


Core - Coaches Choice 


MODs: 400m is about 2MINS of cardio. If running 1MIN out and 1MIN back 



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