• Jaime MacDonald

Workouts for 11/9 - 11/16

Updated: Nov 12

Monday 11/9


AMRAP10

30 Lateral Box Step Overs

20 Cals

10 Suitcase Deadlifts


*Rest 2MINS*


AMRAP10

30 OH Plate Lunges > Bodyweight Lunges

20 Cals

10 Plate Burpees > Burpees


*Rest 2MINS*


AMRAP10

30 Goblet Squats > Air Squats

20 Cals

10 KB/DB Leg Raises https://youtu.be/5L9cxz7LU4c


MODs: 20 Cals should take about 2MINs so insert a cardio of choice here for that length of time if you don’t have a machine.



Tuesday 11/10


0:00-6:00

Row/Ski/AD for Max Cals


@ 6MIN For Completion

50-40-30

Alt DB/KB Snatches

Sit-Ups

KB Swings 


@ 14MIN 

E4MOM x 5 including the 0:00 mark!

400m


MODs: If no machine, do any cardio of choice for 6MINs. The 400m = around 2MINS of cardio



Wednesday 11/11


“21 Guns”

AMRAP21

400m

21 Pushups

21 Box Jumps 

15 Burpees

9 Pull-ups


The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor. 


Then 


Core Circuit - Coaches Choice


MODs: you can change the rep scheme that will help for you to move through the 21MINs. Step-Ups for Box Jumps and Ring Rows for Pull-Ups.



Thursday 11/12


EMOM10

3 Strict Press

*if using barbell, must clean from floor

You will warm up to working weight before the workout starts

DB/KB users - challenge yourself to a heavier weight (only if FORM looks good) 


Then


3 Rounds

20/15 Cals

20 Toes to Bar/Rings > Weighted Sit-Ups

20 Single Arm Push Press (10/10) > 10 Barbell Push Press

200m effort

*Rest 1MIN between rounds*

MODs: Cals/Meters for cardio efforts are around 1/1:30 long so insert cardio of choice if no machine available.



Friday 11/13


30MINS for Quality


Front Squat

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

Rest 1-2MINS between sets

*Must clean from the floor if using barbell*


Hang Cleans

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 (especially with the squats!)


Then 


Pick 1:

1MIN Max Cals AD

500M Ski/Row For Time

1MIN Max Burpees


MODs: DB/KBs can be used here too. You can use 2 DB/KB or work on single side work!


Saturday 11/14


9AM (INDOORS @ CFCA) - Coaches Choice



Sunday 11/15


3 Rounds

MIN1: Max Med Ball Slams

MIN2: Max Med Ball Russian Twists

MIN3: Max Box Jumps

MIN4: Max Wall Balls

MIN5: Max Cals

MIN6: REST


Then


Core Circuit - Coaches Choice

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