• Jaime MacDonald

Workouts for 12/14 - 12/20

Updated: Dec 15, 2020

Monday 12/14


10MIN Ascending Ladder

Chin-Ups/Pull-Ups

Push-Ups

1,1, 2,2, 3,3……


Then


4 Rounds

30 KB Swings

30 Alternating Goblet Lunges

30 Single Arm Clean & Jerk (15/15)


MODs: Modify/Scale Pull-Ups with Bands, (hard for you) Ring Rows or (heavy for you) Bent Over Rows



Tuesday 12/15


5 Rounds

10 DB/KB SA Press (5/5)

10 Straight Leg Sit-Ups

5 Headcutters


5 Rounds

10 DB/KB SA Alternating Snatch (5/5)

10 Straight Leg Sit-Ups

5 Headcutters


5 Rounds

10 DB/KB SA Hang Clean

10 Straight Leg Sit-Ups

5 Headcutters


Then


EMOM10 (2 Rounds)

MIN1 - :45 Plank w/Alternating Reach https://youtu.be/8922-DbpYIU

MIN2 - :45 Side Plank (Opt to add leg lift or pulse) (L)

MIN3 - :45 Glute Bridge Walk outs https://youtu.be/GcV2LB0qqnY

MIN4 - :45 Side Plank (Opt to add leg lift or pulse) (R)

MIN5 - :45 Plank Leg Raises https://youtu.be/s1MeMvqSNqA


MODs: Headcutters are basically “clusters” as you need to clean, squat and press overhead each rep. DB, KB Medballs can be used here. Part 1 - if you need to rest, rest between rounds in each segment. Part 2 - if you fall out of the movements just get right back into until then time is up.



Wednesday 12/16


E2MOM20

Alternate between the following:

2-4 TGU (per side)

5-8 Renegade Man Makers (no squat today)


You will be doing 5 rounds of each movement.


Then


AMRAP10

10 Lateral Step-Ups (R) https://m.youtube.com/watch?v=_q8d_m8BHO4

10 Single Leg Box Squats (R)

Single Leg Goblet Box Squat - YouTube

10 Lateral Step-Ups (L)

10 Single Leg Box Squats (L)



MODs: Part 2 can be done bodyweight or you can add weight (KB/DB).



Thursday 12/17


Option 1:

20MINS to work to a heavy complex

2 Power Cleans > Hang Cleans

1 Front Squat


Option 2:

E2MIN20

10 DB/KB Hang Cleans

10 DB/KB Front Squats

:30 Plank Hold


Then


3 Rounds

:45 on/ :15 off

Teapots (R)

Russian Twists

Teapots (L)

Flutter kicks with weight overhead https://youtu.be/FNHIuJPyHfo




Friday 12/18


DB/KB Bench Press (from floor)

8-10 Reps x 3 sets

*Rest 1MIN between sets*


DB/KB Gorilla Rows

8-10 Reps x 3 sets

*Rest 1MIN between sets*


Ring Push-ups

5-10 Reps x 3 sets

*Rest 1MIN between sets*


Ring Plank

30-60s hold unbroken

Rest 30s between sets*


Then


EMOM10

MIN1: 10 Single Leg Glute Bridge on Medball https://youtu.be/Ufxa6gcbLHc

MIN2: 10 Plank walk over & back on Medball or 45# plate



Saturday 12/19


9AM @ CFCA



Sunday 12/20


100 DB Thrusters

3-5 Pull-Ups at the top of every minute (starting at 0:00 on the clock). If you want, you can do 5 Burpees for a cardio element.


Then


Core - Coaches Choice


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