• Jaime MacDonald

Workouts for 12/21 - 12/27

Monday 12/21


30 Min Density Circuit of

DB/KB Front/Goblet Squat

DB/KB Strict Seesaw Press

Pull-ups (weighted or @ BW)


MODs: Bands, Ring Rows, Bent Rows


How to approach this workout:

You can go lighter and do more volume work or go heavier and work more on strength. Next what reps you perform for the Squats, will be the same number for the Presses and essentially the Pull-Ups. You could also keep the number of pull-ups static too (i.e. 5 Goblet Squats, 5 Strict See Saw Press (per arm) and 3 Pull-Ups. Whatever you pick, try and maintain over the entire 30 minutes.


Tuesday 12/22


For Completion

50 Push ups

50 DB/KB Snatches (per side)

50 DB/KB Cleans (per side)

50 Air squats


Break up the work as you see fit. Maybe do 5 Rounds of 10 reps of each movement.


Then


Core

3 Rounds

:45 on/ :15 off

Teapots (R)

Russian Twists

Teapots (L)

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



Wednesday 12/23


“12 days of christmas”

1 Renegade Man Maker

2 TGU (1 per side)

3 Front Squats

4 Clean & Jerks

5 GOLDEN SWINGS (KB)

6 Russian Twists

7 Push-Ups

8 Hang Cleans

9 Bent Rows

10 Weighted Step-Ups

11 Weighted Sit-Ups

12 Deadlifts


Just like the song, perform 1 rep, then 2 reps then 1 rep, then 3 reps, 2 reps & so on until you complete the 12 exercises back to 1. Work through it at your own pace. 40 Min Cap.


Thursday 12/24 (NO AFTERNOON CLASSES)


Option1:

15MINS

Work up to heavy set of 3 Deadlifts


Option 2:

EMOM14

Evens: 10 Single Leg Deadlifts (per side)

Odds: Rest


Then


AMRAP3 x 4

12 Deadlifts (60-70% of last set of Opt 1)

24 Sit-ups

Rest 1MIN between



Friday 12/25


GYM CLOSED - MERRY CHRISTMAS


Saturday 12/26


9AM @ CFCA


Sunday 12/27


“Cindy”

AMRAP20

5 Pull-Ups

10 Push-ups

15 Air Squats


Then


Banded floor stretches


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