• Jaime MacDonald

Workouts for 12/28 - 1/3


Monday 12/28


5 Rounds

5 Thrusters

10 KB Swings

15 Front Squats

20 Wall Balls

30 Sit-Ups

Then


Banded Floor Stretches


Barbells/DB/KBs can be used here. If no ZOOMing and no medicine ball for Wall Balls, just do 30 Front Squats (or Goblet) instead of both front squats and wall balls.

Tuesday 12/29


15 MINS for Quality

Push Press

5 x 4 (5 sets of 4 reps)


Bent Row

5 x 4 @ the same weight as Push Press


*BB, KB, DB all ok for both of these movements


Then


AMRAP18

5 Pull-Ups (Kipping ok)

10 KB/DB Split Squats (5r/5l)

15 Plate Burpees (with or without the jump)

20 KB Swings

*Rest 1MIN between rounds*


MODs: Ring Rows or Bent Rows can be used for pull-ups.


Wednesday 12/30


“Deck of Cards”

Spades: Single Arm Swings Alternating R/L or Snatches

Clubs: Lunges (option to add Weight (Plate (OH), KB (Goblet), etc)

Hearts: Flutter kicks

Diamonds: Push-ups

Aces: 1 Min Rest


Do the exercise for the corresponding suit and number for reps. Face cards are all 10 Reps. Work through a Full Deck of cards as a class.



Thursday 12/31 (NO 6PM Class)


60 Weighted Step-Ups

EMOM

5 Single Leg Deadlifts

*The workout starts with the deadlifts. Switch sides each minute


Then


150 Situps

*EMOM 5 Mountain Climbers (R+L=1)



Friday 1/1


GYM CLOSED - HAPPY NEW YEAR



Saturday 1/2


9AM @ CFCA



Sunday 1/3


AMRAP20

Max Consecutive KB Headcutters

Max Wall Sit > Goblet Hold

*Rest 1 MIN*

Max Consecutive Pull-ups/Ring Row

Max Bar Hang > OH Hold

*Rest 1 MIN*

Max Consecutive Push-ups

Max Plank Hold

*Rest 1 MIN*

Repeat


Then


Core - Coaches Choice

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