• Jaime MacDonald

Workouts for 2/1 - 2/7

Monday 2/1


Option 1:

12 Mins to Work up to a Heavy Set of 3 Weighted Chin-ups


Option 2:

EMOM12

EVENS: Pick 1 of the following:

• 3-5 Weighted Chin-Ups

• Max Reps @ BW

• 5-10 Hard Ring Rows

ODDS: Rest


Then


4 Rounds:

8 Half-Kneeling Strict Press (per side)

8 Bent Over Rows (per side)

1MIN Suitcase Hold

*Rest 1MIN between rounds*




Tuesday 2/2


EMOM18

MIN1: 1-3 Clean & Jerks

MIN2: 2-3 Renegade Man Makers w/squat clean (no overhead)

MIN3: Rest


If using BB, you can build up to a heavy C&J or use the 3 rep format for skill development


Then


2 Rounds

:40 Work /: 20 Rest

Plank-ups feet on med ball

Jack Knives: https://youtu.be/zBgqqe9pWJ0

Russian Twists

Med Ball Tucks in Plank



Wednesday 2/3


EMOM40

MIN1 - 5 Inchworm to Heavy KB Deadlift

MIN2 - 15 Heavy KB Swings

MIN3 - 15 Heavy KB Cleans (½ Headcutter)

MIN4 - 15/10 cals

MIN5 - 10 Seated Leg Lifts (ADV over KB)


Whatever time is left in the minute is yours to rest. If you aren’t getting at least :20 rest either drop reps or lower weights.



Thursday 2/4


Option1:

12 Mins to a Heavy Set of 5 Front Squat

12 Mins to a Heavy Set of 5 Press

12 Mins to a Heavy Set of 5 Deadlift

*must clean from floor

Option2:

E2MIN12 10 Front Squat

E2MIN12 10 Strict Press

E2MIN12 10 Deadlifts


Then


In 2 minutes Complete:

50 Hollow Rocks

In the remaining time max Plank hold

*Rest 1MIN*


In 2 minutes Complete:

40 Sit-ups

In the remaining time max Plank hold

*Rest 1MIN*


In 2 minutes Complete:

30 Alternating V-ups

In the remaining time max Plank hold



Friday 2/5



20 MIN AMRAP

20 KB Swings

15 Wall Balls

10 Push Press

400M

*1MIN Rest between rounds*


Then


4 Round NFT

16 Split Squats (8/8)

:30 Glute Bridges with pink band places above the knee.


Saturday 2/6


9AM @ CFCA - Coaches Choice



Sunday 2/7



Coaches Choice!


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