• Jaime MacDonald

Workouts for 2/8 - 2/14

Monday 2/8



EMOM15

MIN1: Max KB Deadlifts

MIN2: Max Handstand Hold or Med Ball Plank Tucks

MIN3: Rest


Then


AMRAP10

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

BB, DB, KB. Shoulder to overhead will be the limiting factor. You should be using the same weight for all 3 movements. Intention is to move fast with good form!





Tuesday 2/9


Option1:

E2MOM10

Strict Press

3 Reps

Ascend in weight each round


Option 2:

E2MOM10

5 Strict Press

10 Single Arm Ring Rows (5/5)


Then


50 Front Squats

Every 3 MINS (including 3.2.1...go) 300m (or 1-2MIN cardio effort)


BB, DB, KB all great options





Wednesday 2/10


Challenge: Max Consecutive Pull-Ups/Chin-Ups/Ring-Rows/Bent-Rows


Then


20 Mins to Complete…

150 Russian Swings

100 Cals

50 Dumbbell Thrusters


Challenge: Try and do as many consecutive Pull-Ups/Chin-Ups or Ring Rows as you can with full range of motion. (BW, Bands, added weight, etc.)


Part 2: Partition as you see fit (Example = 15 RS, 10 Cals, 5 Thrusters x 10 Rounds)


Then


NFT

3-5 Rounds

10 Hanging Knee Raises

Max Ring Support, Tuck or Ring Plank Hold




Thursday 2/11


EMOM25

MIN1 - Max Weighted Step-Ups

MIN2 - Max Ring/Bar or Box Dips

MIN3 - Plank Hold

MIN4 - Max meters

MIN5 - Rest


Then

Core - Coaches Choice



Friday 2/12


10-1

DB Hang Cleans

1-10

Push-Ups


Then


10 Burpee DB Deadlifts https://youtu.be/rV4jqEwBs64

10 DB Snatches (5/5)

30 Weighted Sit-Ups

400m

30 Weighted Sit-Ups

10 DB Snatches (5/5)

10 Burpee DB Deadlifts




Saturday 2/13



9AM - Coaches Choice



Sunday 2/14



300 Reps

:20 Pull-Ups > Ring Rows > Bent Rows

:10 Rest

:20 Push-Ups

:10 Rest

:20 Air Squats

:10 Rest


Keep a running tab of reps & continue until 300 reps TOTAL have been obtained


Then


Core - Coaches Choice


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