• Jaime MacDonald

Workouts for 3/1 - 3/7

Updated: Mar 2

Monday 3/1



AMRAP20

6 Strict Pull-Ups > HARD ring rows

400m

12 Box Jumps > Step-Ups


Then


AMRAP2 x 4

5 Burpees

10 Air Squats

Plank Hold in remaining time

*Rest 1 Minute between rounds*




Tuesday 3/2


EMOM10

Evens: 1 Thruster (per side) + 1 Push Press (per side)

Odd: Rest

*add 1 rep each round*


Then


AMRAP14

10 DB Snatches (R)

10 OH Reverse Lunges (R)

10 DB Snatches (L)

10 OH Reverse Lunges (L)

20 Sit-Ups



Wednesday 3/3


5 Rounds:

In 2 MINS Complete:

3 DB Hang Cleans

6 Shoulder to OH

9 Front Squats

Max Burpees in remaining time

*Rest 2MIN between Rounds*

Then


For Completion

30 - 20 - 10

Goblet Squats

KB Swings

Goblet Step Ups



Thursday 3/4


EMOM20

MIN1 - 8-12 Plank Up & Over Plate (over + back is 1 rep)

MIN2 - 5-10 Strict Pull-Ups/Chin-Ups

MIN3 - 15/10 Cals

MIN4 - Max Plank Rotations


Then


5 Rounds

30 DUs > 60 SUs

20 Sit-Ups




Friday 3/5


E3MIN18

200m

20 Wall Balls


Then


Accessory Work

3-4 Rounds

10-15 reps

*Banded High Pulls

*Banded Face Pulls

*Banded Paloff Presses (per side)

*Seated Leg Raises (ADV: leg over & back KB/DB)




Saturday 3/6


9AM - Coaches Choice



Sunday 3/7


“McGhee”

AMRAP30

5 Deadlifts

13 Push-Ups

9 Box Jumps


US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with the 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.


Typically the deadlifts for this workout are heavy. You will get time before the workout to warm-up to a weight you can use that is challenging but doable with good form. Especially for the long duration of this workout.



348 views0 comments

Recent Posts

See All

18 Sargent St. Unit A, Gloucester, MA 01930

Community Fitness of Cape Ann

Downloadable Waiver

©2021 by Community Fitness of Cape Ann.