• Jaime MacDonald

Workouts for 3/15 - 3/21


Monday 3/15


12 MIN to build to a heavy complex of:

1 Hang Power Clean

2 Thrusters


Then


AMRAP12

9 Hang power cleans

7 Strict Dips

5 Thrusters

*No more than 115/75 if using a BB*


Then

Core Circuit - Coaches Choice




Tuesday 3/16



3000m/300cals

Every 3 MIN starting @ 0:00

5 Devils Press

10 Front Rack Lunges (5/5)


Then


Accessory/core work - Coaches Choice




Wednesday 3/17


HAPPY ST. PATRICK'S DAY!










"7x LUCKY"

*MUST ROLL 3 x for each round*

1 Upper - # rolled will indicate which movement/reps

1 Lower - # rolled will indicate which movement/reps

1 Core - # rolled will indicate which movement/reps


UPPER LOWER

1 - 10 Push-Ups 1 - 10 Single Leg Glute Bridges (per side)

2 - 10 Burpees 2 - 20 Box Jumps > Weighted Step-Ups

3 - 10 Dips 3 - 20 Walking Lunges

4 - 10 Bent Rows 4 - 30 Air Squats

5 - 10 Overhead Press 5 - 10 Single Leg Deadlifts (per side)

6 - 10 Pull-Ups > Ring Rows 6 - 20 Wall Balls

7 - Accumulate 1 MIN Overhead hold 7 - Accumulate 1MIN Wall-Sit

8 - LUCKY # - your choice from above! 8 - LUCKY # - your choice from above!


CORE

1 - 20 Mountain Climbers

2 - 30 Flutterkicks

3 - 40 Sit-Ups

4 - 20 Russian Twists

5 - 10 Plank Walk Outs

6 - 20 Alternating V-Ups or Tuck Ups (10r/10l)

7 - 20 Plank Rotations (10 per side)

8 - LUCKY # - your choice from above!


You will come up to the board 7 TIMES to roll the dice 3 TIMES for an Upper, Lower and Core exercise. Each # on the Di, refers to a movement and rep amount you will be doing for an Upper, Lower and Core exercise. Once you get your numbers corresponding with each, you will perform 2 ROUNDS of those movements (i.e. 10 Push-Ups, 20 Wall Balls & 10 Plank Walk outs). Once 2 ROUNDS of your first rolls are done, you will do it again and perform 2 rounds of the next 3 movements, etc. etc. for 7 TIMES total or until time runs out. *If you get a movement you already had, oh well......its the luck of the ROLL! Have fun!


Not sure how long this one will take so we'll say a 40MIN Cap. If everyone finishes their 7 sets of 2 rounds of your movements before that time, we'll do some accessory work or stretch and roll out!




Thursday 3/18


20 Mins (5-7 Rounds) for Quality

6 Bottoms Up KB Press (Per Side)

6 Weighted DH Pull-ups or Single Arm Ring Row (6/6)

6 Deadlifts (Ascending to Heavy but Doable)


then


AMRAP14

4-6-8-10-12……

Push-Ups

Cals

KB Swings




Friday 3/19



Core Focused Day!


AMRAP20

12 Alternating V-Ups (6/6)

12 Weighted Sit-Ups

100M Farmer Carry (2nd TP)

16 Alternating V-Ups (8/8)

16 Weighted Sit-Ups

100M Farmer Carry

20 Alternating V-Ups (10/10)

20 Weighted Sit-Ups

100M Farmer Carry

*add 4 reps each round until time is up


*Leave your weights out by the garage door, continue to use them throughout the workout and follow the running “one-way” route to get back into the gym and back to your station. On the last FC left in the time allotted, bring your equipment back into the gym via the same running “one-way” route and back to your station.


Then


Tabata x 2

*4 Minutes* for each movement

(:20 work / :10 rest)

2 Push-ups to Plank Hold

10 Flutter kicks into Hollow Hold




Saturday 3/20


9AM - Coaches Choice



Sunday 3/21


9AM - Coaches Choice


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