• Jaime MacDonald

Workouts for 3/22 - 3/28

Monday 3/22


AMRAP12

12 Front Rack Step Ups*

1 Minute Plank

*use 2 DB’s or KB’s. A barbell or odd object front rack would also work. Pick a weight challenging for 12 reps but aim to complete all 12 reps without breaking them up for at least the first 3 rounds.


Then


AMRAP20

20 Single Arm Thrusters (10/10)

20 DB Turkish Sit-Ups (10/10)

20 Single Arm DB Hang Cleans (10/10)




Tuesday 3/23


EMOM18

Min 1: 8-10 Deadlifts

Min 2: Max Consecutive Set of Plank Ups

Min 3: Rest


Then


AMRAP6 x 2

2 DB/KB Snatches (1/1)

2 Goblet Squats

2 Straight leg sit-ups

*add two reps to each round until time is up


*Rest 2MINS then Repeat





Wednesday 3/24


30MIN Ascending Ladder

1,2,3,4…….

RMM

Strict Pull-up/Chin-Up/Ring Row

Cals x 5




Thursday 3/25



4 Rounds

3 Strict Press

6 Push Press

9 Push Jerks


Then


AMRAP3 x 4

10 Deadlifts

10 Hang Power Snatch

10 Front Squats

*rest 2MIN between rounds*


Then


EMOM8

:30 Hollow Hold

:30 Flutter Kicks



Friday 3/26


Option 1:

18 MINS to work up to a heavy Deadlift


Option 2:

18 MINS for Quality

10 Deadlifts

10 Ring Dips/Push-Ups

10 Chin-Ups/Pull-Ups


Then


AMRAP10

5 Single Leg KB Deadlifts (per side)

10 KB Cleans (1/2 Headcutters)

15 KB Swings

30 Double Unders > 60 Singles or 30 Mountain Climbers (total)





Saturday 3/27


9AM - Coaches Choice



Sunday 3/28



Cindy on the Move


AMRAP20

5 Pull-Ups

10 Push-Ups

15 Air Squats

200m


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