• Jaime MacDonald

Workouts for 3/8 - 3/14

Updated: Mar 8

Monday 3/8


EMOM30

MIN 1: 15/10 Cals

MIN 2: 10 Box Dips

MIN 3: 20 KB Swings

MIN 4: 12 (Alt) Single Leg Box Squats

MIN 5: Max HEAVY Goblet hold



Tuesday 3/9


3 - 9 - 15 - 21 - 15 - 9 - 3

Cals

Deadlifts

Box Jump Overs > Box Jumps > Step-Ups

*400m between each round


Then


Core Circuit - Coaches Choice





Wednesday 3/10



EMOM9

MIN1: 10 ½ Kneeling Strict Press (R)

MIN2: 10 ½ Kneeling Strict Press (L)

MIN3: 10 Plank Drags


Then


18 MINs for Quality

20 Weighted Reverse Lunges

18-20 Gorilla Rows

5-10 Pull-Ups/Chin-ups > Ring Rows

*Optional 200m between round*

Then


Stretch & Roll-out



Thursday 3/11



2 Rounds each

10 Hang Power Snatch

10 Over the Bar (OTB) Burpees


Then


50 V-ups


2 Rounds each

8 Hang Power Snatch

8 Over the Bar (OTB) Burpees


Then


40 V-ups


2 Rounds each

6 Hang Power Snatch

6 Over the Bar (OTB) Burpees


Then


30 V-ups


MODS:

Hang Power Cleans or Plate Ground to Overhead

Burpee Plate Hops

Tuck-Ups or Sit-Ups



Friday 3/12



30MIN Ascending Ladder

1,2,3,4……..

Heavy KB Headcutters

Burpee Pull-Ups

Meters x 50


Then


Core - Coaches Choice



Saturday 3/13


9AM - Coaches Choice



Sunday 3/14


30 Mins for Quality With a Partner…Climb the Ladder 1-2-3-4-5-??


  • Deadlift

  • Power Clean

  • Front Squat

  • Shoulder to OH

  • Bent Row


Notes: Partners will alternate efforts and exercises. Partner 1 will do 1 Deadlift then Partner 2 will do the 1 Power Clean and Partner 1 will then go onto to 1 Front Squat until each have done 1 rep of all 5 lifts as a team. Then on round 2 they do 2 reps of each alternating exercises and just keep climbing the ladder till the 30 Mins is up.



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