• Jaime MacDonald

Workouts for 4/12 - 4/18

Updated: Apr 15

Monday 4/12


10MIN Ascending Ladder

Chin-Ups/Pull-Ups

Push-Ups

1,1, 2,2, 3,3……

MODs: Modify/Scale Pull-Ups with Bands, (hard for you) Ring Rows or (heavy for you) Bent Over Rows


Then


:30 on / :30 off x 30 Minutes –

AD/Ski/Row

Air Squat + Lunge, L/R

Kettlebell Swings

Farmer Hold > Pinch Hold

Wall Sit





Tuesday 4/13



E2MIN10

5 Front Squats

5 Push Press


Then


10 - 8 - 6 - 4 - 2

Hang Squat cleans > Hang Clean

After each round, complete:

10 Push-Ups

15 KB Swings


Increase Weight each round:

The first round should be very easy, while the last round should be challenging but doable. Figure out what your first weight should be, figure out what your last weight should be and then fill in the blanks. Ideally, each round should be unbroken.


Option to say with a static weight (on the more conservative side) and work more on form.




Wednesday 4/14



AMRAP5 x 3

6 DB Snatches (3/3)

8 Box Jumps

10 Stand Kneel Stand (5r/5l) https://youtu.be/eTNJqbn45Yw


*Rest 1MIN between Rounds*


Then


AMRAP 2 x 4 Rounds

4 Burpees

8 Air Squats


*Rest 1MIN between Rounds*


Then

3-5 Rounds NFT

10 Hanging Knee Raises > Toes to KB

Max Ring Support, Tuck or Ring Plank/Plank Hold




Thursday 4/15



21-18-15-12-9-6-3

Thrusters

Cals

KB Swings


Then


In 2MINS

50 Hollow Rocks

In remaining time complete a plank hold


Rest 1MIN


In 2MINS

40 Sit-ups

In the remaining time complete a plank hold


Rest 1MIN


In 2MINS

30 V-ups

In the remaining time complete a plank hold




Friday 4/16


20 MINS for Quality

Work towards a heavy set of 3 Deadlifts

*Between sets complete 10 weighted glute bridges with plate* https://youtu.be/KcGSG8hF9HU


Resting intuitively throughout the 20 MINS


Then


"Diane - esque"

21-15-9

Deadlifts

DB/KB Seated Strict Press





Saturday 4/17


9AM - Coaches Choice




Sunday 4/18


50 - 40 - 30 - 20 - 10

Wallballs

Double-Unders

Sit-ups

*200m Run after every round*



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