• Jaime MacDonald

Workouts for 4/19 - 4/25

Monday 4/19


EMOM20 (5 Rounds)

MIN1: Max Box Jumps

MIN2: Push Press

MIN3: Cals

MIN4: Rest


Then


10-1 Devil’s Press

200m Run/Row/Ski after each round



Tuesday 4/20


*40 Minute Cap

3MIN Work : 1MIN Rest


AMRAP3

1. 40 Double unders > Single Unders x 2 10 Deadlifts


*Rest 1 MIN*

2. 10 Wall Balls 5 Power Cleans > Hang Power Cleans


*Rest 1MIN*


3. 15/10 Cals 5 Shoulder to Overhead


Continue alternating through each of the AMRAPs for 3 Minutes work:1 minute rest until you reach 150 BARBELL Reps


*Example*

  • 4 Rounds on the 1st AMRAP

  • 3 Rounds on the 2nd

  • 2 rounds on the 3rd


1st: 10+10+10+10+

2nd: 5+5+5+

3rd: 5+5= 65 Reps




Wednesday 4/21


3 Sets for Quality

10 KB/DB Bench Press from Floor (Opt Glute Bridge)

10 Pausing Hanging Knee Raises *pause at the 90* > 10 Single Side Tuck Ups (per side) https://youtu.be/cVuSKuCOF6s

10 Single KB Crossbody Deadlift (per side) https://youtu.be/s_73WQwPylM


Then


AMRAP12

2 - 4 - 6 - 8 - 10 - 12 …….

Burpee Box Jumps


*2 Plank to Pike on Box between rounds (ADV: Add pike push up) https://youtu.be/A1060qp-iHE




Thursday 4/22



CFCA mile run for time

(Hill Loop + Flat Loop) or 1600m

Directly into:


5 Rounds

30 Air Squats

20/15 Cals

10 DB Clean & Jerks (per side)



Friday 4/23


“Tabata This”

  1. Tabata Machine Rest 1 minute

  2. Tabata Squat Rest 1 minute

  3. Tabata Pull-up > Ring Rows > Bent Rows Rest 1 minute

  4. Tabata Push-up Rest 1 minute

  5. Tabata Sit-up


Each Tabata Interval is 8 Rounds of :20 Work/:10 To Rest. Stay in one movement for all 8 rounds before your 1:00 Rest.


Then


EMOM10

Evens – 10 Front Rack Lunges

Odds – 10 Z Press https://youtu.be/wl_gBPUrdsc

*2DBs, KBs or empty BB




Saturday 4/24


9AM - Coaches Choice




Sunday 4/25


Coaches Choice

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