• Jaime MacDonald

Workouts for 4/5 - 4/11

Monday 4/5


Chipper for Completion

50 KB/DB Swings

30 Snatches (15/15)

25 Goblet Squats

25 Push-Ups

30 Step Ups with Lunge (15/15) https://youtu.be/Q785cNkuHhU

50 KB/DB Swings


Then


:90 - :60 - :30 second intervals for max reps (6 mins total)

  • Weighted Sit-Ups

  • Plank Rotations (on forearms)


Do :90 of each, :60 seconds of each and then :30 seconds. Clock will be continuously running, so ensure transition time.




Tuesday 4/6



EMOM10

2 Strict Press


Then


40/30 Cals

10 Shoulder to OH

30 Medicine Ball Slams

10 Shoulder to OH

40/30 Cals





Wednesday 4/7


EMOM12 (Offset Single Side w/DB)

5 Push-Ups + Renegade Rows (R)

5 Push-Ups + Renegade Rows (L)

10 DB Pullovers https://youtu.be/Jc03rlIn2WM



Then


KB/DB Core

2 Rounds

:45 work :15 rest

TGU Sit-ups (R)

Plank Drags in Bear Crawl Position

Russian Twists

Teapots (R)

*Switch sides next round on TGU & Teapots*




Thursday 4/8



10-9-8-7-6-5-4-3-2-1:

Box Jumps (HIGH box if possible)

Strict Pull-ups

Deadlifts


Then


Pick 1:

Double Hill Loop

2k Ski/Row

200 Cals AD



Friday 4/9



5 Rounds for Quality:

10 Single DB Z-Press https://youtu.be/nv1tIuIWx4M (per side)

15 Double DB Floor Press

20 Med Ball Tuck ups

25 Seated Leg Lifts Over DB/Med Ball





Saturday 4/10


9AM - Coaches Choice


Sunday 4/11


Flat Loop

15 Burpee Pull-Ups

400m

10 Burpee Pull-Ups

200m

5 Burpee Pull-Ups



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