• Jaime MacDonald

Workouts for 5/10 - 5/16

Monday 5/10


EMOM12

MIN 1: Max Reps SL KB Deadlift to Press (L)

MIN 2: Max Reps SL KB Deadlift to Press (R)

MIN 3: Max Reps KB Front Rack Step-up (L)

MIN 4: Max Reps KB Front Rack Step-up (R)

MIN 5: Max Reps ½ Kneeling Chop (L) https://youtu.be/hGuT4x0dv9E

MIN 6: Max Reps ½ Kneeling Chop (R)


Then


40-30-20

Kettlebell Swings

Box Jumps

Push-Press


*E3MOM

10 Toes to Bar > Toes to KB



Tuesday 5/11


For time:

Hill Loop

3 Rounds of

5 Pullups

7 Push-ups

9 KB Headcutters

Hill Loop


Then


10MINS to work on a weakness




Wednesday 5/12



Tabata

:20 on / :10 off

Holds on Rings


Pick 1:

Support Hold

Tuck Hold

L Hold

Plank Hold


Then


AMRAP20 for Quality

5 Wall Walks or Plank to Pike on Box

10 Brace Squats

15 Plate Sit Ups

20 OH Walking Lunge 45/25# Plates


Then


2 Flat Loops for Cooldown then Stretch/Roll-out




Thursday 5/13

Option 1:

Bear Complex – 25 mins to safely get to Max Load

1 Round = 7 Sets of the following complex:

1 Hang Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat *

1 Shoulder to Overhead*

*Must be able to get it to behind the neck & back*


CFCA changed up the movements in that the clean is now a hang clean. After the bar is initially deadlifted to the hang position, it should not return to the floor until the round is complete or failure. Rest as needed between rounds…shoot for about 5 rounds over the 25 mins. Score is Max Load completed unbroken (7 sequential rounds without putting the bar down).


Option 2

AMRAP25 @ Light Weight

5 Power/Hang Clean

5 Front Squat

5 Push Press

5 Back Squat *Must be able to get it to behind the neck & back*


Option 3

KettleBear (2KBs)

1 Round = 7 Sets of the following complex:

1 Swing clean

1 front squat

1 push press

1 front squat

1 push press



Friday 5/14


4-5 Rounds Not For Time (20 Mins)

5-7 Deadlifts (ascending to hard but doable)

5-7 Weighted Pull-ups or Max Reps @ BW

5-7 Ring Dips or Max Reps @ BW

Rest intuitively between sets


Then


“Helen”

400m Run

21 Kettlebell Swings 53/35# (American) Mod w/Russian

12 Pull-ups (kips) Mod w/ Jumping Pull-ups




Saturday 5/15


9AM - Coaches Choice




Sunday 5/16



Coaches Choice

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