• Jaime MacDonald

Workouts for 5/24 - 5/ 30

Monday 5/24



E5MIN30 (6 Rounds)

Complete this BB/KB/DB Complex Unbroken


10 Deadlifts

10 Bent Row

10 Hang Power Cleans

10 Front Squats

10 Push Press


Either stay at a static weight or ascend in weight as you go. Suggested starting weight 65/35#




Tuesday 5/25


Option 1:

15MINS to build to a heavy set of 5:

Bench Press

*partner up for the rig if comfortable sharing equipment/space*


Option 2:

Every 2MINS for 16 MINS

Max DB/KB Glute Bridge Floor Press


Then


Accumulate 30 Dead Hang Pull-ups

Upon failure – 10 Medicine Ball Clean to Wall Ball Shot

Hill Loop or 1000m Row to finish

*10 Min Cap to get out the door.


Mod as needed with banded pull-ups or hard ring rows.




Wednesday 5/26



50 - 40 - 30 - 20 - 10

Cals

KB Swings

*200m between rounds


Then


Core Circuit - Coaches Choice



Thursday 5/27



6 Rounds

12 Plate V-ups https://youtu.be/scsb_LkSMRc

24 DB/KB Snatched

24 Elevated Split Squats (12/12) https://youtu.be/vLTWu7O5FSw

24 Banded Seated PVC Row https://youtu.be/9UN-_-D7l7s or with out PVC: https://youtu.be/9ifxIrjaCAU


*Rest intuitively throughout*


Then


For Completion:

30 Burpee Pull-Ups

30 Burpee Box Jumps

*Break up the work as you see fit.




Friday 5/28



10 Mins to do 50 Quality Reps of your Weakness


then


Deadlift “Nicole”

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Bodyweight Deadlifts


*Perform a 400 meter run, then complete as many BW deadlifts as possible in a single set (unbroken, meaning resting in any position as a break and the end of the set). Continue immediately to another Run and another max set of BW DLs once back in the gym. Repeat until the 20-minutes is up. Score is the total number of BW DLs completed before the 20-minute clock stops*




Saturday 5/29


9AM - MURPH!




Sunday 5/30


Coaches Choice


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