• Jaime MacDonald

Workouts for 5/3 - 5/9

Monday 5/3



AMRAP3 Max Cals

AMRAP2 Max Push Ups

AMRAP1 Max Pull-ups


*Rest 2MIN*


AMRAP3 Max Cals

AMRAP2 Max Ring/Bar/Box Dips

AMRAP1 Max Pull-Ups


*Rest 2MINS*


AMRAP3 Max Cals

AMRAP2 Max Push Press

AMRAP1 Max Pull-Ups


Then


3 Rounds

:30 on /:30 off

Seated Leg Lifts

Alt V-Ups

Plank Walk-outs

Reverse Crunches w/twist

Medicine Ball Tucks




Tuesday 5/4



20 MIN Ascending Ladder

1,2,3,4,5……

KB/DB Snatch + OH Lunge (R)

KB/DB Snatch + OH Lunge (L)

KB/DB Squat + S2OH (R)

KB/DB Squat + S2OH (L)

(Optional: 200m effort between rounds)


Then


CHALLENGE: Max Consecutive Wall Balls




Wednesday 5/5



AMRAP20

5 Pull-Ups

10 Goblet Squats

15 KB Swings

400M Run


Then


Push-Up Pyramid

5-4-3-2-1-2-3-4-5

After each round, hold plank for :30

rest intuitively

10MIN Cap





Thursday 5/6



Super Set Deadlift with Strict Press


E2MIN for 24

0MIN - 5 Deadlifts

2MIN - 5 Strict Press

4MIN - 5 Deadlift

6MIN - 5 Strict Press

8MIN - 3 Deadlift

10MIN - 3 Strict Press

12MIN - 3 Deadlift

14MIN - 3 Strict Press

16MIN - 3 Deadlift

18MIN - 3 Strict Press

20MIN - 3+ Deadlift

22MIN - 3+ Strict Press


Then


Core Circuit - Coaches Choice



Friday 5/7


AMRAP15

Buy-In: 50/40 Cals

Then

3 Wall Balls, 3 Burpees

6 Wall Balls, 6 Burpees

9 Wall Balls, 9 Burpees

**go up by 3s until 15 mins is up**


Then


CORE

:20 - :40 - :60 - :40 - :20

Front Plank

Left Plank

Right Plank

Superman





Saturday 5/8


9AM - Coaches Choice




Sunday 5/9



6 Rounds

6 KB Swings (American)

6 KB Swings (Russian)

12 Single Leg Deadlifts (6/6)

20 Alternating V-Ups

20 Seated Leg Lifts

*if American Swings aren’t doable, you can do 12 Russian style*


Then


15 Mins for Quality

6 Thrusters (BB’s/DB’s KB’s)

6 Renegade Rows (No Push-up)

1 Set of Max Hollow Rocks or Hollow Hold


Ascend in weight over the first few rounds to hard but doable with good form for both exercises. Rest as needed between efforts to maintain good positions.



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