• Jaime MacDonald

Workouts for 5/31 - 6/9

Monday 5/31



9AM - MURPH RE-RUN!




Tuesday 6/1



15MINS

Build to a Heavy Set of 5 Deadlifts


Then


15MINS for Completion:

2 Deadlifts

100M

4 Deadlifts

200M

6 Deadlifts

300M

8 Deadlifts

400M

10 Deadlifts

600M

8 Deadlifts

400M

6 Deadlifts

300M

4 Deadlifts

200M

2 Deadlifts

100M






Wednesday 6/2


Working @ High Intensity


3 Rounds

1MIN Max KB/DB Push Press

1MIN Max Calories

2MINS off in between each round


3 Rounds

1MIN Max KB Swings

1MIN Max DU/SUs

2MINS off in between each round


3 Rounds

1MIN Max KB/DB Hang Cleans

1MIN Max Burpees

2MINS off in between each round


Then


Core Circuit - Coaches Choice




Thursday 6/3



Option 1:

20 Minutes

5 sets of 10 Reps

Back Squats

*after each set

Max Plank Hold


*Share Rig or you can clean BB and safely put behind the neck*


Option 2:

EMOM20

MIN 1: 8-10 KB/DB Front Squats

MIN 2: 10 KB Walking lunge pass throughs

MIN 3: Rest (or Plank)


Then


10-1

Plate Burpees

Box Jumps




Friday 6/4



“Wittman”

7 Rounds for time of

15 KB Swings 53/35#

15 Power Cleans 95/65#

15 Box Jumps 24in


Then


Core Circuit - Coaches Choice


Saturday 6/5



9AM - Coaches Choice




Sunday 6/9


AMRAP20

12 Heavy Medicine Ball Slams

12 Seated See Saw Presses

12 Toes 2 Bar or Toes to KB

12 Alt Single Arm Swings

12 Box Jump Overs

12 Burpees


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