• Jaime MacDonald

Workouts for 6/7 - 6/13



Monday 6/7

20MINS

Clean & Squat

Climb to a heavy complex

1 Squat Clean > Power Clean

2 Front Squats


Then


21-15-9

Power Cleans 135/95

Ring/Bar Dips > Box Dips




Tuesday 6/8



3 Rounds

Hill Loop > Row 1k

200m Farmers Carry

50 Weighted Step ups

25 Plate Sit-Ups


Then


Challenge:


Max Bar Hang or

Max Plank Hold



Wednesday 6/9



EMOM10

MIN1: 6 Single Leg Deadlifts (per side)

MIN2: 6 Single Leg Lateral Lunges https://youtu.be/K2YteuKl9PQ


Then


AMRAP15

10 Deadlifts

10 DB/KB Push Press

10 Cals

*choose a weight you can do 10 deadlifts fresh* If you choose to use a barbell for the push press that will be the limiting factor for the weight you use.


Then


If time allows - Core Circuit




Thursday 6/10


10MIN Capacity Test

Choose ONE from the following:

  • Renegade Man Makers

  • Devils Press

  • KB/DB Clean & Press

Score = total reps completed at the end of the 10MINS


Then

Ascending Ladder

AMRAP10

10 Double Unders > Singles x 2

10 Wall Balls

20 Double Unders

10 Wall Balls

30 Double Unders

10 Wall Balls…

*keep adding 10 reps to the Double Unders until the time is up*





Friday 6/11


AMRAP20

Snatch to Press to Reverse TGU


*Snatch, then bring the KB/DB to the front rack position, then press back up and then do a reverse get-up. 2 reps per side as many times as you can in 20 MINS. Rest as you need to.


Then


Big Boy Hell Track


100m (2nd TP)

200m (3rd TP)

300m (Stop Sign)

400m (Train Tracks)

300m

200m

100m


Partner Up and take turns or crush this solo! If you cannot run, you can row or ski!




Saturday 6/12


9AM - Coaches Choice



Sunday 6/13


40-30-20-10

Push-Ups

Box Jumps

Sit-Ups

*200m Sprint Run/Row/Ski or 20 Cals AD after each round*




Clean & Squat

Climb to a Heavy Complex:

1 Squat Clean > Power Clean

2 Front Squats


Then


21-15-9

Power Cleans

Ring/Bar Dips > Box Dips


*Pick a weight for Part 2 you can move as quickly as possible with out losing good form.






Tuesday 6/8



3 Rounds

Hill Loop > Row 1k

200m Farmers Carry

50 Weighted Step ups

25 Plate Sit-Ups





Wednesday 6/9




Thursday 6/10


10MIN Capacity Test

Choose ONE from the following:

  • Renegade Man Makers

  • Devils Press

  • KB/DB Clean & Press

Score = total reps completed at the end of the 10MINS


Then

Ascending Ladder

AMRAP10

10 Double Unders > Singles x 2

10 Wall Balls

20 Double Unders

10 Wall Balls

30 Double Unders

10 Wall Balls…

*keep adding 10 reps to the Double Unders until the time is up*







Friday 6/11


AMRAP20

Snatch to Press to Reverse TGU


*Snatch, then bring the KB/DB to the front rack position, then press back up and then do a reverse get-up. 2 reps per side as many times as you can in 20 MINS. Rest as you need to.



Then


Big Boy Hell Track


100m (2nd TP)

200m (3rd TP)

300m (Stop Sign)

400m (Train Tracks)

300m

200m

100m


Partner Up and take turns or crush this solo! If you cannot run, you can row or ski!




Saturday 6/12


9AM - Coaches Choice




Sunday 6/13


40-30-20-10

Push-Ups

Box Jumps

Sit-Ups

*200m Sprint Run/Row/Ski or 20 Cals AD after each round*


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