• Jaime MacDonald

Workouts for 7/20 - 7/26


Monday 7/20


EMOM8

MIN1: 6-12 Glute Bridge Seesaw Press (per side)

MIN2: 8-10 Stand Kneel Stand (BW or Weighted)


*Rest 2 Mins*


EMOM8

MIN1: 4-6 TGU Sit-ups per side

MIN2: 100m Sprint (:15 out :15 in)


*Rest 2 Mins*


EMOM8

MIN1: 5-10 Goblet Squats

MIN2: 5-10 Plank Drags





Tuesday 7/21


3 Rounds


In 7 Minutes Complete:

Flat Loop

In Remaining Time….

AMRAP:

12 Deadlifts

9 Shoulder to Overhead


*Rest 2 Mins*





Wednesday 7/22


3 Rounds

20 Single Arm Squat Front Squats (10/10)

50 Double Unders > 100 Single Unders > 50 Line Hops

20 Single Arm Push Jerks (10/10)

50 Double Unders > 100 Single Unders

20 Sit-Ups


*E2MOM do 3 Burpees*

Burpees start after 3-2-1….




Thursday 7/23


Warm up

(IF INDOOR CLASS)

EMOM6

Skill Work with PVC or EMPTY Bar

MIN 1: Jump Shrug

MIN 2: High Pull

MIN 3: Fast Elbows (PVC is at shoulders)

MIN4: Jump Shrug From Hang

MIN5: Jump Shrug + High Pull From Hang

MIN6: Hang Power Clean



15 Minutes for Quality

3-5 Sets

3 Hang Cleans

*Add Weight to Heavy Set of 3


Option 2

(ALSO FOR OUTDOORS):

EMOM15

MIN1: 8-10 DB/KB Hang Squat Cleans

MIN2: Rest


Then


AMRAP16

5 Hang Power Cleans (@ 70% of last heavy set)

10 Box Jumps

15 KB Swings







Friday 7/24



Ascend/ Descend Grind


10 NPU Burpees

20 KB Swings

30 Cals Row or AD > 300M Run

400M Run

50 Sit-ups

60 Double/Single Unders

70 Box Jumps > Step-Ups

*30MIN Cap*


Endurance Day. Runs like 12 Days of Christmas. Start at 10 NPU Burpees and work your way to a new exercise then repeat back to 10 NPU Burpees so layout goes 10 NPU Burpees > 20KBS > 10 NPU Burpees > 30 Cals > 20 KBS > 10 NPU Burpees > 400M > 30 Cals >20 KBS > 10 NPU Burpees etc. This is a steady state workout, so modify so you can move through the workout the entire time without having to rest.


If running is your only option do 300M out and back then 400M out and back (If @ GYM just touch telephone pole closest to garage door after your 300M then do the 400M length the back in through the back door to your station)






Saturday 7/25


8AM at Stage Fort Park





Sunday 7/26


5 Rounds

“Modified Nancy”

400m Run (1MIN out 1MIN in)

20 Single Arm OH Lunges (10/10) > Racked Lunges > Goblet Squats


361 views

18 Sargent St. Unit A, Gloucester, MA 01930

Community Fitness of Cape Ann

Downloadable Waiver

©2020 by Community Fitness of Cape Ann.