• Jaime MacDonald

Workouts for 7/6 - 7/12

Monday 7/6


Warm Up

Tabata 

Jumping Jacks

High Knees

Butt Kickers

Push-ups 



Then


EMOM10

Evens: 1 Thruster (per side) + 1 Push Press (per side)

Odd: Rest 

*add 1 rep each round*


Then


AMRAP14

20 Alternating DB Snatches

10 OH Reverse Lunges (R)

10 OH Reverse Lunges (L)

20 Sit-Ups (option to add weight)




Tuesday 7/7


Warm Up

AMRAP5

5 Inchworm to plank + Shoulder Taps

10 Squat Jumps

5 Mtn Climbers (R + L = 1)


Then


EMOM12 (Offset Single Side)

5 Push-Ups + Renegade Rows (R)

5 Push-Ups + Renegade Rows (L)

10 DB Pullovers


Then 


KB/DB Core

2 Rounds

:45 work :15 rest

TGU Sit-ups (R )

Plank Drags 

Russian Twists

Teapots (R )

*Switch sides next round on TGU & Teapots*







Wednesday 7/8


Warm up:

Dynamic 


Then


AMRAP6 x 2

2 DB/KB Snatches (1/1)

2 Goblet Squats

2 Straight leg sit-ups 

*add two reps to each round until time is up 


*Rest 2MINS then Repeat


Then 


AMRAP2 x 5

5 Burpees

10 Air Squats

Max Plank Hold 

*Rest 1 Minute between rounds* 





Thursday 7/9



Warm Up

5-1 

Boot strappers

Line hops (over & back = 1)

Push-ups

NPU Burpees 

*spiderman stretch w/twist (R/L between rounds)*


Then


2 Rounds

20 KB/DB Front Squats

200m Farmer Carry

40 KB Swings

*Rest 1 MINS between rounds*


Then


Sprint Pyramid


6 x 50m (:30-1MIN rest between sets)

4 x 100m (1MIN -1:30 rest between sets)

3 x 200m (2MINS rest between sets)

2 x 400m (3-4 MINS rest between sets)


Time Measurements for meters if actual meters can’t be measured:

50m   (:10 out :10 in)

100m (:15 out :15 in)

200m (:30 out :30 in)

400m (1MIN out 1MIN in)









Friday 7/10


Warm Up

4-1 

Good Mornings 

Air Squat + Oblique Twist 

Walking Lunges 


Then 


4MIN

21 Deadlifts (Suitcase, Sumo, etc)

In remaining time:

AMRAP

10 Push-Ups

10 Hang Cleans


*Rest 2 MIN*


4MIN

15 Deadlifts (Suitcase, Sumo, etc)

In remaining time:

AMRAP

10 Push-Ups

10 Hang Cleans


*Rest 2 MIN*


4MIN

9 Deadlifts (Suitcase, Sumo, etc)

In remaining time:

AMRAP

10 Push-Ups

10 Hang Cleans



Then 


30-20-10

Alt V-Ups

Flutter kicks 

Russian twists 






Saturday 7/11 

(See Schedule for OUTDOOR Team Options)





Sunday 7/12



For Completion 

10 Single Arm DB/KB Clean & Jerk (5/5)

10 Lateral Squat jumps 

20 Single Arm DB/KB Clean & Jerk (10/10)

20 Lateral Squat jumps 

30 Single Arm DB/KB Clean & Jerk (15/15)

30 Lateral Squat jumps 

40 Single Arm DB/KB Clean & Jerk (20/20)

40 Lateral Squat jumps 


Then 


Tabata Core Call Out

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