• Jaime MacDonald

Workouts for 8/10 - 8/16

Monday 8/10



5 Rounds 

10 inchworm to plank & back to Sumo KB Deadlift 

20 Goblet Lunges in place (10/10)

30 KB Swings

200m 

**Rest 1 Min between rounds* 


*choose 1 KB for this workout and try not to put KB down between the goblet lunges and swings. #gripwork 


Then


DB/KB Midline/Core Work

2 Rounds 

:45 on / :15 off 

TGU Sit-Up (R)

OH Hold (R)

Russian Twist 

Tea Pots (R)

*switch sides round 2*



Tuesday 8/11



15MINS for Quality

5 sets  x 3 reps 

Front Squats


Work to a heavy set of 3 or dial it back and just work on form. BB/DB/KB all great options here. You can even do goblet squats as well. 


Then 


3 Rounds 

*pick 1 cardio element* 

500m Row/Ski (only stations 3 & 4 by back wall) or 50 cals AD 

5 Front Squats (60-70% of last heavy set of 3)

5 Shoulder to Overhead 





Wednesday 8/12



Buy-In: Flat Loop


Then 5 Rounds: 

20 Air Squats

20 Burpees

20 Sit-Ups

20 Push-Ups


Cash-Out: Flat Loop


(30 MIN Cap)

*option to ½ the reps. Move briskly but do not move sloppily. Air squats and Push-ups should still look good. 




Thursday 8/13



EMOM12

1 Strict Press 

2 Push Press

3 Push Jerks


Then 


6 Rounds (18 Mins)

:30 Sprint effort Row/AD

:30 Rest

:30 Burpees

:30 Rest

:30 Single Arm Shoulder to Overhead

:30 Rest

*alternate sides each round for the S2OH


Part 1: You will get 3-5 minutes before the EMOM to find a weight you will use throughout the 12 minutes. We are not ascending here. Pick a weight that is challenging but that you can do this complex unbroken and also leave a little bit of that minute leftover for recovery. BB/DB/KB are all great options here.



Friday 8/14


“McGhee”


AMRAP30

5 Deadlifts

13 Push-Ups

9 Box Jumps 


US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.


Typically the deadlifts for this workout are heavy. We will give you time before the workout to warm-up to a weight you can use that is challenging but doable with good form for the long duration of this workout.



Saturday 8/15


8AM at Stage Fort Park - Coaches Choice 



Sunday 8/16


7AM at Stage Fort Park - Coaches Choice 



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