• Jaime MacDonald

Workouts for 8/24 - 8/30

KB class ladder this week. A little fun with some single side volume work.



Monday 8/24



20MIN Ladder

1,2,3,4,5……..

Push-Up

KB Swings x 5

DU’s x 10 > SUs x 20


Ex: 

1 Push-up

5 KB Swings

10 DU > 20 SU


Then


Core Circuit - Coaches Choice 



Tuesday 8/25

E2MOM14

1 Bear Complex

*CFCA Style*


1 Deadlift

1 Hang Clean

1 Front Squat

1 Shoulder to Overhead (S2OH)

1 Back Squat (safely placed behind the neck after S2OH) OR 1 Front Squat)

1 S2OH 


The weight should be challenging but you should be able to do these movements unbroken like the actual “Bear Complex” workout requires. Stay with a weight the entire 7 rounds or ascend, but if you have to put the barbell down or rest during the complex, you need to lower the weight. 


Then 


Hill Loop 

Then 3 Rounds:

10 Burpees over the barbell

10 Thrusters 


Set the weight up to be able to move fast. 



Wednesday 8/26


E5MOM20

20/15 Cals

20 Box Jumps 

20 KB Swings

20 Sit-Ups 


Then


2 Rounds 

:40 work / :20 rest 

  • Plank (Box) Walks (w/feet on box walk around the box maintaining plank entire time)

  • Hollow Rock/Hold 

  • Alt. Single Leg V-Ups 

  • Box Push-Ups 



Thursday 8/27


7 Rounds (25 MIN Cap)

200m Run/Row

12 Burpees Box Jump Overs


Shoot for 3MIN Rounds 


Mods: Burpee Box Jumps, Burpee Step Overs


Then


Core Circuit - Coaches Choice 



Friday 8/28


EMOM5

3 Deadlifts @ 80% of 1 RM


*Rest 2MINS


EMOM5

5 Deadlifts @ 70% of 1 RM


*Rest 2MINS


EMOM5

7 Deadlifts @ 60 % of 1 RM


Then 


“Helen” 

3 Rounds

400m Run

21 KB Swings (American or Russian)

12 Pull-Ups


Mods: Row, Ring Rows 



Saturday 8/29


8AM at Stage Fort Park - Coaches Choice 



Sunday 8/30


7AM at Stage Fort Park - Coaches Choice 



332 views

18 Sargent St. Unit A, Gloucester, MA 01930

Community Fitness of Cape Ann

Downloadable Waiver

©2020 by Community Fitness of Cape Ann.