• Jaime MacDonald

Workouts for 8/3 - 8/9

Updated: Aug 5



Monday 8/3



EMOM18

MIN1: 10 Floor Press (option to add band for resistance) 

MIN2: 10 Bent Rows (option to add band for resistance)

*2KBs or 2DBs 


Then


4 Rounds

1MIN @ each 

  • Max Cals > jump rope, jumping jacks, etc. 

  • Max Burpees 

  • Max KB Swings

  • Rest 








Tuesday 8/4


E2MOM14

3 Thrusters


*Work to a heavy set of 3


Or 


E2MOM14

5-8 Thrusters (working on form + volume so stay more conservative with weight)


Then


AMRAP10 

10 Thrusters (60-70% of last set)

15 KB Swings

30 DUs/60 SUs












Wednesday 8/5



For Completion 

150 Cals


*Every 3 minutes:

6 Alt DB Snatches

9 Push-ups 

12 Air Squats 


Then 


NFT

30-20-10

Bearcrawl position Lateral Drags

Plank Jacks

Slow & Controlled Russian Twists




Thursday 8/6



EMOM15 

MIN1: 10 Half Kneeling Strict Press (R)

MIN2: 10 Half Kneeling Strict Press (L)

MIN3: 10 Pull Overs 


Then 


EMOM15

MIN1: 10 Push-ups

MIN2: 15 Sit-Ups (opt to make weighted) 

MIN3: 20 Goblet Squats 



Friday 8/7



Complete 

50 Empty Bar Step-Ups (15# or 45#)

*racked or behind the neck*

**DB/KBs a great option here too 


Then 


3 Rounds 

Flat Loop > 600M > 60 Cals

10 Racked Lunges 

20 Box Jumps 







Saturday 8/8


8AM at Stage Fort Park - Coaches Choice 





Sunday 8/9


7AM at Stage Fort Park - Coaches Choice 




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