• Jaime MacDonald

Workouts for 8/31 - 9/6

Monday 8/31


EMOM (to failure)

Hang Clean

Front Squat

Shoulder to Overhead


Start with 1 rep of each. Add 1 rep each minute until you cannot complete the reps of each in that minute.


Then


AMRAP14

200m Run

10 Devils Press


Tuesday 9/1

“Emily”

10 Rounds

30 Double Unders

15 Pull-Ups

30 Air Squats

100m Sprint

*Rest 2 MIN* between rounds



Wednesday 9/2



EMOM24

MIN 1: 1-3 Reps Clean & Jerk (BB/DB/KB)

MIN 2: Rest


Then


Core

50 Sit Ups

50 Alt. Single Side V-Ups

50 Flutter Kicks

*EMOM: 4 Plank Ups (starting at the 0:00 minute)*

Thursday 9/3


“Kelly”

5 Rounds or 30 MINS

400m Run

30 Box Jumps

30 Wall Balls




Friday 9/4


AMRAP20

2 Cals

2 DB Snatches (R )

2 DB Snatches (L)

2 Burpees

4 Cals

4 DB Snatches (R )

4 DB Snatches (L)

4 Burpees

6 Cals

6 DB Snatches (R )

6 DB Snatches (L)

6 Burpees

*keep adding 2 reps to each movement/element each round until the time is up.


Then


Core Circuit - Coaches Choice




Saturday 9/5


8AM at Stage Fort Park - Coaches Choice



Sunday 9/6


8AM at Stage Fort Park - Coaches Choice


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