• Jaime MacDonald

Workouts for 9/21 - 9/27





Monday 9/21


15 MINS for Quality (3-5 sets)

8 DB/KB Split Squats (per side) https://youtu.be/Butme9cnCJc

10 DB/KB Step Ups (per side) > DB/KB Front Squats

12 SL Glute Bridges (per side) https://youtu.be/yFNjwkUNIao

:30 Wall Sit > Bottom of Squat hold


*Rest 1-2 Mins between sets*


Then


“Interrupted Annie”

50-40-30-20-10

Double Unders 

Sit-Ups

*E3MOM (starting at the 0:00 MIN)

15/10 Cals or 200m run



Tuesday 9/22


20 MIN Ascending Ladder 

1,2,3,4,5……

KB/DB Snatch + OH Lunge (R)

KB/DB Snatch + OH Lunge (L)

KB/DB Squat + S2OH (R)

KB/DB Squat + S2OH (L)

(Optional: 200m effort between rounds)


Then 


Core Circuit - Coaches Choice



Wednesday 9/23


EMOM30 (:50 work :10 transition)

MIN1: Max Cals 

MIN2: Max Push-Ups

MIN3: Max Double Unders or Single Unders 

MIN4: Max Pull-ups > Ring Rows

MIN5: Rest


Then 


4 MIN Max Hollow Hold

*every time you break the hold do 10 Alt. Single Leg V-Ups





Thursday 9/24


15 MINS for Quality

Repeating Descending Ladder

Turkish Get-Up

3-2-1 (per side) 

*ascending in weight*


Then


AMRAP15

15 Single Arm Russian Swings

9 Straight Leg no arm assist Turkish Sit Up (R) https://youtu.be/9nj34j-rTb0

(Mod to TGU Sit-Up)

3 Windmills (R) https://youtu.be/sRxHiYkieYE

(Mod using no weight)


*switch sides each round*

Friday 9/25


18 MIN

0:00 - 10:00

3 Rounds 

10 Burpee Pull-Ups

15 Box Jumps

20 Wall Balls 


10:00

Flat Loop


In Remaining Time:

Max Clean & Jerks 



Saturday 9/26


8AM at Stage Fort Park - Coaches Choice 


Sunday 9/27


8AM at Stage Fort Park - Coaches Choice



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