• Jaime MacDonald

Workouts for 9/7 - 9/13


Monday 9/7


9AM Labor Day TEAM @ Whit & Kev’s house - PANCAKE BREAKFAST TO FOLLOW!



Tuesday 9/8


5 Rounds

10 KB Single Leg Deadlift (R)

:30 Suitcase Hold @ top of 10th rep (R)

20 Sit Ups

10 KB Single Leg Deadlift (L)

:30 Suitcase Hold @ top of 10th rep (L)


Then


20 - 15 - 10

Deadlifts

Burpee Box Jumps


*High volume deadlifts, choose weight that you can do at least 10 unbroken and be able to move quickly without losing form.



Wednesday 9/9


Hill Loop (1000m > 100cals)

30 Pull-Ups > 40 Ring Rows

Hill Loop (1000m > 100cals)

30 Devils Press > Plate Burpees

Hill Loop (1000m > 100cals)

30 Toes 2 Bar or Rings > Weighted Sit-Ups

Hill Loop (1000m > 100cals)


*30 Min Cap*



Thursday 9/10


15 MINS

5 Sets x 5 (each side)

Half Kneeling Press


Then


4 Rounds

20 Goblet Lunges (10/10)

15/10 Cals

20 Single Arm Shoulder to Overhead (10/10)

*Rest 1 MIN between rounds*


Can sub 200m for cals




Friday 9/11





















Saturday 9/12


8AM at Stage Fort Park - Coaches Choice



Sunday 9/13


8AM at Stage Fort Park - Coaches Choice


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