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Home / Coaches / Jk McLeod

Jk McLeod

32 Followers
17 WODs

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Co-Creator and Lead Programmer, The Muscle Feed. I believe progression and variety CAN coexist. Connect with me on Instagram @coachjk_themusclefeed

Co-Creator and Lead Programmer, The Muscle Feed. I believe progression and variety CAN coexist. Connect with me on Instagram @coachjk_themusclefeed

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Higher Ground

by Jk McLeod

AMRAP 18 MINUTES
5 burpee box jumps 24/20
10 wall balls 20/14
5 push press 135/95***
***add 1 push press rep each round

2021

by Jk McLeod

5 Rounds of:
21 air squats
21 Russian KB swings 53/35
21 secs hollow body hold

East Atlanta Santa

by Jk McLeod

6 Rounds for time:
25 American KB swings 53/35
12 KB goblet squats 53/35
250m row (or 200m run)
**REST 1 minute between rounds

"It's My Life"

by Jk McLeod

3 ROUNDS
1 min bike, run, or row
21-15-9 russian KB swings 70/53
2 mins. bike, run, or row
21-15-9 KB goblet squats 70/53
3 mins. bike, run, or row
30 situps

Cruisin' Down The Street

by Jk McLeod

6 Rounds For Time:
4 deadlifts^
4 hand-release pushups^^
40 alternating plank shoulder taps (total)
^use 75-80% of your 1RM
^^add 4 reps each round

How Will I Know?

by Jk McLeod

4 Rounds of:
8 bar-facing burpees**
8 thrusters 95/75
8 front squats 95/75
8 hang cleans 95/75
400m run
**Gut check challenge: Add 8 burpees each round

Baby Whale

by Jk McLeod

30-20-10-20-30
Bench press 135/95
Burpees
Run (add "0"...so 300 meters-200-100, etc)

Notorious RBG

by Jk McLeod

For Time
19 Push-Ups
60 Air Squats
400 meter Run
19 Russian Kettlebell Swings (50/35 lb)
93 Sit-Ups
400 meter run
20 Dumbbell Thrusters (2x50/35 lb)
20 Burpees
400 meter Run

Finest Hour

by Jk McLeod

EMOM - 60 MINUTES
Minute 1: 15 Russian KB swings 53/35
Minute 2: 20 abmat situps
Minute 3: 6 double pushup burpees
Minute 4: 15 air squats
Minute 5: 60 secs wall sit or elbow plank hold
Minute 6: 60 secs REST

SPARK PLUG

by Jk McLeod

BUY-IN: 50 secs of silence
-then-
8 ROUNDS OF:
6 back squats 135/95
4 pull ups
300m run
-then-
CASH-OUT: 19 double pushup burpees

Deployed

by Jk McLeod

AMRAP in 22 minutes
1 mile Run
Then, AMRAP of:
1 Deadlift (85% 1RM)
34 Wall Ball Shots (20/14 lb)

Calabasas 9

by Jk McLeod

For Time
Buy-In: 24 second Silence
Then, perform:
41 Ring Rows
13 Hand Release Push-Ups
56 Air Squats
46 Sit-Ups
13 Box Jumps (24/20 in)
38 Burpees
50 Sit-Ups
45 Wall Ball Shots (20/14 lb)
13 Strict Pull-Ups
Cash-Out: 800 meter Run

Eleven 11

by Jk McLeod

AMRAP in 11 minutes
11 Burpee Box Step-Overs*
11 Dumbbell Thrusters (35/20 lb)

*Add 1 Rep Each Round

Choe

by Jk McLeod

AMRAP in 35 minutes
Buy-In:
9 Man Makers (2x35/20 lb dumbbells)
11 Burpees
In remaining time, AMRAP of:
300 meter Run
27 Air Squats
9 Handstand Push-Ups

Bauer

by Jk McLeod

For Time
2 minute Elbow Plank (in silence)
13 Burpees
18 Kettlebell Swings (50/35 lb)
31 Push-Ups
53 Goblet Squats (50/35 lb)
53 Burpees
31 Kettlebell Swings (50/35 lb)
18 Push-Ups
13 Goblet Squats (50/35 lb)
2 minute Wall Sit (in silence)

MLK

by Jk McLeod

For Time
15 Turkish Get-Ups (alternating) (1.5/1 pood)
Then, 1 Round of:
19 Pike Push-Ups (24/20 in box)
29 Burpees
Then 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
55 Hollow Rocks
Then, 1 Round of:
19 Goblet Squats (1.5/1 pood)
63 Mountain Climbers
Then, 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
86 Air Squats
Finally, 3 Rounds of:
35 Sumo Deadlift High-Pulls (1.5/1 pood)
39 Lying Toe Touches (alternating)

Iron Ranger

by Jk McLeod

For Time
22 second Silence
94 Goblet Squats (2/1.5 pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell Swings (2/1.5 pood)
22 Burpees

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